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 5, 2012

High-Knee Heaven (Harris Y - Athletic Conditioning)

4 Rounds -
*40 sec. x Gliding Squat-Thrust
*20 sec. x High-Knee Run

5 Rounds -
*10 x Squat Jump (buns must touch stack of 4-5 risers)
*10 x Lunge Jump (R and L = 1 rep)
      Upon Immediate Completion: 2 min. x Burpee-Lateral Hop over stack of risers

3 Rounds -
*2 Lap Run of Indoor Track - Lap 1: Sprint; Lap 2: High-Knee Run
*10 x Donkey Kick to Push-Up

5 Rounds -
*10 x 180 Broad Jump over stack of risers
*10 x Grasshopper (R and L = 1 rep)
      Upon Immediate Completion: 2 min. x Single-Leg Burpee (switch legs ea. 3 reps)

3 Rounds -

*2 Lap Run of Indoor Track - Lap 1: Sprint; Lap 2: High-Knee Run
*10 x Deck Squat (challenge: no momentum; challenge2: single-leg (5xR, 5xL))

5 Rounds -
*10 x Hollow Body Rock
*10 x Evil Glide (in knee plank, gliders under hands, glide out to hyper plank and back in)
      Upon Immediate Completion: 2 min. x Gliding Hammy Runners (in bridge position on back)

3 Rounds -
*2 Lap Run of Indoor Track - Lap 1: Sprint; Lap 2: High-Knee Run
*10 x Pike Jump

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