Pro Athlete Training – Lower Back and Shoulder Exercises

    Published: 06-16-2009
    Views: 22,069
    Donna Wilkinson, a linebacker for the world champion Womens Professional Football Team, demonstrates some lower back and shoulder exercises.

    Donna Wilkinson

    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.

    Donna Wilkinson: We are going to move into our lower back and shoulder strengthening program. This is really good for people to work their rotator cuffs and to really keep your shoulders in very good strength, and also strengthens your lower back at the same time. If you dont have weights at home, grab a cane. If you dont have a cane, then do it with nothing in your arms.

    Basically you are going to start by lying flat on your stomach, arms and feet both spread out in this position. First thing you are going to do is, raise both feet off the ground. Next thing is, we are keeping our arms parallel to ground moving forward and backward. Keeping that butt and hamstring and legs like a tail squeezed tight behind you, trying to keep those arms off the ground, rotating all the way forward to comfortable spot.

    Good. Now, this is another exercise that Id like to have you do to fatigue, so if you can get 10 the first time, 15, 20, however many you can get, just take it to your shoulders and fatigue and your arms are just barely scrapping across the ground. You should really feel a nice burden in the back of shoulders and in your lower back. Next, we are going to move into our standing shoulder exercises. We are doing three different motions for the shoulders. This can be done with weights like, I said a cane of soup or container of any kind of liquid that you have that will not explode. First angle is straight out to the front. Now, from the side, you want to make sure that your body is nice and straight. Lifting the weight straight up and come straight back down. So. we are just going to do this for 10 in our first set. Nice and out, control it down. We dont want to sway our back; we want to keep our back nice and tight as we do this. Really working on the frontal delts away. Nice squeeze, control going down. Very good. Last one then we are going to move to our lateral raise.

    Nice comfortable stance just lifting out to the side, controlling it back down. Squeezing those deltoids, really getting a nice squeeze, control it on the way down. This can also be done with the resistance band, if you have resistance band, instead of weights. Anything thats adding just a little bit of weight to the shoulders will make a nice difference on this exercise. Our third angle is going to be bent over, working those rear delts. So, you just want to get a nice comfortable base, kind of get your stomach down, get your back nice and straight and we are just squeezing up from the side. Really squeezing those rear delts, Coming down to the final stretches ten. Squeezing, controlling it down and good.

    Okay. Now, we have worked our shoulders, our chest. We are going to finish out with our triceps a nice easy dip. You can do this on a chair, on a couch any hard surface, a few inches above the ground and gives you a clean stable surface to move on. Very simple, you want to get your hands right about hip width. Your feet are going to come out in front of you. You just are going to gently dip down, making sure that your elbows go straight back behind you and then pushing up to stray. Really focusing it on those triceps, getting that nice burn, keeping the back of those arms, nice and solid.

    This is another set, we just like to do the fill. So, as many as you can go. If you can get 10, 15, 20, go to your fatigue, really get those arms pumped and cranking. Get a couple sets of those in and your arms are going to start looking really nice and tight.