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.

Tuesday, November 22, 2011

Zero Impact Total Strength Class


Equipment: Mat, Med Ball, Heavy DBs

WARM-UP:
  • 30 sec. x Chair Hold
  • 30 sec. ea. x Lunge Down Hold (challenge: hands behind head)
  • 30 sec. ea. x Horizontal Leg Hold Out in Front (pulse!)
  • 30 sec. x Chair Hold + Heel Taps
TABATA TORTURE: (Tabata = 8 Rounds of 20 sec. ON/ 10 sec. OFF (total rest))
1) Tabata: Med Ball Mtn. Climb Glide (modification: hands on floor, no MB)(challenge: add 1 Push-Up every 4 Mtn. Climbers)
4 min. AMRAP (zero equipment):
  • 10 x Air Squat
  • 10 x Perfect Sit-Up (feet flat, legs bent 90 degrees, hands atop shoulders, arms crossed, elbow on chest)
  • 10 x Hand-Release Push-Up
2) Tabata: Dumbbell Squat Muscle Clean (no jump allowed!!) (20 lb. DBs)
4 min. AMRAP (w/ MB):
  • 10 x MB Slam Squat
  • 10 x MB V-Sit + Side-to-Side Slam (bounce MB off floor to R of R hip, catch, and switch sides back and forth)
  • 10 x Rolling MB Push-Up
3) Tabata: alt. rounds of Thruster and Push Press (20 lb. DBs) 
4 min. AMRAP (w/ DBs):
  • 10 x DB Front Squat (dumbbells racked atop shoulders w/ elbows high and narrow)
  • 10 x Anchored DB Sit-Up (one DB on feet, one DB on chest)
  • 10 x DB Push-Up + Plank Side Step (mod: push-up on knees)
4) Tabata: Weighted (DBs) Walking Sumo Burpee (walk out to DB plank, push-up, walk in to sumo squat, stay down and curl and press)
4 min. AMRAP (w/ Gliders):
  • 10 x Double-Leg Supine Glide-Out (mod: alternating, one leg at a time)
  • 10 x Gliding Plank Pike-In
  • 5 x Hyper-Plank Glide-Outs (on knees) (challenge: in regular plank)
5) Tabata: Glide-Out Side Lunge (challenge: DBs in front rack)(switch legs ea. round)

No comments:

Post a Comment