FIT FOR DAILY LIFE To be fit for daily life includes many movement abilities. Dynamic stability, co-ordination, balance, motor control, mobility and efficiency are all vital (including basic strength and speed strength). The programme developed for being Fit for Daily Life offers individual adaptations that will make movement easier and open up the possibility of doing more activities that make life enjoyable. KNEELING HIP AND QUAD STRETCH WITH TILT (LATERAL) To enhance 3-D ability of the hip joint. Place one leg forward and the other bent on the platform. With the opposite arm to the forward leg, take an on-end grip with ViPR. Maintain tall back posture. Actively shift hips forward into the movement and at the same time tilting ViPR laterally away from the body. Return to start position and repeat with a controlled, rhythmical motion. EXERCISE - 1 Reduce range of motion, use lighter ViPR. MOBILITY AND MOVEMENT PREPARATION Perform in standing position with greater range of motion at hip. 30 30 Low 1-2 STANDING HAMSTRING STRETCH WITH TILT (ANTERIOR/ANTERIOR-LATERAL) To prepare the posterior chain for loading. Standing on top of Power Plate, take an on-end grip on ViPR with both hands. Tip forward from the hips with good posture until hamstrings are engaged. Knees should be soft. Use ViPR to drive motion rhythmically anteriorly, then anterior-lateral in both directions. Allow hips to shift naturally through the movement and ensure knees are always off lock. EXERCISE - 2 Reduce range of motion, use lighter ViPR. Mobility and movement preparation is the essential way to begin any workout, as it helps prepare the body s systems for optimal movement, as well as mentally preparing you for training. It can also help reduce muscle stiffness and will decrease the risk of injury. 30 30 Low 1-2
EXERCISE - 4a EXERCISE - 3 tilt (anterior), hip flexion, 1 leg balance 30 30 Low 1-2 90/90 STRetch with rotation vipr driver To prepare the thorax, pelvis and hips for movementbased drills. Standing on Power Plate, start in a single leg balance position in triple flexion. Ensure weight is in front leg with knee slightly bent and hold ViPR on end with opposite arm. Extend the back leg and concurrently the same side arm, tilting ViPR forward away from the body into triple extension. Return to start position maintaining slight knee bend in standing leg. Repeat with a steady, rhythmical movement and then change sides. Reduce balance demand by starting and finishing in a 1.5 leg stance. To prepare the posterior/lateral hip and T-spine for integrated movement. Sit facing the machine with front leg bent on Power Plate and hips square. Take ViPR in a front carry hold with elbows high. Tilt (medial), hip extension with medial reach 30 1-2 To prepare the foot/ankle, anterior hip and T-spine for integrated movement. With ViPR on end (vertical), stand behind ViPR with both hands on top. Assume a stance leg position behind ViPR with the stance leg slightly flexed, and distribute enough weight onto this leg to allow you to balance on a single leg. Standing tall with a slight bend in your standing leg, assume a balanced position and reach with your foot along the anterior-lateral vector. Keep the head and spine lifted to allow for extension of the standing leg s hip. Reduce range of motion, use lighter ViPR. PAIRED WITH EXERCISE 4a EXERCISE - 4B Actively move forward from hips with good posture and into a rotational movement towards the front leg. Repeat continuously with a controlled, subtle motion. Reduce range of motion, use lighter ViPR. 30 30 Low 1-2 PAIRED WITH EXERCISE 4b
FIT FOR DAILY LIFE To be fit for daily life includes many movement abilities. Dynamic stability, co-ordination, balance, motor control, mobility and efficiency are all vital (including basic strength and speed strength). The programme developed for being Fit for Daily Life offers individual adaptations that will make movement easier and open up the possibility of doing more activities that make life enjoyable. TM promotion is a registered Trademark of Power Plate squat hold with shift (multi-directional) To establish multi-vectorial stability body-wide and to introduce a degree of multi-planar training that will increase co-ordination and transfer into life s activities. Assume a squat position with good posture, holding ViPR at the waist in a neutral grip. Feet hip to shoulder-width apart. Maintain good posture and knee bend position. In a controlled, rhythmical manner drive multi-directional reaches with ViPR. Reset posture when needed after a number of reaches. EXERCISE 1 STABILITY/CO-ORDINATION Reduce depth of knee bend. Increase depth of knee bend and increase range of reach. 