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.

Friday, October 28, 2011

Re-Do: 100 Push-Ups/ 200 Squats/ 2.5 Mile Sprint

Harris Express Athletic Conditioning - Fridays 5:45am


WARM-UP:
3 Rounds-
*30 sec. x Alternating Supine Leg Kicks (think straight leg bicycle crunch, but leave head and neck on floor)
*30 sec. x Supine Up-Downs (lay flat on back w/ hands on thighs, sit all the way up to straight back seated position (legs straight out in front), roll back down 1 vertebra at a time (hands stay on thighs throughout))


#1:
  • 10 x Push-Up
  • 20 x Air Squat
  • Sprint 400m Lot Loop (modification: cut across lot 1/2 way around)
#2:
  • 10 total x T Push-Up (+ Leg Raise)
  • 20 x Prisoner Squat + Torso Twist
  • Sprint 400m Lot Loop
#3:
  • 10 x Plyo Push-Up (clapping or shoulder-tapping)
  • 20 x Jump Squat
  • Sprint 400m Lot Loop
#4:
  • 10 x 1-2-3 Push-Up 
  • 20 x 3-count Quick Feet + Drop to Squat
  • Sprint 400m Lot Loop
#5:
  • 10 x X-Body Push-Up
  • 20 x X-Leg Squat (10 x R over L; 10 x L over R)
  • Sprint 400m Lot Loop
#6:
  • 10 x Push-Up + Hop-In
  • 20 x Dynamic Squat
  • Sprint 400m Lot Loop
#7:
  • 10 x Uneven Hand Push-Up (5 ea.)
  • 20 x Uneven Pressure Air Squat (10 x R-toes only; 10 x L-toes only)
  • Sprint 400m Lot Loop
#8:
  • 10 x Stacked-Feet Push-Up (5 ea.)
  • 20 x Sumo Squat
  • Sprint 400m Lot Loop
#9:
  • 10 x Side-Swipe Push-Up
  • 20 x Prisoner Squat + Side Leg Lift
  • Sprint 400m Lot Loop
#10:
  • 10 x Decline Push-Up @ curb
  • 20 x Single-Leg Elevated Air Squat @ curb
  • Sprint 400m Lot Loop

No comments:

Post a Comment