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.

Monday, November 7, 2011

Inaugural Ballantyne Village Y Athletic Conditioning - Tonight 5:30pm



Equip: Partner, 1 set of Heavy Dumbbells per person
Location: Ballantyne Village 3-story Parking Deck

WARM-UP:
*GROUP RUN - down parking deck ramps and back up 
-10 x Air Squat @ ea. door to stairwell
5min. PACE-SETTER PARTNER AMRAPs:
1) 5 min. AMRAP
Pace Setter: 2 x Weighted Run Up/ Down Stairs (3 flights)
Partner 2: DB Burpees
-switch when pace setter returns
*GROUP SPRINT - down parking deck ramps and back up
2) 5 min. AMRAP
Pace Setter: 2 x Lunge there/ Sprint back (short distance of lot)
Partner 2: Plank Walk Up/ Down Curb
-switch when pace setter returns
*GROUP SPRINT - down parking deck ramps and back up

3) 5 min. AMRAP
Pace Setter: 3 x Backward Run up 3rd floor ramp hill/ Sprint back down ramp hill
Partner 2: Wall Climb (mod: walk up part way OR push-up + walk feet up to curb)
-switch when pace setter returns
*GROUP SPRINT - down parking deck ramps and back up

4) 5 min. AMRAP
Pace Setter: 30 x Weighted Jacks
Partner 2: Plank Row + Opp. Knee Tuck-In (challenge: add Push-Up!)
-switch when pace setter returns
*GROUP SPRINT - down parking deck ramps and back up

5) 5 min. AMRAP
Pace Setter: 2 x Run Down 1 flight of stairs/ 2-Footed Hop Up 1 flight of stairs
Partner 2: DB Squat Clean or Weighted Jump Squat
*GROUP SPRINT - down parking deck ramps and back up

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