Pro Series Exercise Guide Na

7/22/2019 Pro Series Exercise Guide Na

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www.powerplate.com

Shake up your routine by incorporating the five

key elements of effective trainingStretch,

Balance, Core, Strength and Massageinto

a 30-minute total-body workout using

Acceleration Trainingfrom Power Plate.

Set Your Workoutto Vibrate

Its like the best workoutyouve ever had, but onfast forward.


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Powerful Training

StrengthImproves muscle tone, builds exppower and endurance.FlexibilityIncreases range of motion, coordinbalance and stability.CirculationImproves and increases blood flowstrengthen the cardiovascular systWeight LossReduces body fat and enhancesmetabolism.Cellulite ReductionDiminishes the appearance of cellBuild Bone DensityIncreases bone mineral density anprevents bone loss related to agingAlleviate PainPromotes faster recovery of damamuscles and tendons, decreases

and improves joint function.

Take a Tes

Advanced Vibration Technologyworks by stimulatingyour bodys automatic muscle reactionsusing upto 95 percent of muscle fibers, compared to as littleas 20 percent with traditional gym equipment. It doesthis with the help of Newtons second law that Force= Mass x Acceleration. While traditional exercises addmass, the plate accelerates to generate force with

more ease.Simple translation:Acceleration Trainingis high intensity trainingunlike anything youve tried before. Youll burn fat, improve coordinationand flexibility, and increase strength. Enhance your performance whilereducing the amount of time you need to spend training, giving you atotal-body workoutincluding massagein only 30 minutes.

Do more, in less time, and put those just-spent-2-hours-at-the-gym-but-dont-feel-like-I-actually-did-anything days behind you.

The future of your workout starts here.

Stepping up for the first time?Take a look at our test drive section and well talk you through it.

Already a Power Platepro?Use the tabs to the right and take your workout to the next level.

Benefits

The Advanced Vibration Technology concept behind Power Plate equipment was developed for Soviet

cosmonauts in the 1960s to combat bone and muscle loss caused by zero gravity conditions in space.

With the use of vibration, the cosmonauts were able to set a staggering record of 420 days in space, while

Americans returned home after 120 days. What that means is that vibration training works.

An Olympic trainer adapted the technology for elite athletes in 1999. Power Plate technology has been

backed by more than 10 years of practice-based evidence and scientific research. More than 180 studies

have been published on Whole Body Vibration.


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Test DriveWalk through the basics and learn how to fastforward to the body you want.

Fast Forward


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Time to Accelerate Your W

7Press Start Again

Lean out toward toes for

30 seconds.

1Press Start

Repeat

Once the settings are

programmed, you can

restart the machine foreach exercise simply by

pressing Repeat. Press

Repeat until you need to

change the settings again.

Now that youve got the

hang of the controls, you

can move on to a full-

body workout. If you are

still not convinced, try the

additional movements on

the next page.

8

You are equipped to experience the full-body workout. Use thetabs on the right to experience the five elements of trainingStretch, Balance, Core, Strength, and then end with an incredibleMassageall in 30 minutes.

1

2

3

4

Start on the settings provided and then build up.

Before you do, remember:

Look out for these symbols:

Try not to lock your elbows or kneeskeep themslightly bent.

Stay hydrated.

Mat Recommended Increased Vibration Travel

Time for a test drive.No license required.

Follow each step to experience what a simplehamstring stretch feels likePower Platestyle.

Additional Exercises

2Select Frequency

The speed of the

vibrations per second.

30 Hz

30 Sec3Select Time

4Select Amplitude

Think depth of vibrations,

start with low unless youre

doing a massage (dont

worry, that comes later).

Low

5Set Air Level*

1 if you weigh up to 130lb

2 if youre 130200lb

3 if youre above 200lb* forthepro6 andpro5AIRdaptivemodelsonly

13

6Get In Position

Face machine and place

left heel on surface. Keep

leg straight, toe flexed and

chest up.

Hamstring Stretch

30 Hz Low45 Sec

Squat

Stand on machine & sit back

by flexing hips & knees. If

needed, use the handlebars

for support.

30 Hz Low45 Sec

Push-Up

Place hands on machine &feet on a step/floor. Lowerbody until elbows are bent at

90 degree angle. Hold thisstatic position.

40 Hz High60 Sec

Hamstring Massage

Lie face-up on a step withglute near machine, but noton it. Place legs on machines

platform. Straighten legs & relax.

Get Ready


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Increase blood flow, stimulate the nervoussystem, warm up connective tissue, and reducethe chance of injury.

