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, March 16, 2012

Preview of Saturday S3 Conditioning Class (8:30am)


Click here to reserve your spot in tomorrow's class:
https://clients.mindbodyonline.com/ASP/home.asp?studioid=24438


One Minute, All Together Now!
Equip: Dumbbells and a Low Box 

WARM-UP/ SET #1:
*100 x Air Squat/ Sumo Squat (alt. Air Squat w/ Sumo Squat every 10 reps)
-Upon Completion: begin Cardio Set: 100m Run Repeats
-Once Entire Class Finishes 100: 1 more min. x Cardio Set
SET #2:
*90 (45R, then 45L) x Single-Leg Squat + Fwd. Reach
-Upon Completion: begin Cardio Set: 2x Burpee + 2x Star Jump
-Once Entire Class Finishes 100: 1 more min. x Cardio Set
SET #3:
*80 x Plank + Hands Hop (challenge: Hands AND Feet)(mod: Plank Shoulder Taps)
-Upon Completion: begin Cardio Set: Hop-Hop-Tuck Jump
-Once Entire Class Finishes 100: 1 more min. x Cardio Set
SET #4:
*70 x Still-Leg DB Deadlift High Pull 
-Upon Completion: begin Cardio Set: 20x Mtn. Climb + 20x Russian Crab Dance
-Once Entire Class Finishes 100: 1 more min. x Cardio Set
SET #5:
*60 x Plank + DB Row
-Upon Completion: begin Cardio Set: 10x Lateral Hop - 10x D-L Plank Hop (both over 1DB)
-Once Entire Class Finishes 100: 1 more min. x Cardio Set
SET #6:
*50 (25 ea.) x Single-Leg Box Jump (may use 1 or 2 45 lb. plate(s), instead of box)
-Upon Completion: begin Cardio Set: 100m Run Repeats
-Once Entire Class Finishes 100: 1 more min. x Cardio Set
SET #7:
*40 (20 ea.) x Pillar Lunge Thruster (fwd. and bkwd. = 2 reps)
-Upon Completion: begin Cardio Set: 2x Burpee + 2x Star Jump
-Once Entire Class Finishes 100: 1 more min. x Cardio Set
SET #8:
*30 x Weighted Box Jump
-Upon Completion: begin Cardio Set: Hop-Hop-Tuck Jump
-Once Entire Class Finishes 100: 1 more min. x Cardio Set
SET #9:
*20 x DB Pike Push-Up + Triceps Extension
-Upon Completion: begin Cardio Set: 20x Mtn. Climb + 20x Russian Crab Dance
-Once Entire Class Finishes 100: 1 more min. x Cardio Set
SET #10:
*10 x Atomic Man Maker
-Upon Completion: begin Cardio Set: 10x Lateral Hop - 10x D-L Plank Hop (both over 1DB)
-Once Entire Class Finishes 100: 1 more min. x Cardio Set

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