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, November 12, 2012

Go-Go Legs! (S3 Conditioning)

EQUIP: Mat, AbMat, Slam Ball (20 lb.)

*Active Stretch/ Dynamic Warm-Up 
*20 length 10m Shuttle Run
2 Rounds -
*200m Row
*20 x Squat Jump
*200m Row
*20 x Lunge Jump (R and L = 2)

MAIN SET #1: (15 min. time limit - near impossible goal)
10 Rounds for Time -
*100m Run
*10 x Air Squat
*10 x Push-Up (challenge: Hand-Release)
*10 x Sit-Up

2 Rounds -
*200m Row
*20 x Squat Jump
*200m Row
*20 x Lunge Jump

MAIN SET #2: (12 min. time limit)
5 Rounds for Time -
*100m Slam Ball Run
*10 x Ball Slam
*10 x Rolling Slam Ball Push-Up
*10 x Slam Ball AbMat Sit-Up

1 comment:

  1. Those are not Go-Go boots. Go-Go boots are low with a flat heel. I know, I was there.