30 30 Low 1 4 point stance with a promotion reach DYNAMIC To establish stability/control through the lumbo-pelvic hip complex. Assume a 4 point kneeling position on the platform. Take the cable between the knees, holding in one hand. Actively engage the core and shoulder complex. Using a low resistance setting, extend arm and the opposite leg. Maintain alignment at lumbo-pelvic hip complex and return to start position. Repeat continuously with a controlled rhythmical movement and then change sides. EXERCISE 2a Stability is a body-wide phenomenon and refers to the steadiness at joints to maintain optimum positions through movement. Co-ordination is an individual s ability to execute movements in an efficient, well-timed and accurate manner. These exercises are designed to increase joint and muscular range of motion, reduce risk of injury and enhance performance. 30 30 Low 1 Perform without the cables. Perform with only the leg lift. Increase resistance on the cables. PAIRED WITH EXERCISE 2b
EXERCISE 2b lateral tilt with lateral step (contralateral hold) To establish stability/control through the lumbo-pelvic hip complex. Stand in a neutral position with ViPR on end (vertical). Step in a lateral direction and tilt ViPR towards the floor using a single-hand grip on the top of ViPR. Use a contralateral grip and allow for the upper body to rotate and decelerate the motion in three planes. Reduce the distance of the step and the tilt of ViPR. 30 1 PAIRED WITH EXERCISE 2a
VIPR and POWER PLATE FIT FOR DAILY LIFE To be fit for daily life includes many movement abilities. Dynamic stability, co-ordination, balance, motor control, mobility and efficiency are all vital (including basic strength and speed strength). The programme developed for being Fit for Daily Life offers individual adaptations that will make movement easier and open up the possibility of doing more activities that make life enjoyable. TM promotion is a registered Trademark of Power Plate Front plank To increase the demand for integrated core efforts. To provide dynamic stability body-wide. Assume a front plank position with elbows bent and forearms on platform. Ensure good alignment and feet hip-width apart. Actively engage the core and shoulder complex. Maintain position and breathe normally throughout. Perform on knees or reduce time. EXERCISE 1a Integrated core and pillar Increase time or raise feet on a step. PAIRED WITH EXERCISE 1b shift/lift (box pattern) To increase the demand for integrated core efforts. To provide dynamic stability body-wide. Assume a shallow squat position, feet hip-width apart. Take a neutral grip on ViPR. Start in low position (bottom of the box). The movement will involve making a box pattern with the arms and ViPR. Rotate ViPR to the side position (side of the box) and hold for a count. Continue to the top and then to the other side. Repeat continuously with rhythmical motion and controlling ViPR throughout. Use a lighter ViPR. EXERCISE 1B Integrated core and pillar takes into account not only the abdominal complex, but the associated longitudinal muscles that flow out of these tracks. In short, these exercises are a whole-body look at core training. Increase knee bend of squat and weight of ViPR. PAIRED WITH EXERCISE 1a
EXERCISE 2a side plank with rotational promotion reach To integrate the lateral and posterior longitudinal chain muscles for body-wide support. Assume a lateral position with elbow bent and on the platform and feet on floor. Ensure neutral position from head to toe. Use low resistance on cable. Reach through with opposite arm to take hold of cable. Actively perform a rotational movement with the cable until the arm is extended and body in lateral alignment. Control the cable back to start position. Repeat in a controlled and rhythmical manner then change sides. Perform motion without cable resistance. Move further away from cable to allow greater T-spine rotation. Increase resistance in cables. PAIRED WITH EXERCISE 2b EXERCISE 2b shift (anterior-lateral at ankle wide hold), squat, 1.5 leg stance To integrate the lateral and posterior longitudinal chain muscles for body-wide support. Assume a staggered stance on the platform with the weight into front leg. Maintain bent knee position. Take a two-handed wide grip on ViPR. Actively engage the core and ensure knee is loaded and off lock. Flex through the hip reaching laterally across the body with ViPR to ankle height. Return back to start position. Perform continuously with a steady, controlled and rhythmical motion. Repeat on other leg. Reach to knee height with reduced range. Increase range of motion, use heavier ViPR. PAIRED WITH EXERCISE 2a
