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BELIEVE YOU CΑΝTΜ

1. POWER PLATE Ry 5 BELIEVE YOU USER MANUAL e MY5 MODEL We MEUS ud oz Lvl ci BELIEVE YOU CAN make a difference with your body health and life with your Power Plate my5 machine and thank you for your purchase We re excited to have you as a part of our team INTRODUCTION CORRECT USE IS ESSENTIAL FOR OPTIMAL RESULTS IMPORTANT SAFETY INSTRUCTIONS HEALTH WARNINGS SET UP AND HANDLING USE OF THE POWER PLATE MACHINE RFI WARNING USING THE POWER PLATE MY5 M MODEL OPERATING THE POWER PLATE MY5 MACHINE VARYING THE INTENSITY PERSONAL ADAPTATION TRAINING SCHEDULES HOW TO USE THE TRAINING SCHEDULES PROGRAM ADJUSTMENT AND ADAPTATION PROGRAM WEIGHT LOSS PROGRAM UPPER BODY STRENGTH PROGRAM LOWER BODY STRENGTH PROGRAM CELLULITE REDUCTION PROGRAM ANTI STRESS CONDITIONING PROGRAM STRETCHING AND FLEXIBILITY PROGRAM BONE MINERAL DENSITY PROGRAM ENDURANCE PROGRAM RECOVERY PROGRAM CIRCULATION POWER PLATE EXERCISES TECHNICAL SPECIFICATIONS MAINTENANCE TROUBLESHOOTING HELP AND SUPPORT WARRANTY j c CH OP Ol D 13 14 14 18 90 99 Op 27 28 30 32 34 37 39 42 48 48 48 50 50 2008 Power Plate All rights reserved Power Plate the Power Plate device logo 5 5 AlRdaptive 5 HP my5 my3 Acceleration Training and Believe You are registered tra
2. A02 Deep Squat PROCEDURE Sit back by flexing hips knees and ankles until desired depth is reached PHASE 1 PHASE 2 PHASE 3 Time 60 60 60 Rest 0 0 0 Frequency 35 35 35 Amplitude H H H Repetitions 1 1 1 Execution passive passive passive COACHING KEYS Slowly flex knee for more YOU SHOULD FEEL Quadriceps emphasis on lower quad upper body should be off the plate PHASE 1 PHASE 2 PHASE 3 Time 30 30 30 Rest 0 0 0 Frequency 30 30 30 Amplitude L L L Repetitions 1 1 1 Execution static static static COACHING KEYS Move slowly and with YOU SHOULD FEEL Adductors inner thigh control PHASE 1 PHASE 2 PHASE 3 Time 30 60 60 Rest 6 60 30 Frequency 35 35 35 Amplitude L H H Repetitions 1 1 Execution static static static COACHING KEYS Move slowly and with YOU SHOULD FEEL Abdominals control PHASE 2 PHASE 3 Time 60 60 Rest 60 30 Frequency 35 35 Amplitude H H Repetitions 1 2 Execution dynamic dynamic COACHING KEYS Allow for normal spinal YOU SHOULD FEEL Glutes Quads and movement under control do Hamstrings not hang on handles Before you start training we want to remind you once again of the Health Warnings and Using the Power Plate my5 Model sections in this manual Do not begin Power Plate training without first obtaining medical clearance to exercise e A04 Lunge PROCEDURE Standing with one foot on plate one
3. Execution static static COACHING KEYS Move slowly and with YOU SHOULD FEEL Abdominals control PHASE 1 PHASE 2 PHASE 3 Time 30 30 60 Rest 30 30 30 Frequency 35 35 35 Amplitude L H H Repetitions 1 1 1 Execution static dynamic dynamic COACHING KEYS Keep hips close to plate YOU SHOULD FEEL Upper and Middle Back maintain neutral neck and head alignment B05 Shoulder Stretch PROCEDURE Face away from machine hold on to one strap with arm at the side outwardly rotate shoulder and let arm extend back lean forward slightly A18 Lateral Abdominals PROCEDURE Lay on side place flexed elbow on plate stacked feet on floor push hips up A08 Push Up PROCEDURE Place hands approximately shoulder width apart bend the elbows to lower body PHASE 1 Time 30 Rest 0 Frequency 30 Amplitude L Repetitions 1 Execution passive COACHING KEYS Stand near machine and maintain balance at all times PHASE 1 Time 30 Rest 30 Frequency 35 Amplitude L Repetitions 1 Execution static COACHING KEYS Maintain stability and optimal alignment from neck to feet PHASE 1 Time 30 Rest 30 Frequency 35 Amplitude L Repetitions 1 Execution static COACHING KEYS Descend down only to a range of motion that can be controlled maintain neutral spinal alignment PHASE 2 PHASE 3 30 30 0 0 30 30 L L 1 1 passive passive YOU SHOULD FEEL Front of Shoulder PHASE 2 P
