So we’re almost one whole month into 2015, and if you’re like me who set a fitness goal for this year, Ms. Diggins is sharing more of workout gems in the February issue of Self Magazine!
In this issue, she shares some of her go-to warm up routine, and discusses how these high-intensity warmups help to boost her energy and endurance for the actual workout. In a number of interviews following her rookie season, Skylar shared that the physicality of the pro league was the most difficult thing to get adjusted to. Standing at 5’9″ and 145lbs, the impact of those struggles showed in the Shock point guard’s performance. She has since then committed to training just as hard as some of the vets in the league, and the results are paying off, being named Most Improved Player this past season.
Instead of playing overseas, Skylar chose to stay home in South Bend, IN to work with her trainer Rick Freeman, creating an intense 8-minute circuit split into a set of drills that includes the use of kettle bells, battle ropes, and medicine balls. This routine is made up of four steps:
Do each move for 30 seconds with no rest in between.
Squat: Stand with feet hip-width apart, arms in front of you, back straight. Squat, making sure knees don’t extend past toes.
Jump Squat: Squat, then explode upward, arms overhead.
Raised Plank: Hold a raised push-up position, hands beneath shoulders, making sure shoulders, hips and ankles remain in a straight line.
Low Plank: Balance on forearms. Hold.
Reverse Lunge: With feet hip-width apart and hands on hips, lunge right leg back until right knee almost touches floor. Return to start. Switch sides; repeat.
Reverse-Jump Lunge: Lunge each leg back, jumping to switch feet.
Three-Point Plank: Start in a raised plank. Every five seconds, raise, extend and hold one limb (right leg, left leg, right arm, left arm) while keeping the others planted.
Burpee: With feet hip-width apart, crouch down and plant hands on floor under shoulders. Jump feet into a plank; hop feet back to hands and jump up to start. (side note: whoever created Burpees must’ve been in a horrible mood that day.)
Boost Your Agility
Step Out: With feet hip-width apart and a resistance band around ankles, step right foot at a 45-degree angle as far as you can. Return to start. Continue for 20 seconds. Switch sides; repeat. Then step right foot forward; return to start. Continue for 20 seconds. Switch sides; repeat. Finally, squat, then step right foot as far right as you can. Step left foot to right to return to hip-width. Shuffle right for 20 seconds. Then shuffle left for 20 seconds.
Increase Your Range Of Motion
Windmill: Stand with feet shoulder-width apart, toes turned left 45 degrees, right hand extended overhead. Pop right hip out to side as though you’re balancing something heavy, bending left knee slightly. Keep back straight, core engaged and chest open as you bend to left from your waist, turning your gaze to right hand and extending left hand between feet. Return to start. Continue for 30 seconds. Switch sides; repeat.
Open Your Hips
Leg Drop: Lie face-up with left leg extended. Loop a resistance band under toes of right foot and raise right leg to ceiling, foot flexed. Keep right leg straight as you slowly lower it to right as far as is comfortable; hold 15 seconds. Return to start; lower right leg to left; hold. Repeat with left leg.
Sounds exciting, right?? Click here to read the full story and complete breakdown of each of these steps, along with details on the super cute workout gear she’s rocking during the shoot. As for me, I will be trying this out ASAP. #OperationSummerBody is in full swing!