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Pro Athlete Training - Floor Strengthening

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  • Donna Wilkinson

    D.C. Divas Women’s Professional Football Team
    www.donnawilkinson.net  
     

    Donna Wilkinson is a Professional Football Player, successful Entrepreneur and a Leading Edge Wellness Consultant. Known as “The Animal,” Donna has been a dominant force on the D.C. Divas Women’s Professional Football Team for the past seven years. Over these seven years Donna has played Defensive End, Fullback, Running Back, Linebacker, Tight End, and Punter. Donna is the 1st woman in league history to rush for over 1000 yards in a season, and led the NWFA in rushing in 2003 with 1,267 yards in 10 games and was the Divas offensive MVP. Donna has led the Divas to 5 straight Division Titles, 4 straight Undefeated Regular Seasons and 1 World Championship! She has been an NWFA All-Star and a Divas Team Captain. In 2003 Donna became the 1st Female in history to win the Washington Pig Skin Club “John W. Posey” Award - professional athlete of the year - also awarded to Jeremiah Trotter, Lavernues Coles, Todd Heap and Ed Reed. Donna engages in earning multiple streams of income. She works with people who are attracting greater prosperity into their lives, and those who want to achieve balance in the Five Pillars of Health (mind, body, family, society & finances). Donna has B.S. degrees in Business Administration and Health Fitness Management from Columbia Union College, and uses a variety of tools including the “Certified Wellness Home” program, the Nightingale/Conant “Lead the Field” program, Breakthrough Wellness Technologies, and her Personal Training background to help people achieve life success.

  • Pro Athlete Training - Floor Strengthening

    In this video, professional football player Donna “The Animal” Wilkinson of the D.C. Divas demonstrates how to train like a pro at home, and the mechanics required for a great workout - without big equipment. All exercises are designed to be done between 10-30 yards. This video is designed for healthy individuals who want a change of pace workout who would like to improve their balance, core strength, flexibility and abdominals, and for athletes who are looking for a great warm-up routine. This is how Donna begins every work-out routine, and gets you up close and personal with the Animal. This video series includes a variety of tips and techniques that will help you feel great and get your body to respond!

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    Stretches, Workout, Fitnesss

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  • Transcripts

    Donna Wilkinson: Now, we are going to move to our floor strengthening dynamic workout. You are going to love this part. You are on the floor; you really are going to get a good stretch with all these exercises. First one, we are going to do just a warm-up and get the hamstrings loose again. Lying on your back, straight one leg bent, straight on the floor, just kicking up as high as your hamstrings flexibility is. Now, if your hamstrings flexibility is here, thats as high up as you go, so we are going to do this for ten. Really kicking back, just trying to get that foot to the floor behind you.

    Good. The alternate and make sure your opposite knee is bent and your foot flat on the floor. Same thing kicking all the way up as high as you can, really feeling that stretch in the back of your hamstring. Good, not bad. Now, we are going to our abductor/adductor series and this is going to be simply to strengthen and work on the inner and outer thighs. So, lying on your side, we are going to work first on the outer thigh. We are going to work first on the outer thigh. Simply lifting your thigh up, keeping your toes pointed, facing in, getting those heels up. Squeeze it up. We are going to get this for ten.

    Good. Now with that same, leg we are going to take it and bend it over the front, get that foot flat in that ground. Now, we are going to work the opposite leg, kicking the heel up into the air, squeezing that inner thigh for ten. Really squeeze that inner thigh, keep that toe pointed, straight toward the front. How nice squeezing the inner thigh. Good. Then we are going to switch around, to the opposite leg. Outer thigh in this leg. Really kick that leg up, keep that toe pointed forward. Good. Now, we are going to cross that foot over, get that foot flat in the ground, working the inner thigh and the opposite leg. Really squeezing it up straight up toward the ceiling, as high as you can get it. Good.

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