It's Booty Quake here from Roller Derby Athletics. Today's workout is basic training. With today's workout I wanted to show how putting in a small amount of time doing a relatively simple workout can actually translate into improvements in your game on the track in Roller Derby. Now, we all want to be way up here when we're on the track. We want to be agile and quick and hard hitting and do all this awesome stuff. But all that stuff that's way up here is actually, you know, built on things below it. So agility is based on power. Power is based on strength. So if you're not building your strength, your base down here, then you're not going to be able to make it to the top of that pyramid. This workout is about building that base. What I've done is I've actually lifted this workout straight out of the pump up your jam training program. And I'll probably figure out a way to put some kind of linky do thing down here that shows you what that's all about. What we do is we do a morning strength workout three or four days a week. It's simple. There's no jumping. So it doesn't bother our neighbors. Just get up in the morning and do this simple workout. We just put in the time and then your morning is ready to go. Box ticked. You put in the effort into your Derby fitness and it's actually going to create results. So I'm going to stop yakin' about it. Let's go watch the workout and we'll talk again at the end. That's it. It's the end of the workout. Do one more. See me at the end. There it is, guys. That's a super simple easy to get done. First thing in the morning, basic strength training workout. If you put in the time to do a workout like this a few times a week, say three, maybe even two, I promise you it's actually going to make a difference. You will be stronger. You will become better at playing roller derby. So give it a shot and if you like this video, then as always, please like it and share it. I'm Booty Quake. I just kicked your ass. Now you can go kick somebody else.