Where Science Meets Fitness

No matter what your current fitness level or former athletic experience, you can learn to train like an Olympic-caliber athlete. I am Erin Borchard, a former elite springboard/platform diver (NCAA Champion and multi-year All-American at Stanford University, former member of the US National Diving Team, and two-time competitor at the US Olympic Team Trials), specializing in personal and small group training sessions. I am also a Phi Beta Kappa student with a B.A. in Human Biology; my strong science background is an ever present influence shaping and changing my training philosophy.

I want to help you push yourself to YOUR maximum...you'll be shocked to find the true athlete living inside of you.

Saturday, February 27, 2010

Sunday Workout Group at my Home

Here's what we're up to tomorrow afternoon: (Level - Beginner/Intermediate)

Dynamic Warm-Up (using the length of my driveway)
*Walking Hamstring Stretch
*Walking Ankle Cross-Over I.T. Band Stretch
*Walking Lunge (opp. elbow touches opp. ankle)
*Duck Walk
*2 x: High-Knee March/Run there and Butt Kickers back

Conditioning (length of driveway)
*1 Minute of Mountain Climbers
*partner switch: 1 x Side Shuffle there-back

*45 Sec. Mtn. Climbers
*partner switch: 2 x Side Shuffle there-back

*30 Sec. Mtn. Climbers
*partner switch: 3 x Side Shuffle there-back

Tabata: Squat-Thrust-Jump (20 sec. ON/10 sec. OFF x 8 (total 4 min.))

In the Gym:

Superset #1: 2-3 x through
*Push-up + Hop-in/Hop-out (remain in plank) x 10
*Bird Dog x 10 ea. side
*Side-to-Side Band Walk x 15 ea. side
*Squat Jumps (bum touches low box) x 10

Superset #2: 2-3 x through
*Sumo Deadlift High Pulls w/ dumbbells x 1 Min.
*Overhead Press x 1 Min.
*Cross Body Punches x 1 Min.
*Bridge Hold w/ Heels on Low Step x 1 Min. (alternate 10 sec. hold w/ 10 pulses)

*Lazy Bug x 20 ea. side
*V-Sit Tuck-ins x 20
*Single Leg V-Sit Tuck-ins x 10 ea. side
*Plank Arch-to-Pike x 15
*Plank Leg Jacks x 10

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