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Trainer: B2
Client: Tom
Contraindication: History of Anterior Shoulder Pain
Goal: Beach Body
Phase 1: Stability
Phase:
Phase 2: Strength
Corrective Warm-Up: Upper Body-Dysfunction
Date: Everyday
Self-Administered Release Sets Reps Weight Notes
Levator Scapulae 1 30+s Softball Progress to Active LS
Posterior Capsule 1 30+s Softball
Pec Minor 1 30+s Softball
Thoracic Spine 1 30+s Med Ball Progress to Active Lat
Corrective Stretching
Posterior Capsule 1 30+s
Childs Pose 1 30+s
Chest 1 30+s Progress to Active Rot.

Isolated Activation
Quadra-ped - Hand March 1 8/8 Progress to leg ext.
Chest-Out/Thumbs Out 1 15 Progress to ER

Core Support
Ball Bridge 1 30+s Both Feet Progress to SL

Stability Integration
Single Leg Band Cobra 1 8/8

Reactive Integration
Body Blade ER/IR 1 20

Subsystem Integration
Squat to Row 1 20 Band

Repeat Circuit from Iso. Act.

2011 Brent Brookbush Page 1


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Resistance Training

Program (Goal): Phase 1 Phase 2 Phase 3 Notes:


Strength Endurance Day 1 Circuit
Exercise Selection Reps Weight Notes
Total Body: (No Overhead)
Squat to Scaption 16
(On Balance Board)

Chest: (Sagittal Plane)


Push-Ups on Ball 16

Back: (Sagittal Plane)


Standing Cable Row 16

Shoulder: (No Overhead)


Omitted 16
(Included in Total Body)

Arms: (No Curls)


SL Triceps Extensions 16

Legs:
Single Leg Touchdown 8/8

Cardiovascular Training
Goal: Base Training HRZ 1: HRZ 2: HRZ 3:
Day: 1
Mode Treadmill
Type Zone 1
Duration 30-60min
Intensity Low-Mod
Cool Down Repeat flexibility routine used during warm-up

2011 Brent Brookbush Page 2


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Resistance Training

Program (Goal): Phase 1 Phase 2 Phase 3 Notes:


Strength/Stability Supersets Day 2
Exercise Selection Reps Weight Notes
Total Body:

Chest: (Sagittal Plane)


1. CG Machine Press 10
2. Push-Ups on Ball 10

Back: (Sagittal Plane)


1. Seated Row 10
2. SL Band Cobra 10

Shoulder: (No Overhead)


1. Scaption 10
2. SL PNF Carry Away 10

Arms: (No Curls)


Omitted

Legs:
1. Dead-lifts 10
2. Lateral Lunge to Bal. 5/5

Cardiovascular Training
Goal: Base Training HRZ 1: HRZ 2: HRZ 3:
Day: 1
Mode Treadmill
Type Zone 2
Duration 40 min
Intensity Low-Mod
Cool Down Repeat flexibility routine used during warm-up

2011 Brent Brookbush Page 3


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Resistance Training

Program (Goal): Phase 1 Phase 2 Phase 3 Notes:


Hypertrophy Day 1 Circuit
Exercise Selection Reps Weight Notes
Total Body: (No Overhead)
Squat to Row 12

Chest: (No Incline)


Dumbbell Press 12

Back: (No Frontal Plane)


Scapular Plane Pull Down 12

Shoulder: (No Overhead)


Scaption 12

Arms: (No Curls)


Triceps Extensions 12

Legs:
Lateral Lunges 12

Cardiovascular Training
Goal: Base Training HRZ 1: HRZ 2: HRZ 3:
Day: 1
Mode Treadmill
Type Zone 2
Duration 40 min
Intensity Low-Mod
Cool Down Repeat flexibility routine used during warm-up

2011 Brent Brookbush Page 4


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Resistance Training

Program (Goal): Phase 1 Phase 2 Phase 3 Notes:


Max Strength Day 2 Metabolic Circuit
Exercise Selection Reps Weight Notes
Total Body: (No Overhead) 8/8
Kettle Bell Swings

Chest: (No Incline) 8


Bench Press

Legs: 8/8
Weighted Step-Ups

Back: (No Frontal Plane) 8


Scapular Plane Pull Ups

Reactive Training: 100


Jump Rope

Shoulders: (No Overhead) 8/8


Standing Band Cobra
(Active Rest)

Cardiovascular Training
Goal: Interval Training HRZ 1: HRZ 2: HRZ 3:
Day:
Mode Treadmill
Type Zone 3
Duration 30 min
Intensity Moderate
Cool Down Repeat flexibility routine used during warm-up

2011 Brent Brookbush Page 5