4. Rest Frequency Amplitude Repetitions Execution COACHING KEYS Use step if more comfortable POWER PHASE 1 30 0 30 L 1 passive YOU SHOULD FEEL Front of Hip and Quads PHASE 1 60 30 35 H 1 passive YOU SHOULD FEEL Shoulders and Arms PHASE 1 60 30 35 H 1 passive YOU SHOULD FEEL Adductor Inner Thigh PLATE 99 Ni ee 40 C05 Abductor Massage PROCEDURE Lay sideways on plate with knees bent and elbow resting on floor Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS and hips POWER PLATE ks Rotate body to emphasize different areas of legs PHASE 1 60 30 35 H 1 passive YOU SHOULD FEEL Abductor Outer Thigh Before you start training we want to remind you once again of the Health Warnings and Using the Power Plate my5 Model C06 Hamstring Massage PROCEDURE Place hamstrings and calves on the plate and upper body on step Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS Rotate hips to emphasize inner or outer leg PHASE 1 60 30 85 H 1 passive YOU SHOULD FEEL Hamstrings and Calves sections in this manual Do not begin Power Plate training without first obtaining medical clearance to exercise e Fa ENEE RE RES NY A 5354 deeg SSR NS N Befo
5. upper body should be off the plate C01 Calves Massage PROCEDURE Lay on your back with calves on the plate Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS PHASE 1 PHASE 2 PHASE 3 60 60 60 0 0 0 35 35 35 H H H 1 1 1 passive passive passive YOU SHOULD FEEL Cross one leg over the Calves other for deeper massage Before you start training we want to remind you once again of the Health Warnings and Using the Power Plate my5 Model sections in this manual Do not begin Power Plate training without first obtaining medical clearance to exercise e RECOVERY WARMING UP C01 Calves Massage PROCEDURE Lay on your back with calves on the plate BO6 Pectoral Stretch PROCEDURE Arm on plate with elbow bent at 90 degrees slowly lower your body to the floor until tension felt in chest muscles WORK OUT A02 Deep Squat a a PROCEDURE Sit back by flexing hips knees and ankles until desired depth is reached A08 Push Up PROCEDURE Hands approximately shoulder width apart bend the elbows to lower body Before you start training we want to remind you once again of the Health Warnings and Using the Power Plate my5 Model PHASE 1 Time 60 Rest 0 Frequency 35 Amplitude H Repetitions 1 Execution passive COACHING KEYS YOU SHOULD FEEL Cross one leg over the Calves other for deeper
6. Ez 15 16 You will see that the intensity be varied or increased by adjusting time frequency amplitude the time you rest between exercises the number of sets the way you perform the exercise and if you want by using additional accessories such as weights C06 Hamstring Massage PROCEDURE Place hamstrings and calves on machine and upper body on step B02 Quadriceps Stretch PROCEDURE Push your hips forward until first point of tension is felt in the hip Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS PHASE 1 passive Rotate hips to emphasize inner or outer leg Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS Move slowly and with control PHASE 1 30 0 30 L 1 static PHASE 2 passive C03 Quadriceps Massage PHASE 3 60 60 45 H 1 passive YOU SHOULD FEEL PROCEDURE Hamstrings and Calves PHASE 1 60 60 35 H 1 static Start in prone position with front of legs on machine PHASE 1 60 60 35 H 1 static YOU SHOULD FEEL Front of Hip and Quads PHASE 1 Time 60 Rest 0 Frequency 35 Amplitude H Repetitions 1 Execution passive COACHING KEYS Slowly flex knee for more emphasis on lower quad upper body should be off machine surface PHASE 2 60 60 30 L 1 passive PHASE 3 60 60 35 H 1 active YOU SHOULD FEEL Quadriceps For each exercise you will
7. PHASE 1 PHASE 2 PHASE 3 60 60 60 0 0 0 35 35 35 H H H 1 1 1 passive passive passive YOU SHOULD FEEL Quadriceps ad off PHASE 1 PHASE 2 PHASE 3 60 60 60 0 0 0 35 35 35 H H H 1 1 1 passive passive passive YOU SHOULD FEEL Hamstrings and Calves PHASE 3 A03 Wide Stance Squat PROCEDURE Start with feet wider than shoulder width sit back by flexing hips knees and ankles until desired depth is reached A09 Triceps Dip PROCEDURE Lift hips slightly off edge of machine hands about shoulder width apart lower slightly by bending elbows C01 Calves Massage PROCEDURE Lay on your back with calves on the plate sections in this manual Do not begin Power Plate training without first obtaining medical clearance to exercise e Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS Maintain neutral spi alignment do not hang on handles Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS Keep hips close to machine maintain n PHASE 1 PHASE 2 PHASE 3 30 60 60 30 60 30 35 35 H H i dynamic dynamic YOU SHOULD FEEL nal Glutes Quads and Hamstrings PHASE 1 PHASE 2 PHASE 3 30 60 60 30 60 30 35 35 35 L H H 1 1 2 static dynamic dynamic YOU SHOULD FEEL Triceps and Shoulders eutral neck and head alignment Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS Cross one
