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.

Thursday, April 12, 2012

Core, Core and More Core: Tonight's S3 Conditioning Plan

-Samson Lunge, Lunge-DriveUp, Spiderman Crawl, InchwormUp-Down, Side Shuffle, A-Skip, Power Skip
Tabata: alt. rounds of Air Squat and Hand-Release Push-Up
SET #1:
*30 x Walking KB/ Plate Goblet Lunge (c/o Fight Gone Mad)
*300m Run
*20 x Walking KB Goblet Lunge
*10 x Walking KB Goblet Lunge
*100m Run
3 Rounds -
*30 sec. x Plank Tuck-In
*30 sec. x Supine Tuck-In
SET #2:
*30 x Barbell Windshield Wiper (mod: w/ DBs, bend legs)
*300m Row
*20 x Barbell Windshield Wiper
*200m Row
*10 x Barbell Windshield Wiper
*100m Row
3 Rounds -
*30 sec. x Plank Pike-In (challenge: Push-Up + Pike-In)
*30 sec. x Seated Bum Glide
SET #3:
*30 x Handstand Shoulder Taps (mod: decline plank atop box OR regular plank on floor)
*300m Run
*20 x Handstand Shoulder Taps
*10 x Handstand Shoulder Taps
*100m Run
3 Rounds -
*30 sec. x Plank Windshield Wiper
*30 sec. x Hyper Plank Glide (like “Evil Wheels”)
SET #4:
*30 x Ring Row (challenge: + Knee Tuck-In) OR 1/2 T2B + Straddle
*300m Row
*20 x Ring Row OR 1/2 T2B + Straddle
*200m Row
*10 x Ring Row OR 1/2 T2B + Straddle
*100m Row
FINISHER: Tabata: Burpee

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