B2C Fitness, LLC Integrated Education System

Trainer: B2
Client: Weekend Warrior
Contraindication: Knee Pain
Goal: Increased Performance
Phase 1: Stability & Endurance
Phase:
Phase 2: Strength & Power
Corrective Warm-Up: Lower-Leg
Date: Today
Self-Administered Release Sets Reps Weight Notes
Calves 1 30+s Softball Progress to Active
TFL 1 30+s Foam Roll Progress to ITB Creep
Biceps Femoris 1 15 Soft Ball Progress to Active

Corrective Stretching
Calve Stretch 1 30+s
Hip Flexor 1 30+s
Active Biceps Femoris 1 30+s
SAM SI Joint (Rotation) 1 10/10
Isolated Activation
Supine March Legs Up 1 15 Arms Down Progress to Arms Up
Side Lying Leg Raise 1 15 Against Wall
Uni. Pigeon Toed Calve Raise 1 15/15

Core Support
Side Plank 2 30+s On Knee
Bridge on Ball 2 15 20s

Stability Integration
SL Balance w/ Reach 2 8/8 Maintain Arch

Reactive Integration
Heel Walks 2 8/8 Maintain Arch
Side Stepping w/ Band 2 15/15 Red
Front Hops to SL Stab. 2 8/8
Sub-System Integration
Squat to Row 2 15 20+

REPEAT Circuit from Core

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 B2C Fitness, LLC Integrated Education System

Resistance Training

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

Stability/Endurance Day 1 Circuit
Exercise Selection Reps Weight Notes
Total Body: 16
Ball Wall Squat to Curl

Chest: 16
Dumbbell Press on Ball

Back: 16/16
SL Unilateral Row

Shoulders: 16
SL Overhead DB Press

Arms: 16
SL Standing Cable Triceps
Extension

Legs (No Step-Ups or Lunges): 16

Balance Board DB
Deadlift

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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 B2C Fitness, LLC Integrated Education System

Resistance Training

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

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

Chest:
1. Dumbbell Press 10
2. Push-Ups on Med. Ball 10

Back:
1. Bilateral Cable Pull Down 10
2. SL Band Cobra 10

Shoulder:
1. Overhead DB Press 10
2. SL PNF Carry Away 10

Arms:
Omitted

Legs (No Step-Ups or Lunges):

1. Ball Wall Squats w/Weight 10
2. Single Leg Dead-Lift TD 10

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

Brent Brookbush 2011 Page 3

 B2C Fitness, LLC Integrated Education System

Resistance Training

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

Strength/Reactive Stability Supersets Day 1
Exercise Selection Reps Weight Notes
Total Body: (Omitted)

Chest:
1. Bench Press 10
2. SL Medicine Ball Chest Pass 10

Back:
1. Pull Ups 10
2. Crunch to Soccer Throw 10
On Ball
Shoulders:
Push Press 10

Arms:

Legs (No Step-Ups or Lunges):

1. Dead-lifts 10
2. Lateral Hops to Balance to 10
Toe Touch
Cardiovascular Training
Goal: Increase Anaerobic Threshold HRZ 1: HRZ 2: HRZ 3:
Day: Day 1:
Mode Treadmill
Type Zone 2 & 3
Duration 20-30 min
Intensity Mod High
Cool Down Repeat flexibility routine used during warm-up

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 B2C Fitness, LLC Integrated Education System

Resistance Training

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

Power/Anaerobic Endurance - Circuit Day 2
Exercise Selection Reps Weight Notes
Total Body (No Step-Ups or Lunges): 5/5
Kettle Bell Swing

Back: 6
Power Pull-Ups

Legs (No Step-Ups or Lunges): 10

Box Jumps to Stabilization

Total Body (No Step-Ups or Lunges): 10

Sled Pulls

Chest: 6
Clapping Push-Ups

SAQ:
Ladder Drills 6
1ins, 2ins, 2in-1out

Cardiovascular Training
Goal: Cardio Base Training HRZ 1: HRZ 2: HRZ 3:
Day:
Mode Treadmill
Type Zone 1
Duration 30-45 min
Intensity Low - Mod
Cool Down Repeat flexibility routine used during warm-up

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 B2C Fitness, LLC Integrated Education System

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