8. Use the machine only for the purposes described this User Manual and only with attachments or accessories that come with the machine or which Power Plate has specifically approved for use with the machine or personal injury could result SPECIFIC HEALTH WARNINGS FOR USE PROPER CLOTHING AND PADDING During exercises in which the user stands on the vibration platform the user should wear rubber soled shoes or if the user chooses to exercise in socks or bare feet the user should use one of the three contoured mats that are provided with the machine During exercises in which any part of the user s body is in contact with the vibration platform Power Plate recommends the use of at least one contoured mat PROPER POSITION AND BALANCE In order to avoid possible injury from the machine s vibrations Power Plate recommends that the user not lean back on his her heels or lock his her joints or straighten his her legs when standing upright on the machine It is important at all times to maintain balance while on the machine The user however should not hang on the machine s handles in order to maintain balance but should unless the directions for a particular exercise state otherwise keep his her knees directly above the toes Proper position and balance are especially important if the user employs weights during any exercise on the machine Power Plate strongly recommends that users not employ weights while using the machine unless
9. such as stretch and massage on the Power Plate machine don t absorb as much vibration and can therefore be performed on a more frequent basis This is why Acceleration Training exercise should be used on a regular basis starting with low intensity which means low frequency settings for short sessions The body should be gently stimulated in a way that will allow you to adjust to vibration training but will not overload your body Over time the intensity and duration can be increased in the same manner as other progressive training programs Once the body has adapted to vibration the training can be changed or intensified to keep improving performance whether this improvement is desired for sports or daily life goals POWER PLATE IMPORTANT SAFELY INSTRUCTION Before using the Power Plate machine it is essential that you read the ENTIRE User Manual including all warnings and safety instructions You should also convey all such warnings and instructions to any other person who uses this Power Plate machine Retain this User Manual for future reference HEALTH WARNINGS WARNING BEFORE BEGINNING ANY EXERCISE PROGRAM YOU SHOULD CONSULT A PHYSICIAN FOR A PHYSICAL EXAMINATION AND CLEARANCE TO ENGAGE IN THE PROGRAM OR PERSONAL INJURY COULD RESULT IF YOU HAVE ANY KNOWN MEDICAL CONDITION OR ANY PHYSICAL LIMITATION ON YOUR ABILITY TO EXERCISE POWER PLATE STRONGLY RECOMMENDS THAT YOU SEEK THE ADVICE O
10. they are being coached by an exercise professional or unless the user has extensive experience with weight training or with the Power Plate machine The following three illustrations demonstrate improper ways to stand on the machine You always need to be balanced when standing on the Power Plate machine Never hang on to the handles use them only to maintain balance POWER PLATE Don t lean on your heels too much Balance your weight predominantly on the front of your feet When training with the Power Plate machine do not lock any joints such as your knees and elbows but keep them slightly bent c PROPER HYDRATION Power Plate recommends that the user stay well hydrated by drinking at least 300 ml 16 ounces of water before during and after each exercise session d PROPER LIMITATIONS ON EXERCISE WARNING IT IS IMPERATIVE THAT THE USER PAY CAREFUL ATTENTION TO HIS HER BODY S REACTION TO EXERCISE ON THE MACHINE AND THAT THE USER NOT OVER EXERT HIMSELF HERSELF OR WORK TO EXHAUSTION OR PERSONAL INJURY COULD RESULT IF AT ANY TIME THE USER EXPERIENCES DIZZINESS FAINTNESS SHORTNESS OF BREATH OR ANY PAIN THE USER SHOULD IMMEDIATELY STOP EXERCISING AND CONSULT A PHYSICIAN BEFORE CONTINUING WITH AN EXERCISE PROGRAM OR PERSONAL INJURY COULD RESULT FCC WARNING POSSIBLE RADIO TELEVISION INTERFERENCE NOTE This equipment has been tested and found to comply with the limits for a Class B dig
