GFM Platform Exercise Manual STEPHEN NEWHART, CSCS*D
What is Whole Body Vibration? Body vibration is delivered through a variety of machines, including the most recent inclusion of whole body vibration platforms which people stand on. Traditional platforms provide the body with vertical displacement at an amplitude of roughly 4mm. Current research indicates that traditional low amplitude WBV platforms produce such results as: Increased muscle electrical output (strength factor) Bone density increases (osteoporosis improvements) Stimulation of muscular units (muscle size) Flexibility improvements through greater control of proprioceptors Near equal stimulus as traditional weight lifting (in older populations) Studies compared body weight exercises on vibration vs. land-based resistance training Studies performed over year time span.
What is Gravity Force Multiplication (GFM)? Gravity Force Multiplication (GFM) is a higher amplitude force transmission stimulus which uses a higher impact load than traditional whole body vibration platforms previously discussed. GFM is unlike traditional vibration platforms, specifically the amplitude of motion. GFM platforms have a displacement of 12mm + Greater displacement provides a greater stimulus to the body, which results in greater adaptations.
Benefits of Higher Displacement Bone benefits Remodeling of bone occurs as the bone experiences bending forces. This is very safe for the body and occurs during jumping activities. (see image) Muscle benefits During rapid motions the muscle fibers activate in an unaccustomed manner and micro tear. Micro tears are reformed and create new lean tissue, which leads to increases in metabolism. Nervous system benefits Rapid vibrations engage the ENTIRE muscle vs. only portions which occurs during traditional resistance training. nervous system = strength.
Other Benefits Corrects postural and joint length tension imbalances when proper position is held Set body in correct posture or ideal position Allow platform to apply vibration forces Equal velocity, amount and amplitude of forces placed into limb Limb should be challenged at all joint angles Heart rate increases (Cardiovascular Fitness) Bone density improvements Increased reactivity of limbs which contact platform Muscle mass increases Nervous system output increased (strength increases)
Guidelines Rapid motions not necessary Muscles challenged rapidly by vibration Slower motions are sufficient for optimal benefit Ensure all ranges of each motion are reached Hold half a second at each portion of the range Modify the body to achieve optimal posture Hold body in optimal and allow vibration to effect limbs Maintain proper breathing patterns Breathe in on eccentric (stretch) and out on concentric (shorten)
Volume and Intensity Recommendations Body weight is recommended for an individuals new to GFM vibration platforms. Measuring time spent in recommended positions is ideal for a beginning prescription. All beginners should start by holding recommended positions for 30 seconds and performing 1-2 sets of each position. Progressions may include Increases in time held in positions Progression from isometric holds to moving through full ranges of motion Increasing the number of sets performed Adding dumbbells, kettlebells, bands or sources of external resistance Resistance training on GFM platforms should final progression
Kneeling Upper Body Burner - Entire arm and chest - Upper back complex - Lat muscles - Internal / External Obliques - Maintain stable but loose spine - Stable but loose shoulder blade - Allow vibrations to move upper body
Body Weight Squat (Narrow Stance) - Quadricep - Postural Stabilizers - Anterior Shoulder - Weight on heels/mid-foot - Squat until thighs parallel
Body Weight Sumo Squat (Wide Stance) - Inner thigh emphasis - Outer thigh activation - Slight hamstring - Weight on heels/mid-foot - Squat until thighs parallel
Body Weight Hip Hinge (Hamstring) - Hamstring - Low Back - Gluteus - Maintain slight knee bend - Hip hinge until trunk parallel
Body Weight Split Stance Lunge - Gluteus - Quadricep - Hip Flexor - Drop until thigh parallel - Master squat before lunging
Body Weight Hip Bridge (Hip Extension) - Gluteus - Hamstring - Quadricep - Low Back - Start with glute just off floor - Feet inside hip width - Full extension of hip at end
Front Plank (Leg Emphasis) - Quadricep - Hip Flexors - Isometric Upper body - Keep body straight - Knees almost fully locked
Front Plank (Arm Emphasis) - Quadricep - Postural Stabilizers - Anterior Shoulder - Stable upper body - Neutral Pelvis
Scapular Push Up (Rhomboid) - Resets scapular dysfunction - Rhomboid emphasis - Anterior / posterior deltoid - All movement occurs at scapula - Max separating and retraction
Body Weight Calf Raise - Gastrocnemius (Calf) - Soleus - Maintain stable spine - Full pointing of toes - Return back to heel on platform
Weighted and Greater Intensity
Med Ball Wood-Chop (Mid Section/Rotation) - Lower limbs - Postural Stabilizers - Anterior Shoulder - Arms fully extended - Twist at waist, not at legs 1 2 3
Pallof Press (Mid Section) - Transverse Abdominals - Postural Stabilizers - Core - Arms extend to locked - Progress band from light
Band Trunk Rotation (Dynamic Rotation) - Transverse Abdominals - Internal Obliques - External Obliques - Planted stable foot stance - Twist at waist, not at legs
Push Up (Upper Body/Chest) - Pectoralis, Deltoids - Shoulder Stabilizers - Upper Back Stabilizers - Ensure maximal depth - Kneel if too difficult
Side Plank on Hand - Lateral Obliques (Side muscles) - Entire arm and core attachments - Outer hip and IT band - Maintain stable spine - Stack feet and extend top arm - Do not allow pelvis to sag - Can perform on elbow
Single Arm Row (Plank Position) - Chest and Tricep - Rhomboid - Bicep - Full elbow flexion - Full scapular retraction
Bicep Curl (Upper Arm) - Biceps Brachii - Postural stabilization - Slight knee bend - Finish curl with upper arm bone next to body
Dumbbell Deadlift (Leg / Core) - Quadricep and Glute - Low Back - Core - Descend until thighs parallel with floor - Full scapular retraction
Deadlift to High Pull (Full Body) - Glute, Quad - Low back and Core - Deltoid and upper arm - Begin pull at top of squat - Elbows higher than weight during high pull
Weighted Lunge - Gluteus - Quadricep - Hip Flexor - Drop until thigh parallel - Master body weight lunge before weighted lunging
Weighted Romanian Deadlift
Single Legged Squat - Glute - Quadricep - Quadratus Lumborum - Highest squat progression - Pivot from hip - Knee in line and not over toe
Single Legged Romanian Deadlift - Hamstring - Gluteus - Contralateral low back - Descend to parallel - Contact leg knee slight bend - Pelvis in neutral positon
Single Legged Hip Bridge - Hamstring - Gluteus - Contralateral low back - Descend until almost to floor - Non Contact Knee slightly bent - Arms straight at side on floor