Strength Training – Pro Athlete Lat Pull Downs

    Published: 06-16-2009
    Views: 14,487
    Professional Footballer Donna “The Animal” Wilkinson demonstrates pro athlete lat pull downs.

    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.

    Kenny Carrington: Hi! I am Kenny Carrington, the Director of Velocity Sports Performance in Alexandria. Here we are training with the Pro Donna The Animal Wilkinson.

    What we are going to do with this segment is still working on upper body strength. We are working on lat pull-downs, front lat pull-downs. So, what she is going to do is she is going to grab the bar right outside the arch of the bar. She is going to sit down having her feet flat on the ground; knees underneath the pads, leaning back about 45 degrees.

    The first thing she is going to do is squeeze her shoulder blades together working on that scaption and then she is going to pull the bar down to the bottom of her neck and then come up slowly, squeeze then pull, ten times.

    As I mentioned before I was talking about the back being built up of smaller muscles, right in between the shoulder blades, one of the weakest parts for females, its really important to make sure that we keep that scaption and strengthen up those muscles and pull the shoulder blades together, so this way it assists with posture.

    So, it is not only good for sports athletically, it is also good for everyday life, and with this what we will do is we normally do about three sets, maybe a four set, but we dont want to go any below eight reps and then stay below 15 reps at most.

    So, we go 8 to 15 reps three to four sets.

    Second set, make sure you squeeze shoulder blades leaning back a little bit, coming down. It is really important to come up nice and slow and controlled, do not have the weight just jerk up.

    With these we are working the front lats, working the rhomboids in the middle trap, posterior deltoids and get a little bit of a bicep and forearm grip at the same time.

    That concludes our segment for back upper body strength.