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

Progress to Active Rot.

1 1

8/8 15

Progress to leg ext. Progress to ER

30+s

Both Feet

Progress to SL

Stability Integration Single Leg Band Cobra

8/8

Reactive Integration Body Blade ER/IR

20

Subsystem Integration Squat to Row Repeat Circuit from Iso. Act.

1 20

Band

2011 Brent Brookbush

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Resistance Training
Program (Goal): Strength Endurance Phase 1 Phase 2 Phase 3 Notes: Day 1 Circuit

Exercise Selection Total Body: (No Overhead) Squat to Scaption (On Balance Board) Chest: (Sagittal Plane) Push-Ups on Ball

Reps 16

Weight

Notes

16

Back: (Sagittal Plane) Standing Cable Row

16

Shoulder: (No Overhead) Omitted (Included in Total Body) Arms: (No Curls) SL Triceps Extensions

16

16

Legs: Single Leg Touchdown 8/8

Cardiovascular Training
Goal: Base Training 1 Day: Treadmill Mode Zone 1 Type 30-60min Duration Low-Mod Intensity HRZ 1: HRZ 2: HRZ 3:

Cool Down

Repeat flexibility routine used during warm-up

2011 Brent Brookbush

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Resistance Training
Program (Goal): Strength/Stability Supersets Phase 1 Phase 2 Phase 3 Notes: Day 2

Exercise Selection Total Body:

Reps

Weight

Notes

Chest: (Sagittal Plane) 1. CG Machine Press 2. Push-Ups on Ball Back: (Sagittal Plane) 1. Seated Row 2. SL Band Cobra Shoulder: (No Overhead) 1. Scaption 2. SL PNF Carry Away Arms: (No Curls) Omitted

10 10

10 10

10 10

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

10 5/5

Cardiovascular Training
Goal: Base Training 1 Day: Treadmill Mode Zone 2 Type 40 min Duration Low-Mod Intensity HRZ 1: HRZ 2: HRZ 3:

Cool Down

Repeat flexibility routine used during warm-up

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2011 Brent Brookbush

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Resistance Training
Program (Goal): Hypertrophy Phase 1 Phase 2 Phase 3 Notes: Day 1 Circuit

Exercise Selection Total Body: (No Overhead) Squat to Row

Reps 12

Weight

Notes

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 1 Day: Treadmill Mode Zone 2 Type 40 min Duration Low-Mod Intensity HRZ 1: HRZ 2: HRZ 3:

Cool Down

Repeat flexibility routine used during warm-up

2011 Brent Brookbush

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Resistance Training
Program (Goal): Max Strength Phase 1 Phase 2 Phase 3 Notes: Day 2 Metabolic Circuit

Exercise Selection Total Body: (No Overhead) Kettle Bell Swings

Reps 8/8

Weight

Notes

Chest: (No Incline) Bench Press

Legs: Weighted Step-Ups

8/8

Back: (No Frontal Plane) Scapular Plane Pull Ups

Reactive Training: Jump Rope

100

Shoulders: (No Overhead) Standing Band Cobra (Active Rest)

8/8

Cardiovascular Training
Goal: Interval Training Day: Treadmill Mode Zone 3 Type 30 min Duration Moderate Intensity HRZ 1: HRZ 2: HRZ 3:

Cool Down

Repeat flexibility routine used during warm-up

2011 Brent Brookbush

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