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Strength Training - Train Like a Female Pro Athlete

Strength Training - Pro Athlete Dumbbell 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 Dumbbell 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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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 The Animal Wilkinson.

For our second segment of upper body strength we are going to do Dumbbell Bench Press from the top position. What we are on working here is obviously upper body strength; we are working on the rotator cuff muscles and a lot of core stability at the same time.

So, what we are going to do is, Donna is going to lay down, we are going to a bench press, but she is going to hold a weight up in the air at the top and then one arm is going to come down and come back up.

Still with the -- just like the regular bench press we want to make sure you always to have a spotter, spotting by the wrists.

Still keeping the four points on the surfaces, the feet on the ground, glutes on the bench, back and head all on the bench.

For this first set we are going to do eight each arm, its a warm-up set.

Coming down, bringing the weight down to the armpit, coming up, bringing the weight together at the top.

Now, we are going to go up and wait for the second set. Normally what we do for this is we are going to do -- normally we do four sets of eight. Donna right now is in season so we can have a little bit more weight so we are going to decrease the reps a little bit. So, for her today we are going four sets of six.

Now, we are going to move on to the second set, six each arm.

Two, good, punch it up quick, three, four, two more, come on, five, one more, come on, six, good work.

That concludes our segment about Dumbbell Bench.

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