FIT FOR DAILY LIFE To be fit for daily life includes many movement abilities. Dynamic stability, co-ordination, balance, motor control, mobility and efficiency are all vital (including basic strength and speed strength). The programme developed for being Fit for Daily Life offers individual adaptations that will make movement easier and open up the possibility of doing more activities that make life enjoyable. TM promotion is a registered Trademark of Power Plate Strength and speed (regressed) LIFT (THROUGH LEGS TO OVERHEAD), SQUAT To functionally train a squatting pattern for activities of daily living. Integrated strength will be enhanced. Assume a shallow squat start position, feet hip to shoulder-width apart on Power Plate. Take a two-handed neutral grip with ViPR at chest height and rotate a quarter turn. Descend into deep squat position, threading ViPR through the legs as you begin the squat position, extending the arms. Rotate ViPR a half turn and repeat the action. Ensure movement is steady and rhythmical and ViPR actively controlled throughout. Reduce range of motion, use lighter ViPR. Use heavier ViPR. EXERCISE 1 Strength for daily life refers to the body s ability to produce force specific to the tasks of life. Strength training with vector variability will have a direct transfer into life as it demands the ability to produce and sustain force specific with all of life s needs. ANTERIOR LUNGE WITH SHIFT (MULTI-DIRECTIONAL) To increase the play aspect of exercise. This gives a purpose-driven aspect to movement. Assume a split squat position with back leg on a raised step and front leg on Power Plate. Ensure weight is loaded in front leg. Take a neutral grip on ViPR and hold at waist height in preparation for movement. Move deeper into split squat position while driving motion with ViPR. Return back to start position ensuring front leg stays loaded and in contact with plate. Repeat continuously changing the handprint of ViPR drive each time. Repeat on other leg. Reduce depth of split squat position. Increase range of motion, use heavier ViPR. PAIRED WITH EXERCISE 2b EXERCISE 2a
EXERCISE 3a EXERCISE 2B TILT (SAGITTAL), SHUFFLE (SAGITTAL PLANE WITH TURN), SHUFFLE -180 TURN 30-45 1-2 1.5 STANDING ROW TO STANDING ROTATION WITH PROMOTION To increase the play aspect of exercise. This gives a purpose-driven aspect to movement. Stand ViPR on end in a vertical position. Stand behind ViPR at an arm s distance away to allow for space to squat and for ViPR to tilt towards you. Using ViPR in a vertical position, load the hips by tilting ViPR towards you and squatting. Accelerate up through the legs and tilt ViPR forwards. Run around the side of ViPR and perform the same loading pattern through the hips before ViPR lowers to the floor. Do an anterior tilt and squat. Increase speed, use heavier ViPR. PAIRED WITH EXERCISE 2a To increase strength body-wide, co-ordination and balance. Stand on the floor facing Power Plate. Take the cable with one hand and ensure it is under tension by moving far enough away from the machine. Start in an active stance holding cable at arm s length. With the same side leg, take an out-turned step while performing a single arm rotational row. Pause for a count then return to start position. Maintain tension in the cable at all times and repeat. Decrease resistance on cable. shift (transverse at waist height wide hold), transverse step, out-turn step 30-45 1-2 lift (shoulder to shoulder), staggered stance squat To increase strength body-wide, co-ordination and balance. Stand holding ViPR at each end at waist to chest height. Grip ViPR with the handles facing you and away from you (so the seam of ViPR is facing upwards). Step/bound along the transverse plane vector holding ViPR at waist height. Shift ViPR along the frontal plane vector in relation to where your body is facing. Use a neutral hand grip, decrease the range of motion of the step and the shift. Use a lighter ViPR. Use a heavier ViPR. PAIRED WITH EXERCISE 3a To build mobility and strength in the lumbo-pelvic hip complex. Assume a squat position on Power Plate with good posture and feet hip to shoulder-width apart in neutral position. Take an on tube grip with ViPR resting horizontally on one shoulder. Actively engage core and descend into a deep squat. On the upward movement of the squat, press ViPR overhead and on to opposite shoulder before descending into squat again. Repeat this movement pattern while changing footprint to R, L and back to R every 2 reps. Ensure movement is continuous and controlled. EXERCISE 4a EXERCISE 3b Increase resistance on the cable. Use lighter ViPR, reduce depth in squat pattern. PAIRED WITH EXERCISE 3b Increase weight of ViPR. PAIRED WITH EXERCISE 4b
