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.

Friday, October 7, 2011

Inaugural Friday 5:45am Harris Express Athletic Conditioning Class



WARM-UP: (handled resistance band)
3 Rounds -

  • 30 sec. x Hollow Body Hold + Resisted Straddle (resistance band around insteps of feet, handles in hands up by shoulders)
  • 30 sec. x Resisted Push-Up (resistance band around upper back and b/w armpits, choke up on band)
JOG 7 FLIGHTS OF STAIRS UP TO TOP FLOOR OF PIEDMONT ROW PARKING DECK

CONDITIONING: (5 lb. dumbbells)
1) 6 Rounds: 30 sec. x Burpee; 15 sec. x Sprint

*Alternate w/ Partner for 4 minutes:
     Partner 1: Weighted Sprint (w/ 5 lb. DBs) up ~50m Hill/ back
     Partner 2: Hold Plank atop DBs (alternate rounds of 1) Regular Plank, 2) R Side Plank, 3) L Side Plank, 4) Reverse Plank)

2) 6 Rounds: 30 sec. x Traveling Lunge Jump (hop feet center ea. rep); 15 sec. x Uneven-Arms Push-Up (switch arms ea. rep)

*Alternate w/ Partner for 4 minutes:
     Partner 1: Weighted Sprint (w/ 5 lb. DBs) up ~50m Hill/ back
     Partner 2: Hold Plank atop DBs (alternate rounds of 1) Regular Plank, 2) R Side Plank, 3) L Side Plank, 4) Reverse Plank)

3) 6 Rounds: 30 sec. x Burpee-Jack; 15 sec. x Traveling Jumping Jack

*Alternate w/ Partner for 4 minutes:
     Partner 1: Weighted Sprint (w/ 5 lb. DBs) up ~50m Hill/ back
     Partner 2: Hold Plank atop DBs (alternate rounds of 1) Regular Plank, 2) R Side Plank, 3) L Side Plank, 4) Reverse Plank)

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