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.

Saturday, March 10, 2012

Siskey Y Cardio-Strength



WARM-UP:
3 Rounds -
*30 sec. x Toe-Hold Squat Stretch
*30 sec. x R Leg: Split Squat Plyo (challenge: stay in bottom of lunge entire time)
*30 sec. x L Leg: Split Squat Plyo (challenge: stay in bottom of lunge entire time)
SPLIT-GROUP SHUTTLE RUNS (4 min.):
-1/2 of class (Grp.1) @ back of room; 1/2 of class (Grp.2) @ front of room
2 Rounds -
*Grp. 1: 1 min. x Max Shuttle Run (count reps/ lengths!), Grp. 2 rests
*Grp. 2: 1 min x Max Shuttle Run (count reps/ lengths!), Grp. 1 rests
“DEATH BY BURPEE +:” (5 min.):
-increasing reps of burpees within ea. 1 min. round
5 Rounds -
*In 1 Min., Complete: 7(R1)-8(R2)-9(R3)-10(R4)-11(R5) x Burpee
*Remainder of Min: Chair Hold (challenge: w/ 1 DB overhead)
 SPLIT-GROUP SHUTTLE GLIDES (4 min.):
-1/2 of class (Grp.1) @ back of room; 1/2 of class (Grp.2) @ front of room
2 Rounds -
*Grp. 2: 1 min. x Max Shuttle Plank Glide (count reps/ lengths!), Grp. 1 rests
*Grp. 1: 1 min x Max Shuttle Plank Glide (count reps/ lengths!), Grp. 2 rests
“DEATH BY SPLIT-SQUAT SNATCH +” (5 min.):
-increasing reps of s.s. snatch within ea. 1 min. round
5 Rounds -
*In 1 Min., Complete: 6(R1)-8(R2)-10(R3)-12(R4)-14(R5) x Split-Squat Snatch (alt. legs ea. rep)
*Remainder of Min: DB Plank Row
SPLIT-GROUP SHUTTLE RUNS (4 min.):
-1/2 of class (Grp.1) @ back of room; 1/2 of class (Grp.2) @ front of room
2 Rounds -
*Grp. 1: 1 min. x Max Shuttle Run (count reps/ lengths!), Grp. 2 rests
*Grp. 2: 1 min x Max Shuttle Run (count reps/ lengths!), Grp. 1 rests
“DEATH BY UP-DOWN +” (5 min.):
-increasing reps of s.s. snatch within ea. 1 min. round
5 Rounds -
*In 1 Min., Complete: 7(R1)-8(R2)-9(R3)-10(R4)-11(R5) x Up-Down (challenge: w/ DBs)
*Remainder of Min: Walking Fwd./ Bkwd. Sumo Squat + Bicep Curl (sumo squat curl - sumo step fwd. - sumo squat curl - sumo step bkwd., repeat)
SPLIT-GROUP SHUTTLE GLIDES (4 min.):
-1/2 of class (Grp.1) @ back of room; 1/2 of class (Grp.2) @ front of room
2 Rounds -
*Grp. 2: 1 min. x Max Shuttle Bkwd. Crab Glide (count reps/ lengths!), Grp. 1 rests
*Grp. 1: 1 min x Max Shuttle Bkwd. Crab Glide (count reps/ lengths!), Grp. 2 rests

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