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, August 2, 2012

Slam Ball Ladders (S3 Conditioning)

Equip: Slam Ball (20), GHD (see photo above)

*400m Run
*40 x Jumping Jack
*40 x Air Squat
*4 x Inchworm out to 4 Push-Ups - Inchworm back in

30-20-10 x Wall Ball (w/ a 20lb. slam ball)
300-200-100m Run

30-20-10 x GHD Hip Extension http://www.youtube.com/watch?v=a8uxoyMbOYw
300-200-100m Run

30-20-10 x Med Ball Clean (w/ a 20 lb. slam ball)
300-200-100m Run

30-20-10 x Slam Ball Squat-Thrust-Deadlift Jump (hands on ball, hop out to plank, hop in, deadlift ball and jump)
300-200-100m Run

30-20-10 ea. leg x Single-Arm Slam Ball Overhead Split Squat (legs stay split in the lunge)
300-200-100m Run

30-20-10 x Side-to-Side Rolling Slam Ball Push-Up
300-200-100m Run

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