11. 0 0 0 Frequency 35 35 35 Amplitude L H H PHASE 1 Time 60 Rest 0 Frequency 35 Amplitude H Repetitions 1 Execution passive COACHING KEYS Rotate hips to emphasize inner or outer leg PHASE 1 Time 30 Rest 0 Frequency 30 Amplitude L Repetitions 1 Execution passive COACHING KEYS Keep back heel on plate PHASE 1 Time 30 Rest 0 Frequency Amplitude Repetitions Execution COACHING KEYS Stabilize neck if needed maintain spinal control throughout movement PHASE 1 Time 30 Rest 0 Frequency 35 Amplitude 2 60 0 35 H 1 passive PHASE 2 30 0 30 L 1 passive PHASE 2 30 0 35 H 1 dynamic PHASE 2 30 0 35 H PHASE 3 60 0 35 H 1 passive YOU SHOULD FEEL Hamstrings and Calves PHASE 3 30 0 30 L 1 passive YOU SHOULD FEEL Calves PHASE 3 60 0 35 H 1 dynamic YOU SHOULD FEEL Front of Abdominals PHASE 3 30 0 35 H Repetitions Execution COACHING KEYS Move slowly and with control PLATE 1 static 1 static 1 static YOU SHOULD FEEL Abdominals an PROCEDURE Sit back by flexing hips knees and ankles until desired depth is reached Repetitions Execution COACHING KEYS Maintain neutral spinal alignment do not hang on handles 1 1 1 static dynamic dynamic YOU SHOULD FEEL Glutes Quads and Hamstrings Before
12. Amplitude Repetitions Execution COACHING KEYS Rotate hips to emphasize inner or outer leg PHASE 1 PHASE 2 PHASE 3 60 60 60 0 0 0 35 35 35 H H H 1 1 1 passive passive passive YOU SHOULD FEEL Hamstrings and Calves PHASE 3 A08 Push Up PROCEDURE Hands approximately shoulder width apart bend the elbows to lower body DO3 Upper Body Relaxor PROCEDURE Sit on floor facing away from plate place mat between your middle back and the plate sections in this manual Do not begin Power Plate training without first obtaining medical clearance to exercise e Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS PHASE 1 PHASE 2 30 30 30 30 35 35 L H 1 1 static dynamic PHASE 3 30 30 35 H dynamic YOU SHOULD FEEL Descend down only toa Chest Shoulders and Arms range of motion that can be controlled maintain neutral spinal alignment Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS Support head and n if needed PHASE 1 PHASE 2 60 60 0 0 35 35 L L 1 1 passive passive PHASE 3 60 0 35 L 1 passive YOU SHOULD FEEL eck Upper Back POWER NI PLATE 33 ENDURANCE WARMING UP C03 Quadriceps Massage PROCEDURE Start in prone position with front of thigh on the plate B02 Quadriceps Stretch PROCEDURE Push your hips forward until first 4 point tens
13. B02 Quadriceps Stretch PROCEDURE Push your hips forward until first point of tension is felt in the hip B04 Adductor Stretch PROCEDURE Keeping leg on the plate straight lean into opposite leg and sit back BO6 Pectoral Stretch PROCEDURE Place arm on plate with elbow bent at 90 degrees slowly lower your body to the floor until tension felt in chest muscles Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS Use range of motion that is comfortable Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS Move slowly and with control Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS Move slowly and with control Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS Maintain neutral spinal alignment PHASE 1 PHASE 2 60 0 35 L 1 passive passive YOU SHOULD FEEL Back and Hips PHASE 1 PHASE 2 30 0 30 L 1 passive passive YOU SHOULD FEEL Front of Hip and Quads PHASE 1 PHASE 2 30 0 30 L 1 passive passive YOU SHOULD FEEL Adductors inner thigh PHASE 1 PHASE 2 30 0 30 L 1 passive passive YOU SHOULD FEEL sections in this manual Do not begin Power Plate training without first obtaining medical clearance to exercise e Chest and Front of Shoulders COOLING DOWN C03 Quadriceps Massage PROCEDURE Start i
14. FEEL Front of Shoulder maintain balance at all times PHASE 1 Time 30 Rest 30 Frequency 35 Amplitude L Repetitions 1 Execution static COACHING KEYS Maintain neutral spinal YOU SHOULD FEEL Glutes Quads and alignment and control Hamstrings during descent PHASE1 Time 30 Rest 30 Frequency Amplitude Repetitions Execution COACHING KEYS Keep hips close to plate YOU SHOULD FEEL Triceps and Shoulders maintain neutral neck and head alignment POWER PLATE boa d 38 COOLING DOWN D01 Shoulder and Neck Relaxor PROCEDURE Slowly flex shoulder to comfortable range while keeping arms in place on the plate slowly move with intention of pulling hips away from hands horizontally C03 Quadriceps Massage PROCEDURE Start in prone position with front of thighs on the plate POWER lt PLATE PHASE 1 Time 60 Rest 0 Frequency 35 Amplitude L Repetitions 1 Execution passive COACHING KEYS Move slowly and with Stretch in Back and control reduce shoulder Shoulders range of motion if feeling in front of shoulder only do not let head touch the plate PHASE 1 Time 60 Rest 0 Frequency 35 Amplitude H Repetitions 1 Execution passive COACHING KEYS Slowly flex knee for more Quadriceps emphasis on lower quad upper body should be off the plate YOU SHOULD FEEL YOU SHOULD FEEL D03 Upper Body Relaxor PROCEDUR