Ba

lance

Strength

Massage

C

ore

Stretch

Stretch

Settings


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StretchChoose up to 4

Face away from machine, place toes on rightfoot on platform & tighten right glute. Push hipsforward until tension is felt. Repeat with other leg.

Muscles Targeted: Hips, Quads

Face machine & place right heel on surface.Keep leg straight, toe flexed & chest up. Leanout toward toes. Repeat with other leg.

Muscles Targeted: Hamstrings

Face machine. Place right foot on platform & leftfoot on platform edge. Push down. Repeat withother leg. This can also be done with a foamroller, as shown.

Muscles Targeted: Calves

With right side facing machine, place rightforearm on platform with elbow bent at 90degrees. Slowly lower body to floor until tensionis felt in chest. Repeat with other arm.

Muscles Targeted: Chest

Place right glute & leg, bent at a 45 degreeangle, across platform. Use left leg for support.Lean into machine & keep chest up. Repeat withother leg.

Muscles Targeted: Glutes

With right side facing machine, place righon platform. Keep leg straight. Bend into squat with left leg. Keep chest up & hold.with other leg.

Muscles Targeted: Inner Thighs

Face machine & kneel on floor. Place armsstraight across the machines surface & leanback onto heels. Sink toward floor.

Muscles Targeted: Lats

Kneel with right side facing machine. Plachand on floor below center of chest. Reacarm onto platform, rotating shoulder awaymachine. Repeat with other arm.

Muscles Targeted: Shoulders

30 Hz Low30 SecSettings:

Hip Flexor Hamstring

Calf Chest

90/90 Inner Thigh

Lats Shoulders

Mat Recommended Increased Vibrat ion Travel


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Train like an elite athlete with multi-directionalmovement, which helps your nervous systemrecruit muscle fibers for improved balanceand stability.

St

retch

StrengthMa

ss

age

Co

re

Balance

Balance

Settings


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BalanceChoose up to 3

Place knees on step & hands on platform. Liftright arm & left leg off machine & hold straightout for two seconds; then alternate. Repeat.

Muscles Targeted:Glutes, Back, Shoulders

Stand on platform & bend right knee. Lift left leg &keep chest up. If needed, use the handlebars forsupport. Repeat with other leg.

Muscles Targeted:Quads

Step on platform with right foot. Extend hip & leftknee at a 90 degree angle. Hold balance position23 seconds & return raised leg to ground. Repeatfor duration of exercise; repeat with other leg.

Muscles Targeted:Quads, Glutes

Keep right leg in soft-lock position on platform.Pivot so chest is parallel to floor & raise left leg.Reach out with arms to challenge movement.Repeat with other leg.

Muscles Targeted:Glutes

Stand on platform & bend right knee. Lift leftleg & slowly reach down with both hands. Bend atwaist, not at knee. Repeat with other leg.

Muscles Targeted:Hamstrings, Glutes

Stand on platform & bend left k nee. Lift r& slowly reach down across body. Bend not knee. Repeat with other leg.


Begin in push-up position with hands onplatform & legs wide apart for support. Lift leftarm up & out into Y position 2 seconds. Returnleft hand to platform & repeat with right arm.

Muscles Targeted:Shoulders, Triceps, Chest

Face machine & kneel. Place hands shouwidth apart on platform in push-up positioback straight. Lift left hand 23 inches offplatform, hold 2 seconds, return left hand

platform & alternate. Repeat with other sid

Muscles Targeted:Shoulders, Triceps, C

Low30 Hz 30 Sec

Opposite Arm/Leg Single Leg Balance

Step-Up to Balance Single Leg RDL

Single Leg Balance with Reach Single Leg Balance with Rotat

Shoulder Stabilizer Shoulder Stabilizer - Kneeling

Settings: Mat Recommended Increased Vibrat ion Travel


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The Power Platemachine is designed to safelyengage and work the core in all planes of movement.Its also the perfect tool for injury prevention andrehabilitation. Its time to get more from your core.

Stretch

Bal

ance

Streng

th

Massage

Core

Core

Settings


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CoreChoose up to 3

Lie face-up on a step/floor in front of machine,flex toes & drive heels into platform. Lift hips to a45 degree angle & hold.


Lie face-up on a step/floor in front of machine,flex toes & drive heels into platform. Lift hipsto 45 degree angle. Straighten right leg in theair & hold for duration of exercise. Repeat withopposite leg.


Place forearms on a stability ball & your knees ortoes on platform. Make fists with both hands &stabilize. Hold for duration of exercise.

Muscles Targeted:Shoulders, Abdominals

With right side facing the machine, place leftforearm on floor. Stack feet on platform & makea fist with left hand. Keep body straight & hipsup. Hold. Repeat on other side.


