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© 2011 Brent Brookbush Page 1

Trainer: B2

Client: Tom

Contraindication: History of Anterior Shoulder Pain

Goal: Beach Body

Phase:

Phase 1: Stability

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

Child’s 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.

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© 2011 Brent Brookbush Page 2

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

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© 2011 Brent Brookbush Page 3

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

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© 2011 Brent Brookbush Page 4

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

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© 2011 Brent Brookbush Page 5

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