Black Canary Workout Routine: Train like The Vigilante with the Sonic Scream!

Last updated on September 25th, 2024 at 04:50 pm

I’m not sure who is in charge of casting all the Black Canary’s we’ve had, but somehow they’re always the most badass and sexiest females around.

This Black Canary Workout has a lot to live up to.

We just recently saw Jurnee Smolett-Bell’s workout routine and diet as she starred as our newest Black Canary in Birds of Prey alongside Margot Robbie’s Harley Quinn; but there have been a few others as well.

We’ve also seen Juliana Harkavy’s workout routine and diet, who starred as the newest Black Canary in The CW’s Arrow, and both Katie Cassidy’s workout and diet who was our first Black Canary with Caity Lotz’s workout and diet for our White Canary.

And Black Canary has also made appearances in tons of comics, and also alongside one of SHJ’s favorite tv shows: Young Justice; which we’ve seen tons of characters from.

Black Canary Stats:

Height: 5’7

Weight: 124 lbs.

Real Name: Dinah Drake

Powers: Yes

Black Canary is right at the average height range among women we’ve seen at SHJ.

And her celebrity counterparts fall right there with her as well (give or take an inch or two for them, but still average range).

Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale, Anna and Nina Williams matching her there. BUT, now we have Caulifla at 4’8 and Sailor Moon at 4’11!  Katana is just behind her at 5’2.

We had Wonder Woman come in standing 6’0 tall, Mockingbird and Hawkgirl at 5’9, Mystique, Miss Martian, and Sonya Blade at 5’10, and Storm 5’11.

But the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – and our Black Widow is just above that at 5’7 with Spider-Gwen, Harley Quinn and Poison Ivy at 5’8.

And, the tallest we’d seen before She-Hulk was Starfire at 6’4!

But don’t worry, either way.

Not only are these routines for all shapes and sizes – they also work for both men and women – regardless of the gender of the hero!

 

 

Black Canary Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk may get something specifically different)**

Every hero needs to still have a good diet.

Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.

You can’t out train your diet, so I want to still give some pillars for nutrition.

You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.

Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

It’s all about sustainability.

AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.

Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!

Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.

 

 

Black Canary Workout Routine Research

We’ve made it to “the fun part”.

And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.

We’ve had a couple Black Canary’s.

I listed Dinah Drake above, who is our original Black Canary, but we’ve also have Dinah Laurel Lance as our second Black Canary; which is Drake’s daughter.

Dinah Laurel Lance is our Black Canary in Young Justice, so I’ll also be sharing some of her biography; but their powers are virtually the same on their Wiki Fandom pages.

We’ll start with some background on Dinah Drake:

Dinah Drake is the Black Canary, a vigilante with the distinctive sonic scream superpower known as the Canary Cry, which she uses to fight crime with the Birds of Prey and Green Arrow.

This is the Black Canary we’re seeing in Birds of Prey alongside Harley Quinn!

And Dinah Laurel Lances’ Young Justice Wiki Fandom tells us this for her bio:

Black Canary (real name Dinah Lance) is a superheroine and a member of the Justice League. She was the hand-to-hand combat instructor for the Team, and is the daughter of the original Black Canary.

How cool is that!?

The hand-to-hand combat instructor for the Justice League, who trains our Young Justice heroes.

We’ve seen Young Justice characters like (excluding Justice League heroes and sticking to naming the young-guns):

• Kid Flash
• Arrowette
• Miss Martian
• Aqualad
• Nightwing
• Cheshire
• Wonder Girl
• Superboy
• Batgirl
• Arsenal

And probably a few others hiding out somewhere on the site as well!

That means Black Canary trained a good portion of those that I named.

For her powers and abilities Black Canary comes equipped with one main power being her Canary Cry (as you’ll see), but her abilities are far more than just that:

• Canary Cry: Black Canary possesses a Metagene that allows her to produce a powerful sonic attack capable of damaging, disorienting, and stunning anyone she uses it on. According to Dinah, her Canary Cry is powerful enough to be capable of shattering metals and shattering a person’s skull if directly on them. Dinah is able to use her Canary Cry to glide across great distances by manipulating sound waves. She is also able to use her voice in a low frequency to extinguish fires.
  • Sound Immunity: Black Canary’s eardrums have a thick membrane which makes her immune to the effects of her own powers as well as other loud noises.

• Acrobatics
• Archery: Dinah is a skilled enough archer to briefly impersonate her partner Green Arrow, and can fire arrows with precision.^[16]
• Driving: Dinah drives her motorcycle with great skill.
• Espionage: Dinah is a skilled covert operative, having worked with Team 7 and later leading the Birds of Prey.^[12]
• Firearms: Although she prefers not to use guns she is more than capable of using them.
• Investigation
• Martial Arts: Trained by combat specialist Desmond Lamar, Black Canary is a highly skilled martial artist with her combat skills being respected by the likes of Team 7’s John Lynch, Amanda Waller, Barbara Gordon, and Batman.

Which means the majority of our training is going to be based around calisthenics and acrobatics.

Which I am totally okay with.

 

 

Black Canary Workout Routine

Training Volume:

5+ days per week

Explanation:

For this one I’m going to be giving you one of our basic calisthenic programming and also sharing our parkour training program as well; but I’ll also be building you an alternative program that comes from some of the greatest female gymnasts (Shawn Johnson and Alicia Sacramone are two examples I’m pulling from) who have shared some of their favorite moves.  The program we build using their moves can be repeated multiple times a week, as can the other calisthenics programming and parkour.

