1 Power Plate Circuit 1 This high intensity workout combines Acceleration Training exercise and weight training to help build muscle strength, stamina and power. It incorporates dynamic exercises both on and off the machine to target the upper and lower body, as well as the core. Designed for intermediate to advanced clients with previous experience in strength training and Power Plate exercise. Power Plate Level: Intermediate to Advanced Modalities: Movement Preparation 3 Circuit One - er Body 3 Circuit Two - Upper Body 3 Circuit Three - Core 3 Massage and Relaxation 2 General Class Guidelines All exercises must be progressed slowly. How to progress an exercise: 1. Change the joint angle 2. Phase out handle use 3. Increase time duration of exercise 4. Decrease rest period 5. Increase frequency (Hz) 6. Increase amplitude (low or high) 7. Add extra weight (load) Number of Exercises Hydration Remember to always stay hydrated. Drink plenty of water before, during and after exercises. Definitions: Sets/Duration: Frequency/Amplitude: Execution Options: Passive: Static: Dynamic: Explosive: Relaxed: Format Options: Station: Circuit: Super Set: Number of times exercise is performed and the amount of time each exercise is executed The number of Hz to set your machine and the level of amplitude, either low or high Hold the exercise position indicated without creating muscle tension Hold the exercise position indicated at the point where most muscle tension is created Move throughout the exercise Move rapidly throughout the exercise Adopt position and relax muscles Performing a selected exercise to completion, then moving on to perform a new exercise, with a rest between each Completing a number of different exercises in order, and then completing all exercises again in the same order to complete the circuit Going back and forth between two exercises without rest We advise all users to contact their physician or specialist before using the Power Plate machine and recommend that they do not start training without first obtaining medical clearance to exercise. N.B. Post Natal clients must obtain medical clearance to exercise before embarking on this training program.
1. Movement Preparation Movement preparation is the essential way to start 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 the risk of injury. 2 1. Single Leg RDL 2. 90/90 Stretch Execution: Static 30Hz 30 Secs Keep supporting knee bent, bend from the hips and extend leg until parallel to floor Maintain good posture 30Hz 30 Secs Rotate torso, drawing the opposite shoulder towards the bent knee Push hips forward 3. Standing Inner Thigh Stretch 30Hz 30 Secs Keep the leg on the platform straight. Sink down to reach desired tension
2. Circuit One - er Body Perform each exercise, resting for 30-60 seconds once you have completed the full circuit. Repeat circuit two-to-three times. 3 1. Loaded Deep Squat Powerbag, ViPR or Dumbbell Maintain neutral spine, feet wide apart Rest weight on shoulder and keep chest lifted throughout Bend knees until desired depth is reached 2. Loaded Single Leg RDL - Powerbag, ViPR or Dumbbell Keep supporting knee bent, bend from the hips and extend leg until parallel to floor Maintain good posture 3. Step-Ups (on gym floor) /Explosive Ensure your entire foot is placed on the step
3. Circuit Two - Upper Body Perform each exercise, resting for 30-60 seconds once you have completed the full circuit. Repeat circuit two-to-three times. 4 1. Push Up /Explosive 2. Tricep Dip Maintain alignment from shoulders to ankles Bend elbows to engage chest muscles Back straight, feet hip width apart Keep hips close to the machine 3. Push Up (on gym floor) Maintain alignment from shoulders to ankles Bend elbows to engage chest muscles
4. Circuit Three - Core Perform each exercise, resting for 30-60 seconds once you have completed the full circuit. Repeat circuit two-to-three times. 5 1. Plank with Hip Extension 2. Kneeling Back Extension Execution: Static Maintain neutral spine and stability in shoulder and hips Keep hips raised and engage abdominals Back straight, knees wide apart Engage abdominals 3. Loaded Bent Over Row - Powerbag, ViPR or Dumbbells (on gym floor) Maintain neutral spine and good posture Pull weight up and engage upper back muscles and arm
5. Massage and Relaxation The essential way to end any workout, massage and relaxation exercises can help to disolve lactic acid and reduce the potential for delayed onset muscle soreness (DOMS), as well as encouraging the heart rate to return to its normal resting rate. Massage can also help increase circulation and reduce cellulite. The massage exercises in this protocol can be performed daily on the Power Plate machine. 6 1. Hamstring Massage Execution: Relaxed 2. Quad Massage Execution: Relaxed 60 Secs or High 60 Secs or High