15. find specific settings In other words you start by performing the first exercise top left according to the settings in the first phase followed by the recommended period of rest as indicated at the top of the schedule You then continue with the second exercise immediately to the right also with the settings in the same column phase Work your way through the entire program always using the settings in the phase you are currently in POWER PLATE lt After you have pertormed the complete program for 12 sessions you can continue with the settings phase 2 This phase should also be performed for at least 12 sessions If one of the phases is left open this means you do not have to perform that particular exercise that phase and you can simply continue with the next exercise PREPARATION C06 Hamstring Massage C03 Quadriceps Massage PHASE 1 PHASE 2 PHASE 3 PHASE 1 PHASE 2 PHASE 3 Time 60 Time 60 60 60 Rest Rest 0 60 60 Frequency i d Frequency 35 30 35 Amplitude m 4 i Amplitude H L H Repetitions Repetitions 1 1 1 Execution passive passive passive im Execution passive passive active PROCEDURE Hamstrings and calves on the plate and upper body on step COACHING KEYS Rotate hips to emphasize inner or outer leg YOU SHOULD FEEL Hamstrings and Calves PROCEDURE Start in prone position with front of thigh on the plate COACHING KEYS Slowly flex knee for more emphasis on lower
16. foot on floor bend at the hips knees and ankles and lower slowly until desired depth is reached A08 Push Up PROCEDURE Place hands approximately shoulder width apart bend the elbows to lower body COOLING DOWN C03 Quadriceps Massage PROCEDURE Start in prone position with front of thighs on the machine C06 Hamstring Massage PROCEDURE Place hamstrings and calves on the machine and upper body on step Before you start training we want to remind you once again of the Health Warnings and Using the Power Plate my5 Model Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS Maintain neutral spinal alignment and control during descent Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS Descend down only toa PHASE 1 PHASE 2 30 60 60 30 60 30 35 35 H H 1 2 dynamic dynamic YOU SHOULD FEEL Glutes Quads and Hamstrings PHASE 1 PHASE 2 PHASE 3 30 60 60 30 60 30 35 35 35 L H H 1 1 2 static dynamic dynamic YOU SHOULD FEEL Chest Shoulders and Arms range of motion that can be controlled maintain neutral spinal alignment Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS Slowly flex knee for more emphasis on lower qu upper body should be the plate Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS Rotate hips to emphasize inner or outer leg
17. leg over PHASE 1 PHASE 2 PHASE 3 60 60 60 0 0 0 35 35 35 H H H 1 1 1 passive passive passive YOU SHOULD FEEL the Calves other for deeper massage POWER PLATE NI 21 UPPER BODY STRENGTH WARMING UP C02 Upper Arm Massage PROCEDURE Place upper arm on the machine and hold passively BO6 Pectoral Stretch PROCEDURE Place arm on plate with elbow bent at 90 degrees slowly lower your body to the floor until tension felt in chest muscles WORK OUT A16 Lower Abdominals PROCEDURE In prone position place flexed elbows on the plate engage abs glutes and hamstrings as you extend A07 Lattisimus Dip PROCEDURE Seated on edge of plate place hands shoulder width apart and keep knees bent lift hips off plate with straight arms and press shoulders down 2 POWER LL PLATE PHASE 1 PHASE 2 PHASE 3 Time 60 60 60 Rest 0 0 0 Frequency 35 35 35 Amplitude H H H Repetitions 1 1 1 Execution passive passive passive COACHING KEYS Do not overstretch shoulder YOU SHOULD FEEL Shoulders and Arms PHASE 1 PHASE 2 PHASE 3 Time 30 30 30 Rest 0 0 0 Frequency 30 30 30 Amplitude L L L Repetitions 1 1 1 Execution passive passive passive COACHING KEYS Maintain neutral spinal YOU SHOULD FEEL Chest and Front of Shoulders alignment PHASE 1 PHASE 2 PHASE 3 Time 30 30 60 Rest 30 30 30 Frequency 35 35 Amplitude L H Repetitions 1 1