EXERCISE - 4b carry (front), transverse plane squat, pivot squat To build mobility and strength in the lumbo-pelvic hip complex. Hold ViPR (front carry position) and have the feet positioned in a T-shaped footprint. Pivot step with the front foot externally rotating from the hips and step wide into a squat along the transverse plane vector. Decrease range of motion, use a lighter ViPR. Increase weight of ViPR. 30-45 1-2 PAIRED WITH EXERCISE 4a
FIT FOR DAILY LIFE To be fit for daily life includes many movement abilities. Dynamic stability, co-ordination, balance, motor control, mobility and efficiency are all vital (including basic strength and speed strength). The programme developed for being Fit for Daily Life offers individual adaptations that will make movement easier and open up the possibility of doing more activities that make life enjoyable. Lower-back massage To normalise joint motion (especially at the T-spine) and restore homeostasis. Place mat at front of Power Plate. Sit on floor with lower back against the machine. Relax head slightly forward. If desired, change position slightly to target different areas of the back. Reduce frequency and/or amplitude. EXERCISE 1a Recovery and regeneration Increase frequency and/or amplitude. Stack one leg on top of the other to increase downward pressure. 60 35-40 Low-High 1 PAIRED WITH EXERCISE 1b shift (posterior at shoulder height), hip extension, staggered stance To normalise joint motion (especially at the T-spine) and restore homeostasis. Step one foot forwards into a staggered position. Hold a neutral grip on ViPR. EXERCISE 1b Lower ViPR towards the back leg with a slight squat through the legs (load the glute complex). Lift through the legs and arms, raising ViPR to shoulder/head height, and allow the hips to extend. Decrease range of motion, use a lighter ViPR. Recovery and regeneration is an important way to end a workout session. Recovery and relaxation exercises can help to efflux lactic acid, help reduce the potential for delayed onset muscle soreness (DOMS), increase parasympathetic tone (i.e., encourage the heart rate to return to its resting rate etc.), and normalise joint motion. 60 1 PAIRED WITH EXERCISE 1a
EXERCISE 2a Calf massage To normalise joint motion (especially in the calf and hips) and restore homeostasis. Lie on floor with lower legs on platform with the mat underneath. Relax upper body. Quad massage To normalise joint motion (especially at the hips) and restore homeostasis. Lie with front thighs on Power Plate with upper body supported by step or cushion. EXERCISE 3a Relax lower legs throughout the massage and roll calves holding on any areas of tightness. Start with legs extended and slowly bend knees, holding on any specific areas. Reduce frequency and/or amplitude. Reduce frequency and/or amplitude. Increase frequency and/or amplitude. Stack one leg on top of the other to increase downward pressure. Increase frequency and/or amplitude. 60 35-40 Low-High 1 60 35-40 Low-High 1 PAIRED WITH EXERCISE 2b PAIRED WITH EXERCISE 3b EXERCISE 2b CARRY (FRONT), TRANSVERSE PLANE LUNGE, OUT-TURN STEP To normalise joint motion (especially in the calf and hips) and restore homeostasis. Hold ViPR (front carry position). Lunge outwards along the transverse plane vector and allow the shoulders to rotate towards the stepping leg. While rotating, allow for flexion from the hip. SHIFT (LATERAL AT WAIST HEIGHT), LATERAL LUNGE, PIVOT LUNGE To normalise joint motion (especially at the hips) and restore homeostasis. Hold the neutral handles and start with a narrow footprint. Step into a lateral lunge. On return from the lunge position, step across the front leg and reach away from the body at waist height with ViPR. EXERCISE 3b Decrease range of motion, use a lighter ViPR. Reduce the distance of the step and the shift of ViPR. 60 1 60 1 PAIRED WITH EXERCISE 2a PAIRED WITH EXERCISE 3a