Place forearms on platform, with arms & feetshoulder-width apart. Make fists & press downthrough forearms, not elbows. Hold for durationof exercise.


Place forearms on platform, with arms & fshoulder-width apart. Make fists & press through forearms, not elbows. Tuck left aunder chest, hold 2 seconds, return to staposition & alternate. Repeat.

Muscles Targeted:Shoulders, Abdomin

Facing away from machine, sit on platform witharms crossed & lean back. Focus on keepingchest up while stabilizing. Lift feet off floor foradded challenge. Hold for duration of exercise.

Muscles Targeted:Abdominals

Sit on platform, facing column. Hook feethandlebars & lean back with arms reachinupward. Focus on keeping chest up & stHold for duration of exercise.

Muscles Targeted:Abdominals

Low30 Hz 45 Sec

Glute Bridge Single Leg Glute Bridge

Plank on a Stability Ball Side Plank

Front Plank Single Arm Plank

V-Sit Elevated V-Sit



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Empower your workout with AccelerationTrainingfor static, dynamic and explosivestrength and a toned, sculpted physique.

StretchBa

lan

ce

Massag

eC

ore

Strength

Strength

Settings

Guide_LR_REF.indd 20-21


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Strength

With every Power Platesession, youre utilizinginvoluntary muscle contractions and firing moremuscle fibers at a faster rate for a powerfulstrength-building workout.

Its not called Power Plate for nothing.

proMOTION Dynamic Vibration Technology

Movement ExecutionsPerform any exercise in one of the following four ways. Initiallyrecommend using the static technique for most exercises. Aprogress, explore the other options to customize and acceleyour fitness level.

Get in deepest position, while remaining pain-free.Hold the exercise position indicated to the pointwhere most muscle tension is created.

Start in Static position. Move to a slightly lowposition; pause. Move back to the Static pospause. Move to a slightly higher position; pau

Return to the Static position. Repeat.

Start in the Static position. Perform controlled andshallow pulse movements, moving up and down.Do not pause.

Start in Static position. Move through fullcomfortable range of movement. Do not paor lock your knees or elbows. This movemeresult in higher vibration travel.

Static Static Variable

Pulse Dynamic

Get Stronger,

If you are working out on a pro6model, you will be usingthe proMOTIONDynamic Vibration Technology cables aspart of your strength workout.

The proMOTIONuses high strength Vectrancables, whichare five times stronger than steel, to transfer vibration to theupper body at high-speed frequency rates between 25-40times per second.

Each cable extends to more than six feet, allowing formovement in all planes and directions, so you can enjoyinfinite dynamic exercise options.

Not only does the proMOTION

optimize the transmissionof vibrations to the targeted muscle, it also offers variableresistance, allowing you to progress in difficulty from Low toHigh. Our unique gel dampening system also increases theresistance so the faster you move, the harder it becomes.

Vectran is a registered trademark of Kuraray Co. Ltd., Tokyo. Japan.

To decrease resistance, push in

on the central lever. This is the

Low setting.

To increase the resistance, pull out

on the central lever. This is the

High setting.

High

Low


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Strength Lower BodyChoose up to 4

Stand on machine & sit back by flexing hips &knees. If needed, use the handlebars for support.


Bend into deep squat position & keep chest up.Lift left foot. Slowly stand up & then back downinto a squat. Repeat for duration of exercise;repeat with other leg.


Face the machine & begin with feet on a step.Keeping chest up, step forward with left leg &bend into a squat. Hold for 2 seconds & return leftleg to the step. Repeat for duration of exercise.

Repeat with other leg.


Face away from machine & begin with feet on astep. Step onto platform with right leg, rotatingso toes are facing out at a 45 degree angle.Squat; drive back to standing position. Repeat

for duration of exercise. Repeat with other leg.

Muscles Targeted:Quads, Glutes, Hamstrings

Place right foot on platform & toes on left foot ona step. Keep chest up, maintaining a 45 degreebend in both knees. Repeat with other leg.


Begin on a step with right side facing maKeep chest up & left leg straight. Step onplatform with right foot & bend into squat2 seconds & return leg to step. Repeat foduration. Repeat with other leg.


Face away from the machine & stand onplatform. Squat down & grab the straps nearbase. Keep arms straight & inside knees. Lift &pull straps straight up, maintaining tension.

