My wife plays roller derby, and really enjoys it.
She currently does a "routine" that one of her teammates comes up with; it changes every week but essentially it is a bunch of body weight exercises. Some are good (occasional push ups / chair dips / burpees) but most of them are pretty weak like "water bottle curls", butt clenches, etc. I am trying to introduce her to weightlifting, she has an interest but has the typical response of "I'll do what my friends do" and "i don't want to get too big". I think in a few months she'll realize this routine isn't helping her much and I tell her how she won't get big, it's a challenge for women to get big with lower testosterone levels and she'd actually be thinner if she traded fat for muscle, pound for pound. Also her routine is a lot of junk for a lot of volume, every day of the week, and I'm telling her how she could weight lift 3 days a week for less time and see better results. I'm not going to force anything on her but if/when she is ready I want to be ready for her.
So I'm looking for functional lifts for her. I figure the squat is a no-brainer to build her legs for stronger/faster skating. Deadlift is probably good too in order to strengthen her back; the skating pose is kind of a defensive lean-forward type stance. Any other suggestions?