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.

Wednesday, August 1, 2012

Siskey Y Total Strength - "HUSBANDS WELCOME"

*Today, my dear husband, Joe, joined me and about 50 or so other gals in my Total Strength class at the Siskey Y.  It was a joy to have him by my side, and it was a joy to absolutely torture him!;)

Equipment: Bench (2 risers ea. side), Mat, Heavy Dumbbells (15s)

3 Rounds -
*30 sec. x Hole-Hold Air Squat (hold the bottom for 2-count ea. rep)
*30 sec. x Knee Push-Up (everybody on knees...sternum to floor!!!)
*30 sec. x X-Fit Sit-Up (for speed and shoulder ROM)
1) 3 Rounds (5.5 min.)(R LEG) -
*30 sec. x Right: Single-Leg DB Deadlift
*30 sec. x R (DB Front Rack) Step-Back Lunge + Knee Drive (atop 2 riser bench)
*30 sec. x R Side Lunge Thruster
*30 sec. x REST
2) 3 Rounds (5.5 min.)(L LEG) -
*30 sec. x Left: Single-Leg DB Deadlift
*30 sec. x L (DB Front Rack) Step-Back Lunge + Knee Drive (atop 2 riser bench)
*30 sec. x L Side Lunge Thruster
*30 sec. x REST
3) 3 Rounds (5.5 min.)(SHOULDERS) -
*30 sec. x
Seated (challenge: V-Sit) DB Shoulder Press
*30 sec. x Plank Row R + Row L + Jack Feet Up/ Down Bench
*30 sec. x DB Push-Up (elbows in!)
*30 sec. x REST

4) 3 Rounds (5.5 min.)(CORE) -
*30 sec. x Hollow Body Rock (or Hold)
*30 sec. x Prone Arch Rock (or Hold)
*30 sec. x (DB) Plank Walk Up/ Down Bench
*30 sec. x REST
5) 3 Rounds (5.5 min.)(PLYOS) -
*30 sec. x Squat Jump
*30 sec. x Weightless OH alt. Lunge Jump
*30 sec. x Lateral Knee-Slap Tuck Jump (over bench!)
*30 sec. x REST
6) 3 Rounds (5.5 min.)(COMPOUND/ MULTI-JOINT) -
*30 sec. x Double-Arm DB Snatch
*30 sec. x DB T-Push-Up (alt. sides ea. rep)
*30 sec. x Squat Clean
*30 sec. x REST

No comments:

Post a Comment