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Tuesday, June 6, 2023

Upper Body Dysfunction and the Beach Body

Brent Brookbush

Brent Brookbush


Upper Body Dysfunction and the Beach Body

by Brent Brookbush MS, PES, CES, CSCS, ACSM H/FS

History: 38yo, Active male w/ gym experience, history of anterior shoulder pain

Goal: “Look better for beach season” – Hypertrophy and Weight Loss

Results of Movement Assessment:

Upper Body Dysfunction:

Flexibility (Tight/Overactive Muscles):

  • Levator Scapulae
  • Supraspinatus
  • Subscapularis
  • Posterior Deltoid
  • Pectoralis Minor
  • Lats
  • Thoracic Spine Activation Circuit (Long/Underactive Muscles):
  • TVA weakness
  • External Rotators
  • Serratus Anterior
  • Lower and Middle Traps

Subsystem Integration:

  • Integrate Posterior Oblique Subsystem Relative Flexibility Resistance Training Progressions:
  • Upper-Body Movement:
    • Sagittal Plane Chest Press
    • Sagittal Plane Back
    • No Overhead Shoulder Press
    • No Biceps Work
  • Lower Body: No Restrictions

Program: 2 Phase, Daily Undulated, Periodization

Integrated Warm-Up: Upper-body Dysfuction

Phase 1 (4-6 weeks):

  • Day 1: Stability Endurance Training
  • Day 2: Strength/Stability Super-sets

Phase 2 (4-6 weeks):

  • Day 1: Hypertrophy Training
  • Day 2: Max Strength - Metabolic Circuit

See a sample of each work-out in this program here: Routines

Not familiar with some of the exercises in this program?

Check out our Youtube channel here: Youtube

© 2012 Brent Brookbush

Questions, comments, and criticisms are welcomed and encouraged