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Black Canary Workout: Sample Workout Schedule

Monday: Gymnast Program

Tuesday: Basic Calisthenics Program

Wednesday: Gymnast Program and Parkour

Thursday: Basic Calisthenics Program

Friday: Parkour and Mixed Programming

Saturday: Basic Calisthenics Program w/ some Advanced Movements

Sunday: Rest Day or Extra Parkour

Black Canary Workout: Gymnast Program

Base Calisthenics:

Shoulder Taps

4×20

Jump Squats

3×15

Lunge Walk w/ Bar Held in Front or Front Shelf (Front Squat Position)

3×20 Steps (10 Each Leg)

Pike Up on Stability Ball

3×10-15

Standing Side Jumps Over Box/Step/Block

3×10

Core Movements:

V-Ups

3×25

Hanging Leg Raises

3×25

Optional Additions:

Push Ups (or Knee Ups, or Handstand Push Ups)

3×20

Chin Ups (or Assisted or Pike Push Ups)

3×20

Dips (or Chair Dips or Assisted)

3×20

Black Canary Workout: Basic Calisthenics Program

75 Pull Ups

75 Hanging Leg Raises

100 Dips

100 Lunges

100 Sit Ups

150 Push Ups

150 Air Squats

**These can be broken down into any number of sets/reps that are needed to complete the overall count.**

Black Canary Workout: Parkour Programming

Warm up:

Dynamic stretching

10 minutes of cardio (chose between Option A and B)

Option A: Jogging or running

Option B: Quadrupedal movement such as bear crawl, crab walk, spider-man walk, backward and forward (try to mix them a bit this will help for your mobility)

5-10 Parkour Rolls (both sides)

How you should roll: (example on right shoulder) get down on your left knee, put your left hand on the ground in front of your left knee, beside your right heel, then put your right hand on the left one. DO NOT CROSS YOUR FINGERS. Put your head down and roll on your shoulder, you should roll diagonally from your shoulder to the other side of your waist.

Note: Start by doing them on soft surfaces like grass, when you feel more confident while doing it try to practice them from walking, jogging and running. Then start to practice dive rolls.

5-10 back rolls

Vaults:

Flow out/safety vault: as you come towards the obstacle, place your outside arm on the obstacle, then put your outside leg on the obstacle, pass your inside leg under your outside leg, release your outside arm as you push with your outside foot to pass the obstacle.

Speed vault: very similar to the flow out vault except that your outside foot does not touch the obstacle, instead just kick in the air with it.

Lazy vault: this one is more useful to get over a rail. Come towards the obstacle from a diagonal or parallel direction, put your inside hand on the obstacle, swing your inside leg then your outside leg in the same motion, before placing your outside hand on the obstacle.

Note: the flow out vault as well as the lazy vault are two movements that you can practice without momentum.

Kong vault: press with both of your hands on the obstacle, at the same time, tuck your legs on your chest to pass over the obstacle, don’t forget to raise your hips.

Note: this one is the most known and most used vault in Parkour, however it is a very scary and tricky vault, so here’s a few steps you can do to break it down.

Step 1: practice it on the floor, crouch and dive into a kong vault, this will get used to the movement, you could also practice with your quadrupedal movements as a warm up.

Step 2: plant plyos/monkey plant; put both hands on an obstacle and use your legs to get on it

Step 3: following the plant plyo keep your hand on the obstacle and go down into a squat position.

Bar/Rail moves:

Under bar: as you come towards a bar or rail, jump feet first and place your hands on the bar, swing under the bar and extend your body while arching your back.

Tips: one exercise that you can do to practice it and test yourself is to find a park with bars, like a calisthenic park, put and elastic band between two poles parallel to the pull up bar, grab the bar and jump trying to pass your whole body between the elastic band and the bar, raise the elastic band as you get better.

Wall moves:

Wall run: run towards a wall, when you’re at the right distance (not to close, not to far) make a small jump at the same time plant the ball of your feet on the wall, a bit higher than hips level, push upward with your leg that is on the wall then try to reach with your arms the top of the wall.

Tik Tak: Similar to the wall run, run towards the wall then jump putting your other leg (feet facing upward) then push with the leg that is on the wall, then push away from the wall transferring your momentum wherever direction you need to go.

Arm jump: this one is like a long jump but you use it to grab the edge of a wall, or a bar as you jump.

Note: when performing this jump your legs should land slightly before you grab the bar. as you might hurt your knees on the wall. just don’t over do it so you don’t drop kick the wall.

Tips: this works for precision jump as well as arm jump, when you’re not sure if you can execute the jump as the jump might be high for example, go down and practice it from the same distance, if you can cover the distance, that means you can do it, if you can’t maybe you should wait. of course there’s always the height difference between the two objects that is important.

Balance: to practice your balance, you can practice it pretty much anytime anywhere, for example you can stand on one leg as you wait for the bus then to the other leg, you can also walk on the road lines (just not in the middle of the road please) there’s literally a lot of things you can do to practice your balance.

Now that you know a few movements for parkour try to find  places where you can try them (bench, picnic tables, etc). This really depends on your surroundings, as you get better you will also be able to see more things you can do: this is called The Parkour Vision. For example where others might see a wall, you might see a wall run, etc..

Black Canary Workout: Advanced Movements to Work In

Some extra movements that you can work in over time include:

• L-Sit Holds
• Handstands
• Handstand Pushups
• Planche Hold
• Iron Cross (and Inverted Version)
• Clap Push Ups (and Handstand Clap Push Ups)
• Ninety Degree Push Ups
• Single Arm Pull Ups
• Human Flag

And many more.