18. on floor facing away from Support head and neck Upper Back plate place mat between your if needed middle back and the plate 24 POWER PLATE Before you start training we want to remind you once again of the Health Warnings and Using the Power Plate my5 Model LEY sections in this manual Do not begin Power Plate training without first obtaining medical clearance to exercise e LOWER BODY STRENGTH WARMING UP C03 Quadriceps Massage PROCEDURE Start in prone position with front of thigh on the plate PHASE 1 PHASE 2 Time 60 60 Rest 0 0 Frequency 35 35 Amplitude H H Repetitions 1 1 Execution passive passive COACHING KEYS Slowly flex knee for more Quadriceps emphasis on lower quad YOU SHOULD FEEL C06 Hamstring Massage PHASE 3 60 0 35 H 1 passive PROCEDURE Place hamstrings and calves on the plate and upper body on step upper body should be off the plate B01 Hamstring Stretch PHASE 1 Time 30 Rest 0 Frequency 30 Amplitude L axis gt Repetitions 1 Execution passive PROCEDURE Keeping your legs straight but not locked anteriorly tilt your COACHING KEYS Maintain neutral spinal alignment pelvis and push your hips back gently WORK OUT A01 Squat PHASE 1 Time 30 Rest 30 Frequency 35 Amplitude L Repetitions 1 Execution static PROCEDURE Sit back by flexing hips kne
19. 0 30 35 H wid SAMOA ais 2 dynamic PROCEDURE Sit back by flexing hips knees and ankles until desired depth is reached A04 Lunge PHASE 3 30 30 35 H 2 dynamic PROCEDURE Standing with one foot on plate one foot on floor bend at the hips knees and ankles and lower slowly until desired depth is reached Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS PHASE 1 60 0 35 H 1 passive Rotate hips to emphasize inner or outer leg Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS Move slowly and with control Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS PHASE 1 30 0 30 L 1 passive PHASE 2 60 0 35 H 1 passive PHASE 3 60 0 35 H 1 passive YOU SHOULD FEEL Hamstrings and Calves PHASE 2 30 0 30 L 1 passive PHASE 3 30 0 30 L 1 passive YOU SHOULD FEEL Adductors inner thigh PHASE 1 30 30 Allow for normal spinal movement under control do not hang on handles Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS Maintain neutral spinal alignment and control during descent PHASE 1 30 30 35 L 1 static PHASE 2 30 30 35 H 1 dynamic PHASE 2 30 30 35 H 1 dynamic PHASE 3 30 30 35 H 2 dynamic YOU SHOULD FEEL Glutes Quads and Hamst
20. E 06 Bridge PHASE 1 PHASE 2 PHASE 3 Time 30 30 60 Rest 30 30 30 Frequency 35 35 35 Amplitude L H H Repetitions 1 1 2 Execution static dynamic dynamic COACHING KEYS Maintain neutral spinal YOU SHOULD FEEL Calves Quads and alignment do not hang Hamstrings PROCEDURE Press feet into plate while pushing the hips upward on handles C03 Quadriceps Massage PHASE 1 PHASE 2 PHASE 3 Time 60 60 60 Rest 0 0 0 Frequency 35 35 35 Amplitude H H H Repetitions 1 1 1 Execution passive passive passive COACHING KEYS YOU SHOULD FEEL Cross one leg over the Calves PROCEDURE Start in prone position with front other for deeper massage of thighs on the plate PHASE 3 PHASE 2 PHASE 3 Time 60 60 60 Rest 0 0 0 Frequency 35 35 35 Amplitude H H H Repetitions 1 1 1 Execution passive passive passive COACHING KEYS Rotate hips to emphasize YOU SHOULD FEEL Hamstrings and Calves inner or outer leg PHASE 1 PHASE 2 PHASE 3 Time 30 30 60 Rest 30 30 30 Frequency 35 35 35 Amplitude L H H Repetitions 1 1 2 Execution static dynamic dynamic COACHING KEYS Engage glutes and YOU SHOULD FEEL Glutes Hamstrings and hamstrings as prime movers Lower Back PHASE 1 PHASE 2 PHASE 3 Time 60 60 60 Rest 0 0 0 Frequency 35 35 35 Amplitude H H H Repetitions 1 1 1 Execution passive passive passive COACHING KEYS YOU SHOULD FEEL Slowly flex knee for more Quadr
21. E Sit on floor facing away from plate place mat between your middle back and the plate C01 Calves Massage PROCEDURE Lay on your back with calves on the plate PHASE 1 Time 60 Rest 0 Frequency 35 Amplitude L Repetitions 1 Execution passive COACHING KEYS Support head and neck if needed Upper Back PHASE 1 Time 60 Rest 0 Frequency 35 Amplitude H Repetitions 1 Execution passive COACHING KEYS Cross one leg over the Calves other for deeper massage Before you start training we want to remind you once again of the Health Warnings and Using the Power Plate my5 Model sections in this manual Do not begin Power Plate training without first obtaining medical clearance to exercise e YOU SHOULD FEEL YOU SHOULD FEEL CIRCULATION WARMING UP C03 Quadriceps Massage PROCEDURE Start in prone position with front of thigh on the plate B04 Adductor stretch PROCEDURE Keeping leg on the plate straight lean into opposite leg Rest Frequency Amplitude Repetitions Execution COACHING KEYS Slowly flex knee for more PHASE 1 60 0 35 L 1 passive YOU SHOULD FEEL Quadriceps emphasis on lower quad upper body should be off the plate Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS Move slowly and with control WORK OUT MASSAGE C01 Calves Massage PROCEDURE