Muscles Targeted:Quads, Glutes, Hamstrings

With right side facing machine, place left platform, keeping knee in soft-lock positioright leg behind you & grab the strap halfwup with left hand. Keep arm straight & pu

maintaining tension. Repeat on other side


Squat Single Leg Squat

Step Lunge Transverse Step Lunge

Split Squat Lateral Step Lunge

Deadlift Single Leg RDL

Starting Settings: Low30 Hz 45 Sec Mat Recommended Increased Vibrat ion Travel


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Push-Up

Strength Upper BodyChoose up to 4

Place hands on machine & feet on a step/floor. Lowerbody until elbows are bent at a 90 degree angle.

Muscles Targeted:Chest, Triceps

With right side facing machine, place right knee onfloor. Adjust strap length to be taut when elbow isbent just below 90 degrees. Use overhand grip &press up toward ceiling. Hold. Repeat on other side.

Amplitude Setting: HighMuscles Targeted:Shoulders, Triceps

Stand on floor facing machine. Adjust strapsto be taut when arms are just below shoulderheight. Use overhand grip & lift the straps up,out & away from body, maintaining tension.

Amplitude Setting: HighMuscles Targeted:Shoulders

Face away from machine, place hands on platformedge & extend legs out in front of you. Drop to a 90degree elbow bend & hold for duration of exercise.

Muscles Targeted:Triceps

Stand on floor facing machine. With undergrip, adjust strap length so it is taut when eare bent just below 90 degrees. Maintain tin straps by pulling up for duration of exerc

Amplitude Setting: HighMuscles Targeted:Biceps

Facing machine, stand on floor & cross straps infront of you with neutral grip. Pull straps & hold,maintaining tension. Keep chest up & elbows bent.

Amplitude Setting: HighMuscles Targeted:Back, Biceps

Row

Shoulder Press Lateral Raise Tricep Dip Bicep Curl

Stand on platform facing machine. Crossin front of you with neutral grip. Pull the st& hold, maintaining tension. Keep chest uelbows bent.

Muscles Targeted:Back, Biceps, Quads

Integrated Row

Place hands on machine & feet on a step/floor.Lower body until elbows are bent at a 90 degreeangle. Raise left leg slightly off ground. Hold.Repeat with other leg.

Muscles Targeted:Chest, Triceps

Single Leg Push-Up

Starting Settings: Low30 Hz 45 Sec Mat Recommended Increased Vibrat ion Travel


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Strength Upper BodyChoose up to 4

Face the machine & stand on platform with kneesslightly bent. Hold handles at chin level with armsclose to body. Pull upward until arms are fullyextended above head. Return arms to start position,

and repeat.

Muscles Targeted:Quads, Glutes, Shoulders, Triceps

Stand on floor, face machine. Use overhand grip& place hands in front of thighs. Bend slightlyat hips & knees. Raise arms up & outward toshoulder height. Return arms and repeat.

Muscles Targeted:Shoulders

Stand on floor, face machine. With knees slightlybent & back straight, lean forward from hips.Extend arms back from elbow until straight. Keepupper arms parallel to floor, bend elbows to a 90

degree angle. Repeat.

Muscles Targeted:Triceps

Stand on floor, face machine. Use underha& extend arms downward. Keeping upper close to the torso, bend elbow and raise hgrips until palms face your shoulders. Retu

& repeat.

Muscles Targeted:Biceps

Face machine & stand on floor. Bend kneesslightly & lean forward. Keep back straight. Usinga neutral grip, pull to the sides of your body.Return arms to extended position with shouldersstretched forward. Repeat for duration.

Muscles Targeted:Back, Biceps, Shoulders

Standing Row

Squat & Shoulder Press Side Raise Triceps Kickback Biceps Curl

Face machine & stand on floor. Bend knees & lean forward with back straight. Using neuraise arms out from body until horizontal. Rearms. Repeat for duration.

Muscles Targeted:Back, Shoulders

Reverse Fly

Face away from machine & stand on floor. Usingneutral grip, stretch arms out horizontally. Keepelbows slightly bent & bring palms together, in frontof chest. Return arms. Repeat for duration.

Muscles Targeted:Chest, Shoulders

Incline Fly

Face machine & place left foot on platform. Bendinto lunge & keep knees at 90 degrees. Holdhandles with overhand grip at shoulder level. Extendarms above the head. Lower arms back down toshoulder level & repeat.

Muscles Targeted:Quads, Glutes, Shoulder, Triceps

Lunge & Shoulder Press

Low30 Hz 45 Sec LowStarting Settings:

Additional exercises for pro6model equipped with

proMOTIONcable technology.

Mat Recommended Increased Vibrat ion Travel


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and relax. Lower the stress hormone Cortisol,

release Serotonin, improve circulation and increase

lymphatic flush. Reward and restore your body after

all its hard work.

