PERSONAL TRAINING

LEARNING PROJECT
Lauren Blakey

CLIENT INITIAL MEETING

Age

= 60 years old
Exercise Status:
Cycle two times per week
Hike on weekends
Regular exercise program at home
Health Issues:
Rotator Cuff Surgery in Right Shoulder
Hip Resurfacing Surgery in Left
Shoulder

OVERALL GOAL:
To

increase flexibility and

strength in left hip and right
shoulder
To decrease overall pain levels

PRE-TEST RESULTS:
1RM Bench Press - 45lbs (bar only) unable to
complete ROM
Shoulder Reach Flexibility Test - 8 inches with
right hand on top, 16 inches with left hand on top
ROM external and internal rotation shoulder right internal rotation = 80 degrees, right external
rotation = 97 degrees, left internal rotation = 91
degrees, left external rotation = 91 degrees
1RM Squat - 65 pounds at 38 cm off ground box
Sit & Reach Test - 41 cm from heal on left
Active Straight Leg Raise - right leg 74 degrees,
left leg 75 degrees

WORKOUT PROGRAM:
Exercises

hip, shoulder, core,

flexibility
Repetitions/Sets
Intensity heavy lifts
Times per week

WORKOUT EXAMPLE:
Warm Up: Elliptical for 5 minutes
Main Workout:

Single

Leg Balance 30 sec x 2

Clam shells 4 lengths of room
Single Leg Press 3 x 5
Scap Pushups 3 x 10
Reverse Flys 3 x 10

Stretching:
Sleepers

Stretch 2 x 15 sec
Hip Butterfly Opener 2 x 15 sec

Core:

Flutterkicks

2 x 30 sec

MID-TEST:
1RM Bench Press - 50 lbs with full ROM (to chest)
Shoulder Reach Flexibility Test - 7 inches with
right hand on top, 14 inches with left hand on top
ROM external and internal rotation shoulder right internal rotation = 138 degrees, right
external rotation = 115 degrees, left internal
rotation = 82 degrees, left external rotation = 105
degrees
1RM Squat - 85 pounds at 39 cm off ground box
Sit & Reach Test - 24 cm from heal on left
Active Straight Leg Raise - left leg 84 degrees,
right leg 80 degrees

CHANGES TO PROGRAM:
Flexibility

Exercises Increased
Bench Press
Knee Injury

POST-TEST:
1RM Bench Press - 90 lbs with full ROM
Shoulder Reach Flexibility Test - 4 inches with
right on top, 6 inches with left on top
ROM external and internal rotation shoulder right internal 75 degrees, external 108 degrees,
left internal 90 degrees, external 102 degrees
1RM Squat - 80 pounds at 39 cm off ground box trouble with knee pain
Sit & Reach Test - 28 cm from heal on left
Active Straight Leg Raise - left 83 degrees, right
80 degrees

CONCLUSION
Reached

Goal!
Decreased Pain Levels
Recommendations
Stay motivated