22. F A PHYSICIAN BEFORE USING THE POWER PLATE MACHINE IN ORDER TO AVOID POSSIBLE PERSONAL INJURY IF WHILE USING THE POWER PLATE MACHINE YOU EXPERIENCE ANY DIZZINESS FAINTNESS SHORTNESS OF BREATH OR PAIN YOU MUST STOP USING THE MACHINE IMMEDIATELY AND CONSULT A PHYSICIAN FAILURE TO DO SO COULD RESULT IN PERSONAL INJURY THE POWER PLATE MACHINE IS NOT A MEDICAL DEVICE AND IS NOT DESIGNED FOR THERAPEUTIC PURPOSES The remainder of this Important Safety Instructions section includes directions for the proper set up and use of the Power Plate machine Please follow all directions instructions and warnings carefully in order to ensure your personal safety and that of those around you when using the Power Plate machine SET UP AND HANDLING DANGER TO REDUCE THE RISK OF ELECTRICAL SHOCK ALWAYS UNPLUG THE POWER PLATE MACHINE BEFORE CLEANING OR SERVICING IT WARNING TO REDUCE THE RISK OF ELECTRICAL SHOCK FIRE BURNS OR OTHER INJURY ALWAYS PLUG THE POWER PLATE MACHINE INTO A PROPERLY GROUNDED ELECTRICAL OUTLET WARNING TO ENSURE SAFE USE OF THE POWER PLATE MACHINE IT MUST BE REGULARLY EXAMINED FOR DAMAGE AND WEAR THE MACHINE HOWEVER CONTAINS NO USER SERVICEABLE PARTS THUS WITH THE EXCEPTION OF THE MAINTENANCE TASKS DESCRIBED LATER IN THIS MANUAL THE OWNER USER SHOULD ALWAYS RETAIN AN AUTHORIZED POWER PLATE SERVICE PROFESSIONAL TO PERFORM MAINTENANCE AND OR SERVICE ON THE MACHINE machine should be set u
23. HASE 3 30 60 30 30 35 35 H H 1 1 dynamic dynamic YOU SHOULD FEEL Side Abdominals Hips and Shoulders PHASE 2 PHASE 3 30 60 30 30 35 35 H H 1 1 dynamic dynamic YOU SHOULD FEEL Chest Shoulders and Arms Before you start training we want to remind you once again of the Health Warnings and Using the Power Plate my5 Model sections in this manual Do not begin Power Plate training without first obtaining medical clearance to exercise e A09 Triceps Dip PROCEDURE Lift hips slightly off edge of plate hands about shoulder width apart lower slightly by bending elbows A10 Bicep Curl PROCEDURE Activate the biceps and forearms with the intention to curl the straps up A13 Front Raise PROCEDURE Hold straps with straight arms and flex shoulders to desired range actively pull on straps to increase tension COOLING DOWN 02 Arm Massage PROCEDURE Place upper arm on the plate and hold passively Before you start training we want to remind you once again of the Health Warnings and Using the Power Plate my5 Model PHASE 1 PHASE 2 PHASE 3 Time 30 30 60 Rest 30 30 30 Frequency 35 35 Amplitude H H Repetitions 1 1 Execution dynamic dynamic COACHING KEYS Keep Hhps close to plate YOU SHOULD FEEL Triceps and Shoulders maintain neutral neck and head alignment PHASE 1 PHASE 2 PHASE 3 Time 30 30 60 Rest 30 30 30 Freq
24. Lay on your back with calves on the plate C03 Quadriceps Massage PROCEDURE Start in prone position with front of thigh on the plate Before you start training we want to remind you once again of the Health Warnings and Using the Power Plate my5 Model Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS PHASE 1 30 0 30 L 1 passive YOU SHOULD FEEL Adductors inner thigh PHASE 1 60 30 35 H 1 passive YOU SHOULD FEEL Cross one leg over the Calves other for deeper massage Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS Slowly flex knee for more PHASE 1 60 30 35 H 1 passive YOU SHOULD FEEL Quadriceps emphasis on lower quad upper body should be off the plate B02 Quadriceps Stretch PROCEDURE Push your hips forward until first point of tension is felt in the hip C02 Upper Arm Massage PROCEDURE Place upper arm on the plate and hold passively C04 Adductor Massage PROCEDURE Place inner thigh on plate with opposite leg resting on the floor sections in this manual Do not begin Power Plate training without first obtaining medical clearance to exercise Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS Move slowly and with control Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS Do not overstretch shoulder Time
