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.

Thursday, April 28, 2011

Sneak Peek at W.O.W. #2 (filming tomorrow, 4/29)

  1. Basic Squat - Air Squat and Sumo Squat (use box/ step); Jump Squat
  2. Basic Lunge - Dumbbell racking options; Split Squat Jump; Bulgarian
  3. Basic Push-Up - Incline, Knee Push-Ups, variations (X-body, reptile, S-L, santana)
  4. Burpee - Squat-Thrust-Jump; walk in/ out; no push-up
  5. Deadlift - Regular, Stiff Leg, and Sumo; w/ and w/o High Pull
(W.O.W #2) “The Three Minute Threat”
3 min. Strength Intervals w/ Change-Up Challenges on ea. 30 sec. + Glider Work
-using variations of ea. of the 5 basics above
1) 3 min. x Goblet Squat w/ 5 Tuck Jump (mod: Knee-Ups to Opp. Elbow) on ea. 30s
*1 min. Glide (choice: fwd., bkwd., sideways, mtn. climb., inchworm, crab, in-place)
2) 3 min. x Split Squat Plyos (mod: In-Place Lunge) w/ 3 Crouch Push-Up on ea. 30 sec.
*1 min. Glide (your choice; try to change it up and choose another method)
3) 3 min. x Uneven Push-Up (mod: knees) w/ 10 OH Press on ea. 30 sec.
*1 min. Glide (your choice)
4) 3 min. x Burpee (remember modifications) w/ 4 Side Lunge w 1 DB Floor Touch
*1 min. Glide (your choice)
5) 3 min. x See-Saw Stiffleg Deadlift High Pull (mod: D-L, no high pull) w/ 6 Renegade Row on ea. 30 sec.
*1 min. Glide (your choice)

Skill Work Challenge: WALL CLIMBS

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