S

tretch

Balance

Stren

gth

Core

Massage

Massage

Settings


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MassageChoose up to 4

Lie face-down on a step in front of machine.Place quadriceps on platform, keeping pelvicregion off & relax.

Muscles Targeted:Quads

Lie face-up on a step with glute against front ofmachine, but not on it. Place both legs entirelyon machines platform. Straighten legs & relax.

Muscles Targeted:Hamstrings, Calves

Lie face-up on floor/step. Place lower half of legson machine & relax.

Muscles Targeted:Calves

Face away from machine & sit on floor. Cross strapsbehind you & place them on the muscle of yourupper back. Grasping straps, flex forward & curl,making sure back is not touching machine. Relax.

Muscles Targeted:Traps

Lie down on your side, placing hip directly onplatform. Stack legs & bend them at a 45 degreeangle. Rest arm on a step & relax. Repeat onother side.

Muscles Targeted:IT Band

With right side facing machine, sit on platStack legs & bend them at a 45 degree aBring legs up, locking ankles around machhold. Use a step for support. Repeat on ot

Muscles Targeted:Glutes

Lie face-up on a step with lumbar/lower backregion on platform. Place your feet against thehandlebars & relax.

Amplitude Setting: LowMuscles Targeted:Low Back

Face away from machine, sit on floor & pmat behind back. Choose to either lean bwith hands behind head or lean forward oknees. Relax.

Amplitude Setting: LowMuscles Targeted:Mid/Upper Back

High40 Hz 60 Sec

Quad Hamstring

Calf Trap

IT Band Piriformis

Lumbar Back



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There are more than 200 exercises and infinitepossibilities to keep your workout on the PowerPlatemachine fresh and exciting. Challengeyourself and fast forward to the body you want.

We recommend starting your exercise program at the settingsweve shown for one month, exercising 23 times per week.

Building Intensity

For info on more than 200 different Power Plate exercises, professional workout tips,or to learn more about the technology behind Power Plate, visit www.powerplate.comor contact us at 1.877.877.5283.

1Challenging the execution of the movement.

After that, you can start adding training intensityto your sessions by:

2Increasing the number of sets per exercise.

6Increasing amplitude from Low to High.

30 Hz 35 Hz 40 Hz

Low High

3Increasing the amount of exercises you performper fitness element.

4If using the pro6with proMOTION technology,incorporating these progressions:1) Increasing speed of movement.2) Increasing tension lever from Low to High.

5

Increasing frequency from 30Hz to 35Hz, and then to 40 Hz.


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Overwhelmed with choices? Follow our pre-set

30-minute workouts that will lead to a new you.

No thinking required.

Power Workouts


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Hamstring

Step-Up

30 Hz 30 Sec LowStretch

Hip Flexor Hamstring Inner Thigh Lats

Single Leg Balance

Stand on platform & bend knee.

Lift other leg & keep chest up. Use

handlebars for support. Repeat with

other leg.

Single Leg RDL

With one leg in soft-lock position,

pivot so chest is parallel to floor &

raise other leg. Reach out. Repeat

with other leg.

Glute Bridge

Lie face-up on a step/floor in front

of machine, flex toes & drive heels

into platform. Lift hips to a 45 degree

angle & hold.

Place forearms on platform, arms &

feet shoulder-width apart. Make fists

& press down through forearms.

Front Plank

30 Hz 45 Sec LowCoreBalance 30 Hz 30 Sec Low

30 Hz 45 SecStrength

Split Squat Push-Up Squat Row

Quad

Lie face-down on a step in front

of machine. Place quadriceps on

platform, keeping pelvic region off

& relax.

Lie face-up on step with glute near

machine, but not on it. Place both

legs on platform, straighten & relax.

IT Band

Lie down on one side, hip directly on

platform. Stack legs & bend at a 45

degree angle. Rest arm on a step &

relax. Repeat on other side.

Sit on floor against mac

behind back. Lean bac

behind head or forward

Relax.Amplitude Set

Back

40 Hz 60 SecMassage

Shoulder Press Row Lateral Step Lung

Power Basic

Regardless of your fitness level, this is where you begin if you arenew to Acceleration Training. Start with Stretch and follow theexercisesfrom left to rightthrough Balance, Core, Strength,and conclude with a relaxing Massage.

Work out at this level 23 times a week for four weeks beforeadvancing to Power Intermediate. Use Static execution, butchallenge the exercises as you progress using Static Variable

and Pulse movements.

Place heel on platform. Keep leg

straight, toe flexed & chest up. Lean

toward toes. Repeat with other leg.

