Power Plate Fat Burner 1

Transcription

1 Power Plate Fat Burner 1 1 This Acceleration Training workout incorporates high speed, cardiovascular elements to help target problem areas, combat cellulite and aid weight loss. Combining dynamic exercises on the machine with active intervals off the machine, this is an intense workout which can help burn calories, build muscle tone and improve circulation. It is an ideal group exercise class format, as two clients can share one machine. Power Plate Level: Intermediate/Advanced Modalities: Number of exercises Movement Preparation 4 Circuit with Active Interval 7 Massage and Relaxation 3 Definitions: Sets/Duration: Frequency/Amplitude: 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 Execution Options: Passive: Relaxed Static: No joint angle movement General Class Guidelines Hydration Dynamic: Explosive: Movement Rapid movement 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) Remember to always stay hydrated. Drink plenty of water before, during and after exercises. Format Options: Station: Circuit: Super Set: 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

2 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 Kneeling Hip & Quad Stretch Execution: Static Back straight, relax shoulders. Push hips forward to reach desired tension. 2. Standing Hamstring Stretch Execution: Static Back straight, knees slightly bent. Push hips back to reach desired tension. 3. Squat 4. Push Up Maintain neutral spine, feet hip width apart. Back straight, hands hip width apart. Bend elbows to engage chest muscles.

3 2. Circuit with Active Interval Combining exercises on the Power Plate machine with active intervals off the machine can further accelerate results. Perform each Power Plate exercise for the recommended time, followed by a cardiovascular exercise of your choice on the gym floor. i.e. jumping jacks or step-ups. No rest between exercises. Circuit One. 1. Push Up 2. Explosive Step-Ups or Explosive 3 Back straight, hands hip width apart. Bend elbows to engage chest muscles. 3. Tricep Dip 4. Wide Stance Squat Back straight, feet hip width apart. Hips close to the machine. or High Maintain neutral spine, feet wide apart.

4 Circuit with Active Interval Combining exercises on the Power Plate machine with active intervals off the machine can further accelerate results. Perform each Power Plate exercise for the recommended time, followed by a cardiovascular exercise of your choice on the gym floor. i.e. jumping jacks or step-ups. No rest between exercises. Circuit Two. 1. Deep Squat with Shoulder Scaption Back straight, feet wide apart. Maintain tension in arms. 2. V-Sit Back straight, shoulders relaxed. Maintain balance. Engage abdominal muscles Lateral Step Ups or Explosive

5 3. Massage and Relaxation The essential way to end any workout, massage and relaxation exercises can help to dissipate 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 Hamstring Massage 2. Quad Massage 35 or or High 35 or or High 3. Calf Massage 35 or or High