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, April 9, 2012

Grassy Hill Work @ Harris Y Athletic Conditioning (Mon 5:45PM)


WARM-UP (A Taste of “Insanity Cardio Abs”):
3 Rounds (6 min.) -
30 sec. ea. x 
*Wide Mtn. Climb Glide (foot goes all the way up to side of hand)
*Extreme Russian Crab Kicks (elbows stay straight, leg up to face w/ ea. kick)
*Seated Tuck-In to Pike-In (hands on floor beside hips)(mod: single-leg)
*Gliding Windshield Wipers (http://www.youtube.com/watch?v=Uvp1yhyBD9Q&feature=related)(fast forward to 1:05 of video for demonstration)
*Jog to Hill (0.5 miles)
HILL SET #1 - 10 min. AMRAP:
  • @ bottom of hill: 10 x Triangle Push-Up (mod: on knees)
  • moving up hill: Squat-Thrust-Frog Hop Up Hill (challenge: Burpee-Frog Hop)
  • @ top of hill: Wide-Leg Knees-2-Elbows Tuck Jumps
HILL SET #2 - 8 min. AMRAP:
  • @ bottom of hill: Crouching Push-Up (a.k.a. “Monkey Push-Up”)
  • moving up hill: Walking Lunge Up Hill (challenge: Lunge-Hop Together)
  • @ top of hill: Plank + Hop Into Pike Plank (for speed!!!)
*@ Bottom of Hill: 10 x Elbow Plank Side-Out Mtn. Climb (mod: on hands)(R&L=1)
*Hill Sprint Up
*@ Top of Hill: 9 x Elbow Plank Side-Out Mtn. Climb
*Run Down
*@ Bottom of Hill: 8 x Elbow Plank Side-Out Mtn. Climb
*Hill Sprint Up
...etc.  Counting down by 1s (w/ hill runs b/w) all the way until 1 rep @ top of hill.

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