With side facing machine, place foot on

platform. With leg straight, bend into

squat & hold. Repeat with other leg.

Face machine & kneel on floor. Place

arms straight across the machines

surface & lean back onto heels. Sink

toward floor.

Step on platform with left foot.

Quickly raise right knee 90 degrees.

Return right leg to ground. Repeat;

then repeat with other leg.

With side facing machine, place right

knee on floor. Adjust strap length to

be taut when elbow is bent just below

90 degrees. Press up toward ceiling.

Amplitude Setting: High

Repeat Movement

Amplitude Setting: High

Begin on step, side fac

Step on platform & ben

Hold & return to step. R

with other leg.

Place toes on platform & tighten glute.

Push hips forward until tension is felt.


Place right foot on platform & left toes

on step. Keep chest up & maintain

a 45 degree bend in both knees.


Place hands on machine & feet on a

step/floor. Lower body until elbows

are bent at a 90 degree angle.

Stand on machine & sit back by

flexing hips & knees. If needed, use

the handlebars for support.

Stand on floor & cross

of you. Pull straps & m

Keep chest up & elbow

Amplitude Setting:


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Lats


Hip Flexor Hamstring




Inner Thigh




toward floor.

Single Leg Balance




other leg.

Single Leg RDL




with other leg.

Glute Bridge




angle & hold.

Place forearms on platform, arms &

feet shoulder-width apart. Make fists

& press down through forearms.

Front Plank


30 Hz 45 Sec LowStrength

Split Squat

Place right foot on platform & left toes

on step. Keep chest up & maintain

a 45 degree bend in both knees.


Push-Up



are bent at a 90 degree angle.

Squat

Face machine and get into squat

position. Use overhand grip &

position hands above shoulders.

Perform full dynamic squat without

locking knees throughout exercise.

Standing Row

Quad




& relax.

Hamstring




IT Band








Relax.Amplitude Set

Back

40 Hz 60 SecMassage

Step-Up





Incline Fly

Face away from machine on floor. Use

neutral grip & stretch arms out

horizontally. Keep elbows slightly bent

& bring palms together in front of chest.

Return arms. Repeat for duration.

Reverse Fly

Face machine & stand on floor. Bend

knees slightly & lean forward with

back straight. Using neutral grip,

raise arms until horizontal. Return

arms. Repeat for duration.

Stand on platform. Sq

straps near base. Keep

& inside knees. Pull str

up, maintaining tension

Deadlift

Place toes on platform & tighten

glute. Push hips forward until tension

is felt. Repeat with other leg.

With side facing machine, place

foot on platform. With leg straight,

bend into squat & hold. Repeat with

other leg.

Face machine & stand

knees slightly & lean fo

straight. Use neutral gr

the sides of your body

Repeat for duration.

Regardless of your fitness level, this is where you begin if you arenew to Acceleration Trainingand using a model with proMOTIONtechnology. Start with Stretch and follow the exercisesfrom leftto rightthrough Balance, Core, Strength, and conclude with arelaxing Massage.

Work out at this level 2-3 times a week for four weeks before advancingto Power Intermediate. Use Static execution, but challenge the

exercises as you progress using Static Variable and Pulse movements.

Power Basic with proMOTION


22/26


Hip Flexor with Reach

Place right toes on platform, squeeze

right glute, and lean away & into the

stretch. Keep chest up & reach with

right arm. Repeat on other side.

Hamstring

Stand on platform. Keep feet flat with

a soft lock in the knees. Cross arms

& bow forward to activate hamstrings

& glutes. Hold.

Chest

With side facing machine, place

forearm on platform with elbow bent.

Lower body until tension is felt in

chest. Repeat with other arm.

Kneel. Place right hand on floor &

reach left arm onto platform, rotating

shoulder away from machine. Repeat

with other arm.

Shoulders

Opposite Arm/Leg

Place knees & hands on platform. Lift

right arm & left leg & hold straight out

for two seconds; then alternate. Repeat.

Step-Up to Balance

Step on platform with right foot.

Raise left knee to 90 degrees. Hold

for 2 seconds & return leg to ground.

Repeat; then repeat with other leg.

Single Leg Glute Bridge

Lie face-up, flex toes & drive heels


angle. Straighten right leg in the air &

hold. Repeat with other leg.

Place forearms on platform. Press

down through forearms, not e lbows.

Tuck right arm under chest, hold,

return & alternate arms.

Single Arm Plank

Squat with Bicep Curl Single Leg Push-Up Step Lunge Integrated Row

Piriformis

With right side facing machine, sit on


degree angle. Bring knees up & hold.

Repeat on other side.

