Power Plate Core Blast 1

Transcription

1 Power Plate Core Blast 1 1 This Acceleration Training workout incorporates a series of core strengthening exercises which target the back and abdominal muscles to help improve core stability, muscle endurance, posture and balance. At just 25 minutes, including warm up and massage, it is perfect as a group exercise class or for a one-to-one personal training session, for busy people looking for quick results. Power Plate Level: Intermediate/Advanced Modalities: Number of exercises Movement Preparation 4 Circuit 9 Massage and Relaxation 2 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 2. Standing Hamstring Stretch Back straight, relax shoulders. Hips forward to reach desired tension. Back straight, knees slightly bent. Hips back to reach desired tension. 3. Chest & Shoulder Stretch Gently push chest and shoulders towards floor to reach desired tension. 4. Back Extension with Rotation Back straight, knees wide apart. Rotate spine to left and right side.

3 2. Circuit Perform each exercise in the circuit, resting for seconds at the end of each circuit. 3 Circuit One - Rectus Abs. 1. Front Plank 2. Basic Crunch Back straight, hips raised. Back straight, shoulders relaxed. 3. V-Sit or Dynamic Back straight, shoulders relaxed. Maintain balance.

4 3. Circuit Perform each exercise in the circuit, resting for seconds at the end of each circuit. 4 Circuit Two - Back. 1. Kneeling Back Extension 2. Glute Bridge Back straight, knees wide apart. Engage back and abdominals muscles. 3. Dead Lift Feet hip width apart. Engage hamstrings, glutes and abdominals. Progression: use medicine ball. Feet hip width apart. Maintain neutral spine, chest up. Holding straps, drive up from hips.

5 4. Circuit Perform each exercise in the circuit, resting for seconds at the end of each circuit. 5 Circuit Three - Oblique Abs. 1. Side Plank 2. Plank with Hip Extension Keep body straight, hips lifted. 3. Reverse Plank Back straight, hips raised. Lift leg off the floor. Repeat for other leg. Back straight, hips raised.

6 5. 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 Back Relaxor 2. Hamstring Massage 35 or 40Hz 60 Secs or High Feet wide apart. Bend forward, relax arms and shoulders. 35 or 40Hz 60 Secs or High