Strength Training - Dumbbell Skull Crushers

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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 - Dumbbell Skull Crushers

Kenny Carrington: Hi! I am Kenny Carrington at Velocity Sports Performance, I am the Director here in Alexandria. I am here training with the Pro Donna The Animal Wilkinson. Still working on upper body strength.

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Fitness

Athletics

Strength

Conditioning

Exercises

Stretches

Transcripts

For this segment what we will to do what we call an auxiliary exercise. We are going to breakdown, doing tricep exercise, tricep is the back of the arm.

With this, we are going to do double, we call Dumbbell Skull Crushers. So, she is going to lay down on the bench, she has her two dumbbells. She is going hold her weight up and we are going to have her arms in what we call neutral grips so palms are facing each other. She is going to keep the elbows up in the air, you are going to come down to the shoulders, touch the shoulders and then back up in the air.

Keep in that straight up and down position, working the triceps.

We will also have our four points a we talked earlier about when we did bench first the feet, the glutes, the back, and the head all touching their parts to the ground or the bench.

For this we will do three sets maybe four sets from anywhere from ten reps up until 15-20 reps.

For this first one we are going to do 15 reps, make sure those elbows stay up.

Like I said we normally do that about three sets from 10-15 reps. From the first set we are going to try to do 20 reps for the second -- alright, trying to get 20. So, we try to add some goals in there, trying to add goals.

That concludes our triceps section for the upper body strength.