Fresh Meat Program

Fresh Meat Program

Master the basics, protect your joints, and own your position on the track.

Derby is hard on the body. Training for it shouldn't leave you broken.

When you start roller derby, your body gets hit with things it's never done before. Hours spent bent over in a low derby stance leave your quads burning and your lower back aching. Your ankles wobble, your knees hurt after practice, and trying to learn game rules while you're completely exhausted feels like a losing battle.

Generic gym routines don't fix this. You don't need random workouts—you need off-skate strength built for how skaters actually move.

The Fresh Meat Foundation is designed for new skaters, folks returning after a long break, and anyone brand new to lifting. We strip away the guesswork so you can build real, functional strength that translates directly to your skates.

WHAT WE TRAIN

Joint Resilience: We target the high-stress spots—ankles, knees, hips, and wrists. Building strength around these joints helps you absorb track impact, get up faster from falls, and stay off the injured list.

Derby Stance & Stability: Build the leg endurance and core strength required to stay low without your back giving out 20 minutes into practice.

Solid Mechanics: Master basic lifting patterns—squats, hinges, lunges, and bracing—starting with bodyweight and light resistance. We focus on single-leg balance so you feel stable when gliding or shifting weight.

Real Confidence: Learn how your body moves off the track so you can control it with precision on the wood.

WHO THIS IS FOR

Fresh Meat & Learn-to-Skate: You’re in a intro program or preparing for your first season and want your body ready for the track.

Skaters Returning from Time Off: You've been away from the sport and need a smart, structured way to rebuild before taking heavy hits again.

Lifting Beginners: You have zero experience in a gym and want clear, simple guidance made specifically for derby.

WHAT IT LOOKS LIKE IN THE APP

Workouts on Your Phone: Follow along easily in the Bridge Athletic app whenever it fits your schedule.

Clear Demos: Short, straight-to-the-point video demos for every exercise so you know exact form.

Practice-Friendly: Designed to support your track sessions, not leave you too sore to skate.

Coach Access: Send form-check videos or ask questions whenever you get stuck.

THE OUTCOME

Stop fighting joint pain and burning out mid-practice. By the time you finish this program, you’ll fall safer, stand up easier, hold a low stance without fighting your lower back, and know your body can handle the demands of roller derby.