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Strength Training - Train Like a Female Pro Athlete

Strength Training - Pro Athlete Bench Press

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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 Bench Press

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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Fitness

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Athletics

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Strength

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Conditioning

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Exercises

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Stretches

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Kenny Carrington: Hi! I am Kenny Carrington here at Velocity, Alexandria, I am the Director here. I am here with Training with a Pro, Donna Wilkinson.

In this segment we are going to work on is upper body strength. So, the first exercise that we are going to do is Bench Press.

You want to make sure that you always have a spotter for your bench press, in case the weight gets a little bit too heavy and you cant lift the bar off yourself, so you want to make sure you have a spotter.

So, the first thing is we have got a warm-up set. We are going to do eight reps. Its one, good, explode up, two, three, four, five, six, seven, eight, good.

Now, we put 135.

So, for that first set was the warm-up set, the second set now is our workset. We are going to do five reps with 135, and what we are going to do, we want to make sure is the feet stay on the ground, we have got to have four points, feet, your glutes, your back and your head. So, make sure those four points are always on the bench.

One, two, three, good job, four, one more, come on, five, good work.

That concludes our Bench Press.

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