Damien Roche Fitness Video Library
Click on the YouTube link on any of these to go directly to the Damien Roche Fitness Center channel where you will find these and more videos, along with more detailed descriptions. While there you can subscribe to our channel and be notified as we update more videos. Stay tuned for more challenges and tutorials. If there is anything you would like to see, just let us know.
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BootCamp: Plank LIne
A nice way to motivate the crew to hold on and fight for that quality plank.
Want to see how a band and a towel combo can light up your core and improve functional strength?
An amazing functional whole body exercise.
Take your fitness gains and put them to good use. Get outside and play.
Making swimming so easy it feels like swimming down hill.
Why would you want to take your weights for a walk?
Adam demonstrating good composure and control of his Farmer's Walk.
Only do this exercise if you are looking to become stronger, increase cardiovascular fitness, light up your nervous system and stabilizing muscles and force a synergy among muscle groups that is often a missing link when just hitting the main bar lifts. All these muscle groups are forced to work together when you lift your max weight and try to move through all dimensions, not just up and down. As tough as it is to move, it is also extremely taxing restricting the movement in unwanted directions when its time to slow and turn and accelerate again. So what muscle groups are involved?....eh...most of them actually. Your whole body is under a serious amount of tension throughout this exercise.... Your grip is controlled by the muscles in your forearms, and grip as you can imagine is key here. So forearms are heavily involved from the moment you set up to lift the load... Both bicep and triceps are involved in stabilizing and not locking the elbow joint out... All the muscles of your upper back are involved in keeping you falling forward and also involved in keeping your shoulders from being dragged too low by the load... Your core is the link from legs to upper body. It is constantly adapting to each step and each waiver, finding a balance between over compensating and counter acting constant forces of gravity and the ever changing forces of momentum, and other muscle groups... Did we mention forearms and musculature of the hand.... Legs, of course, as you try to take steps and then control the breaking of pace, increasing pace again... forearms and hand... As a result of all these muscle groups working at the same time, your heart and lungs better get on board fast to supply the extra fuel needed in so many locations at once. 30 seconds Farmer's Walk with your max load can seriously help with your other lifts, even if done just once a week.
Can Tic Tac Toe improve your fitness?
It certainly can when its thrown in as a fun finisher in X-Training.
Take a quick walk through tour of Damien Roche Fitness Center.
This video is a little shaky. For a far more pleasant experience drop in and take a tour, where we can answer your questions and offer advice based on your needs and availability.
Are you up for a friendly personal challenge?
This is a 2 step challenge.
Find out how many full push ups you can do in a minute.
Use your result to choose a target to aim for and a deadline date to achieve it by. ( We can help you with that.)
Full elbow bend to 90 degrees for a rep to count.
For duration of challenge you are only permitted to have your hands and feet on floor. You can pause and take recovery time as often as you need but no other body part may touch the floor during this time.
Challenge ends after 60 sec has passed or as soon as you touch the floor with other body part other than your hands and feet.
Make Burpees Better
Share them with a training partner. Dan and Taylor "enjoying" just some of our early morning bootcamp session.