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.

Sunday, August 14, 2011

Last-Minute!!...Subbing 11:15am Total Strength Tomorrow Morning

"Sub"...get it?? (I'm subbing a class tomorrow. Hah!)

FYI: I am likely subbing the 11:15am Total Strength class at the Siskey Family YMCA for my friend, Angela, tomorrow (Monday, 8/15).  If she feels miraculously healthy in the morning, she will teach it, and I will post here to let you know of that change if it happens.  I have a plan written out and ready to go...will be an effective 45 minute blast.

Preview of 11:15am Total Strength (sub for Angela):
     -Equipment: Mat, Handled Resistance Band, Heavy Dumbbells (+ a drop-down set of lighter DBs)


WARM-UP:
*3 min. x Skaters (mod: walking skaters) w/ 20 sec. Chair Hold on ea. minute
-Start w/ Chair Hold
ABS:
3 Rounds - (last round at 20 sec. ea.)
  • 30 sec. x Seated Bicycle (bicycle legs + cross-body arm reach, in more upright position)
  • 30 sec. x Bicycle Crunch
  • 30 sec. x Supine Alternating Leg Raises (challenge: hands behind head; modification: under bum)
  • 30 sec. x Straight Leg Bicycle Crunch
IN-PLACE 3 STATION QUICKFIT:
3 Rounds: 60 sec. - 45 sec. - 30 sec. x ea. exercise
#1:
  1. Overhead Band Hold (stand on band w/ 1 hand in either handle, press arms straight up overhead and hold; for a challenge add side leg pulses)
  2. All 4s Plank Hop (in plank, hop both hands and both feet 1 in. off floor simultaneously) (mod: Hands then Feet Hop; 2 Shoulder Taps to 2 Rear Leg Lifts)
  3. Sumo Squat Hold + alternating Single-Arm OH Press (mod: standing)
#2:
  1. R - All 4s Resisted Rear Leg Extension (on hands and knees: 1 handle of resistance band in each hand, bottom loop of band around instep of foot, extend leg straight back, repeat)
  2. L - All 4s Resisted Rear Leg Extension
  3. (DB Push-Up to) DB Side Plank Walk (2 steps R, 2 steps L, repeat)
#3:
  1. DB Squat-Thrust-Jump (DBs stay at sides on jump)(mod: walk in/out; no jump, just stand)
  2. Push-Up - Flip Over - Triceps Dip - Flip Over - Push-Up (repeat back and forth) (mod: knee push-up OR no push-up)
  3. alternating Front Lunge Thruster (lunge fwd. w/ DBs racked at shoulders, when you step back center thrust DBs overhead)
#4:
  1. Stiff Leg DLHP 
  2. Prone Arms + Legs Swimmer Kick (on belly on floor: flutter kick both hands and feet)
  3. Overhead Dumbbell Sit-Up (sit-up w/ 1 DB straight overhead throughout)

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