Professional Documents
Culture Documents
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
Resistance Training
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
Resistance Training
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
Resistance Training
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
Resistance Training
Legs: 8/8
Weighted Step-Ups
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