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Strength Training - Train Like a Female Pro Athlete

Strength Training - Pro Athlete Explosive Cleans

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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.

Strength Training - Pro Athlete Explosive Cleans

In this video, professional football player Donna “The Animal” Wilkinson of the D.C. Divas takes you on a personal journey into her strength training workout. Working with Velocity Sports Program Director Kenny Carrington, Donna goes through a variety of the basic power, strength and explosive techniques and exercises that will improve any athletes’ performance. A proper weight training facility is required for most of the exercises in this program. This video is designed for individuals in good shape, and athletes over the age of 13 under proper supervision who desire to take their game to the next level. Each lift must be performed with the proper weight adjustment for that individual. This video series includes a variety of tips and techniques that will make you strong and explosive!

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Kenny Carrington: So, this is Part 2 of our Explosive Lift usually the last part was our warm-up series, and now we take out one exercise from that, and today we are going to do is Cleans. With the hand clean we are going to start with the low knee position, right just above the knees, hands are right outside the body, feet or hip width apart, shoulders staying back, its the jump shrug with a catch on the shoulders.

Donna is going to do six of them, landing in that athletic position every time.

What we are trying work on here is get the -- work on that quick explosiveness from the hips, knees, and ankles to be able to get the weight traveling in an upward motion as she is exploding up.

So, she is going to do another set in a second here, but I want to talk about, we change our sets and rest depending on what phase of the workouts that we do. Right now she is in season so we are lightening the weight up because we dont want to fatigue her out for a game this weekend.

So, we are going to do more repetitions, less sets. We normally as the seasons go on the post-season we will start probably around the same thing and then we get into our strength phase and our power phase where we add more sets but take away some of the reps so we are going to start loading the bar with a little bit more weight, but obviously depending on what season that each individual is in.

So, we go with the second set right now, lets go five reps this time.

Make sure you get that shrug in there, nice, make sure you catch those elbows up. Thats it, thats two; there you go, thats three, four, one more, good.

And thats it for our second segment of Explosive Lift.

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