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, June 26, 2012

The Silent Leg Killer

Today's S3 Conditioning class obviously trained endurance, but what wasn't so obvious (until we were mid-way through the whole thing) was what a leg KILLER it ended up being!

Equip: Parallette, Heavy Dumbbells (20 lb.), Slam Ball (20 -30 lb.), (optional (if this piece of equipment is available to you): GHD)

Course #1:
4 Rounds of Descending Reps -

Start @ back wall:
*40-30-20-10 x Lateral Hop over parallette (mod: jump over 1 DB)
*DB Bear Crawl to front of room
*40-30-20-10 x Slam Squat (option B: GHD Hip Extension http://www.youtube.com/watch?v=_1LTTPXw3lg&feature=related see the 9 min. mark)
*100m Run to dumpster
*40-30-20-10 x OH alt. Lunge (Jump)
*100m Run back to gym 
*DB Bear Crawl to back of room

Course #2:
3 Rounds of Descending Reps -
30-20-10 x Ring Row
*Bkwd. DB Bear Crawl (from back to front of room)
*30-20-10 x Slam Ball Goblet Squat (option B: GHD Sit-Up http://www.youtube.com/watch?v=j8n9th6TPI0
*200m Run to bottom of driveway
*30-20-10 x Push-Up + alternating Shoulder Tap
*200m Run back to gym
*Bkwd. DB Bear Crawl to back of room

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