Lie face-up on a step w

lower back region on p

your feet against the ha

relax.Amplitude Sett

Lumbar

40 Hz 60 SecMassage

Lateral Raise Single Leg Push-Up Integrated Row Deadlift

Power Intermediate



Quad




& relax.

Hamstring




Get into squat position. Keep chest

up. Adjust straps to elbow height.

Curl and maintain constant tension.



are bent at a 90 degree angle. Raise

one leg slightly off ground. Repeat

with other leg.

Face machine with feet on a step.

Chest up. Step with left leg to

platform & squat. Hold & return left

leg to the step. Repeat; then repeat

with other leg.

Shorten straps to wais

feet on platform, cross

Keep chest at 45 degre

with arms only.

Adjust straps to just below shoulder

height. Use overhand grip & lif t up,

out & away from body, maintaining

tension.Amplitude Setting: High

Repeat Movement Repeat Movement Stand on platform. Sq




Healthier. Stronger. Feel increased power and mobility as yourreward for being dedicated to Acceleration Training. Now it istime to power up your skill level with higher frequency settingsand varied executions.

Work out for eight weeks, 23 times a week. Push yourself byincorporating all movement executions. Dont be afraid to getdynamic. Its worth it.


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Squat & Shoulder Press Single Leg Push-Up Step-Up Standing Row

60 SecMassage

Single Arm Pectoral Fly Reverse Fly

Strength


Hip Flexor Hamstring Inner Thigh Lats

Single Leg Balance Single Leg RDL Glute Bridge Wood Chop


Lateral Step Lunge

IT Band Back Quad Hamstring

Face machine & stand on platform,

knees slightly bent. Hold handles at

shoulder level. Extend arms above

head. Return arms to start position,

and repeat.



are bent at a 90 degree angle. Raise

one leg slightly off ground.






knees & lean forward,

Use neutral grip & pull

Return arms. Repeat fo

proMOTIONSetting:

Face away from machine. Grab

handle in right hand waist-high away

from body. Keep elbow slightly bent.

Maintain steady torso & bring handle in

front of body to chest height. Repeat.


knees slightly & lean fo

back straight. Using ne

raise arms until horizon

arms. Repeat for durat

Place toes on platform & tighten

glute. Push hips forward until tension

is felt. Repeat with other leg.




With side facing machine, place foot on

platform. With leg straight, bend into

squat & hold. Repeat with other leg.




toward floor.




other leg.




with other leg.




angle & hold.

Stand directly in front of proMOTION.

Grab handle with both hands & arms

straight. Turn torso to left while

raising arms. Repeat to the right.

Repeat for duration.

proMOTIONSetting: Low

Begin on step, side facing machine.

Step on platform & bend into squat.

Hold & return to step. Repeat.









Relax.Amplitude Set




& relax.

Place left foot on platform, with knee

in soft-lock position. Lift right leg

behind & grab strap halfway up with

left hand. Keep arm straight & pull

up, maintaining tension.




40 Hz

Healthier. Stronger. Feel increased power and mobility as yourreward for being dedicated to Acceleration Training. Now it istime to power up your skill level with higher frequency settingsand varied executions.

Work out for eight weeks, 23 times a week. Push yourself byincorporating all movement executions. Dont be afraid to getdynamic. Its worth it.

40 Hz 45 Sec Low

Single Leg RDL

Power Intermediate with proMOTION


24/26


Pigeon Calf

Single Leg Balance with

RotationShoulder Stabilizer Side Plank Elevated V-Sit

Power Push-Up Transverse Step Lunge Integrated Row

40 Hz 60 SecMassage

S pl it Sq uat S houl der P ress S in gl e L eg RD L



IT Band TrapQuad Hamstring

DeadliftHip Flexor with Reach Hamstring

Stand on floor & cross straps in front

of you. Pull straps & maintain tension.

Keep chest up & elbows bent.

Row

Place right glute & leg, bent at a 45

degree angle, across platform. Use

left leg for support. Lean in with

chest up. Repeat with other leg.

Stand on platform. Bend left leg.

Move right leg back so heel drops

off edge. Keeping right leg straight,

press down. Repeat with other leg.

Stand on platform. Bend left knee.

Lift right leg & reach down across

body. Bend at waist, not knee.


Begin in push-up position. Lift left

arm up & out into Y position for 2

seconds. Return hand to platform &

repeat with other arm.

With right side facing the machine,

place left forearm on floor. Stack feet

on platform. Keep body straight &

hips up. Hold.

Sit on platform, facing column. Hook

feet under handlebars & lean back

with arms reaching up. Keep chest

up & stabilize. Hold.

