The Power Plate is the innovative, time saving and results driven way to improve your fitness and well being.

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1 Welcome to the world of Power Plate Exercise The Power Plate is the innovative, time saving and results driven way to improve your fitness and well being. It works by accelerating the body s natural response to vibration, stimulating various muscle groups up to times per second. As the platform vibrates, your muscles contract in a reflex action, giving you a full body work out, including stretch, strength, tone and massage, in as little as 30 minutes. We recommend a minute session, 2 3 times per week. When used as part of a healthy lifestyle, exercise on the Power Plate can help: Increase muscular strength and power Improve flexibility and balance Reduce cellulite and body fat Increase bone density Improve circulation Getting Started Exercise on the Power Plate can help you reach your desired goals, faster. If you are new to exercise or using the machine for the first time, we recommend starting with the lowest settings, progressively increasing the time and frequency setting as your fitness level improves. Recommended Starter Settings: 1. Stretching and Movement Preparation 2. Stability and Coordination Time Frequency Amplitude Sets Time Frequency Amplitude Sets 30secs 30 Hz Low 1 30secs 30 Hz Low 1 3. Strength and Power 4. Core and Pillar Time Frequency Amplitude Sets Time Frequency Amplitude Sets 30 45secs 30 Hz Low secs 30 Hz Low Massage and Relaxation Time Frequency Amplitude Sets 60secs 35 Hz Low High 1

2 Start Repeat Stop Increase/decrease Time Settings Frequency settings: 30 50Hz Time settings: seconds Amplitude Settings: Low/High Clients should consult a physician before beginning any exercise program, including a program involving the use of a Power Plate machine. If there are any known medical condition, or any physical limitations on the ability to exercise, it is strongly recommended that the client seeks the advice of a physician before using the Power Plate machine. If, while using the Power Plate machine, they feel dizzy, faint, short of breath, stop using the Power Plate immediately and consult a physician. You must not use the Power Plate machine if: You re pregnant You have severe osteoporosis You have a severe heart condition You have acute thrombosis You have a pacemaker You have cancer

3 Top Tips: 1. Stay hydrated! Drink plenty of water before, during and after your session 2. Never lock your joints during exercise 3. We recommend 2 3 sessions per week of minutes each 4. Incorporate additional cardiovascular and strength training elements into your Power Plate workout, both on and off the machine, to add variety to your training and to maximise your membership 5. Use Power Plate to warm up and cool down for Tennis, Squash or Badminton Quickstart your Workout 1. Stretching/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. Standing Hamstring Stretch Single Leg Time: 30 seconds and lower legs Coaching Key: Maintain neutral spine, slight bend in knees. Push hips back to reach desired tension. Kneeling Hip and Quad Stretch Time: 30 seconds leg Coaching Key: Back straight, relax shoulders. Hips forward to reach desired tension. 2. Stability and Coordination

4 Stability refers to how strong and solid your joints are when moving or performing physical tasks. Coordination is your ability to consciously 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. Single Leg Balance Time: 30 seconds Execution: Static Muscle Area Targeted: Upper and Lower Legs Coaching Key: Slightly bend standing knee. Maintain neutral spine and good posture 3. Strength and Power

5 Strength refers to the ability of your muscles to produce force and power is the ability to achieve this quickly. Strength and power training can help you to maintain function in later life, improve bone density and to cope better with the demands of daily life. Lunge Time: seconds and lower legs Coaching Key: Bend standing knee until desired tension is reached, maintain good posture. Bent over Row Time: seconds Muscle Area Targeted: Arms and Upper Back Coaching Key: Pull straps back, squeeze back muscles. Deep Squat Time: seconds and lower legs Coaching Key: Maintain neutral spine, feet wide apart. Sit back until desired tension is reached. Push Up Time: seconds Muscle Area Targeted: Chest and arms Coaching Key: Keep back straight, hands hip width apart. Bend elbows to engage chest muscles. 4. Core and Pillar

6 Core and pillar strength is the foundation for all movement. It consists of your hip, core and shoulder stability, which provide a central axis from which to move. Benefits of core and pillarttraining include: improved stability and core function, reduced risk of injury and enhanced performance. Front Plank Time: seconds Muscle Area Targeted: Abdominals and shoulders Coaching Key: Maintain alignment from neck to feet, engage abdominals Glute Bridge Time: seconds Muscle Area Targeted: Legs and Buttocks Coaching Key: Keep hips up, engage leg muscles

7 5. Massage and Relaxation The essential way to end any workout, massage and relaxation exercises can help to dissolve 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 Time: 60 seconds Frequency: 35Hz Calf Massage Time: 60 seconds Frequency: 35Hz