Lower yourself to the bottom phase

of the push-up movement, then

explode up, lifting your hands from

the platform. Bend your elbows as

you return and slowly lower. Repeat.

Start with both feet on a step, back

facing platform. Step backwards with

right leg and rotate so end position

faces forward. Drive back to start

position. Repeat; repeat on other side.

Shorten straps to wais

feet on platform, cross

Keep chest at 45 degr

with arms only.

Bend into lunge position on floor.

Shorten strap so it is eye level.

Grab strap and press to ceiling,

maintaining constant tension.

Place left foot on platform, with knee

in soft-lock position. Lift right leg

behind & grab strap halfway up with

left hand. Keep arm straight & pull

up, maintaining tension.




& relax.




Single Leg Squat

Bend into deep squat & keep chest

up. Lift right foot. Slowly pulse up

& down. Repeat for duration of

exercise; repeat with other leg.












& glutes. Hold.

Power Advanced





Sit on floor. Cross strap

& place on the muscle

Grasp straps & curl forw

back not touching mac

A minimum of three months Acceleration Trainingisrecommended for Power Advanced. This isnt about how bigyour muscles are. The machine gets its powerful results fromhaving the ability to train you at a neuromuscular level.

Meaning: work up to this. You will enjoy the results and the processif you build up. You say you are ready? Focus on strength andpower. Challenge your movement executions. Weve given you

the tools. The rest is up to you. Discover the difference.


25/26


40 Hz 60 SecMassage35 Hz 45 Sec LowCoreBalance 30 Hz 30 Sec Low

Strength

With left foot on platform, bend into

lunge with knees at 90 degrees.

Hold handles with overhand grip at

shoulders. Extend arms above head.

Return to start position & repeat.

Lunge and Shoulder Press

IT Band





Quad




& relax.

Hamstring




Sit on floor. Cross strap

& place on the muscle

Grasp straps & curl forw

back not touching mac

TrapSingle Leg Balance with

Rotation

Stand on platform & bend right knee.

Lift left leg & slowly reach down

across body. Bend at waist, not

knee. Repeat with other leg.

Shoulder Stabilizer

Begin in push-up position with hands

on platform & legs wide apart for

support. Lift right arm up & out into

Y position 2 seconds. Return right

hand to platform & repeat with left arm.

Integrated Wood Chop

Stand on platform. Grab right handle

with both hands. Keep arms straight,

squat & turn with torso to left while

raising arms. Repeat.

proMOTIONSetting: High

Sit on platform, facing column. Hook

feet under handlebars & lean back

with arms reaching upward. Focus

on keeping chest up & stabilize. Hold

for duration of exercise.

Elevated V-Sit





Deadlift

A minimum of three months Acceleration Trainingisrecommended for Power Advanced. This isnt about how bigyour muscles are. The machine gets its powerful results fromhaving the ability to train you at a neuromuscular level.

Meaning: work up to this. You will enjoy the results and the processif you build up. You say you are ready? Focus on strength andpower. Challenge your movement executions. Weve given you

the tools. The rest is up to you. Discover the difference.

Pigeon CalfHip Flexor with Reach Hamstring

Place right glute & leg, bent at a 45

degree angle, across platform. Use

left leg for support. Lean in with

chest up. Repeat with other leg.

Stand on platform. Bend left leg.

Move right leg back so heel drops

off edge. Keeping right leg straight,

press down. Repeat with other leg.








& glutes. Hold.

Power Push-Up Transverse Step Lunge

Lower yourself to the bottom phase

of the push-up movement, then

explode up, lifting your hands from

the platform. Bend your elbows as

you return and slowly lower. Repeat.

Start with both feet on a step, back

facing platform. Step backwards with

right leg and rotate so end position

faces forward. Drive back to start

position. Repeat; repeat on other side.

35 Hz 45 Sec High

Squat

Get in squat position. Use overhand

grip & position hands above shoulders.

Perform dynamic squat without

locking knees.

proMOTIONSetting: High

Incline Fly

Face away from machine on floor.

Use neutral grip & stretch arms out

horizontally. Keep elbows slightly bent

& bring palms together in front of chest.

Return arms. Repeat for duration.

Reverse Fly

Face machine & stand on floor. Bend

knees slightly & lean forward with

back straight. Using neutral grip,

raise arms until horizontal. Return

arms. Repeat for duration.

Power Advanced with proMOTION

Standing Row


knees & lean forward,

Use neutral grip & pull

Return arms. Repeat fo

proMOTIONSetting:


26/26

Power Plate North AmericaIrvine, CA USA+1 877 877 [email protected]

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