25. POWER PLATE MACHINE YOU FEEL DIZZY FAINT SHORT OF BREATH OR ANY PAIN STOP USING THE POWER PLATE MACHINE IMMEDIATELY AND CONSULT A PHYSICIAN AA CO c NS SS c I N71 POWER PLATE ND OPERATING THE POWER PLATE MY5 MACHINE Once you become familiar with the basic operation of the Power Plate machine you can begin your training The Power Plate machine is very easy to operate as you can tell from a brief review of the primary buttons on the face plate 151 Row Main Controls e Start Stop button Repeat button 2nd Row Start Stop Repeat Pre set buttons for Strength Stretch 9 e o Massage and Relax Row 30 60 Sec e Time button for 30 or 60 seconds Low High button for intensity amplitude 4th Row Incremental adjustment for the frequency between 30 and 40 Hertz in 1 Hertz increments e decrease Hertz Time e increase Hertz Time Power Plate my5 Model 5th Row e Hertz Pre set options of 30 35 or 40 Hertz POWER PLATE RE 10 USING THE REMOTE CONTROL In order to make your Power Plate machine more user friendly we have included a state of the art remote control The remote is designed to make your workout more streamlined and interruption free Your remote control 15 equipped with a standard 11 Amp 6V battery which may
26. ROFESSIONAL ELECTRICIAN TO CONDUCT ANY EXAMINATION AND MAKE ANY NECESSARY REPAIRS OTHERWISE SERIOUS PERSONAL INJURY OR PROPERTY DAMAGE COULD RESULT 49 50 If you have any questions please visit our website www powerplate com Select your country for local contact details In the USA call toll free 877 87 PLATE In the UK call 44 0 20 7586 7200 WARRANTY PRODUCT REGISTRATION To register your Power Plate machine complete a warranty registration where applicable please visit us online at www powerplate com Copies of this manual and any other paperwork may be obtained by contacting Power Plate through the Contact Us page online or by writing to Power Plate POWER PLATE INTERNATIONAL LTD 9A UTOPIA VILLAGE 7 CHALCOT ROAD LONDON NW1 8LH UNITED KINGDOM POWER PLATE ks POWER PLATE 51 POWER PLATE BELIEVE YOU CAN CONTACT POWER PLATE INTERNATIONAL LTD 9A UTOPIA VILLAGE 7 CHALCOT ROAD LONDON NW1 8LH UNITED KINGDOM 44 207 586 7200 Fl 44 207 483 7660 INFO POWERPLATE CO UK POWER PLATE NORTH AMERICA INC 400 SKOKIE BOULEVARD SUITE 105 NORTHBROOK ILLINOIS USA 60062 1 847 509 6000 Fl 1 847 509 6004 INFO POWERPLATE COM 877 87 PLATE WWW POWERPLATE COM Copyright 2008 Power Plate All Rights Reserved Rev 3 08 GMS NEN
27. ack by flexing hips knees and ankles until desired depth is reached 39 POWER C Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS PHASE 1 30 0 30 L 1 passive Maintain neutral spinal alignment Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS Move slowly and with control Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS PHASE 1 30 0 30 L 1 passive PHASE 2 30 0 30 L 1 passive YOU SHOULD FEEL Chest and Front of Shoulders PHASE 2 30 0 30 L 1 passive C06 Hamstring Massage PHASE 3 30 0 30 L 1 passive PROCEDURE Place hamstrings and calves on the plate and upper body on step B04 Adductor Stretch PHASE 3 30 0 30 L 1 passive YOU SHOULD FEEL Front of Hip and Quads PROCEDURE Keeping leg on the plate PHASE 1 30 30 Maintain neutral spinal alignment do not hang on handles Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS PHASE 1 30 30 35 L 1 static Maintain neutral spinal alignment do not hang on handles PLATE PHASE 2 30 30 35 H 1 dynamic YOU SHOULD FEEL Glutes Quads and Hamstrings PHASE 2 30 30 35 H 1 dynamic YOU SHOULD FEEL Glutes Quads and Hamstrings straight lean into opposite leg and sit back A02 Deep Squat PHASE 3 3
28. ate D04 Back Relaxor PROCEDURE Place mat on the plate feet on the floor knees bent slowly exhale and bend forward allowing your back to round POWER C PLATE PHASE 1 PHASE 2 Time 60 60 Rest 0 0 Frequency 35 35 Amplitude H H Repetitions 1 1 Execution passive passive COACHING KEYS YOU SHOULD FEEL Cross one leg over the Calves other for deeper massage PHASE 1 PHASE 2 Time 30 30 Rest 0 0 Frequency 30 30 Amplitude L L Repetitions 1 1 Execution passive passive COACHING KEYS Stand near plate and YOU SHOULD FEEL Front of Shoulder maintain balance at all times PHASE 1 PHASE 2 Time 60 60 Rest 0 0 Frequency 35 35 Amplitude L E Repetitions 1 2 Execution passive passive COACHING KEYS Adjust position to get YOU SHOULD FEEL Lower Back desired contact point PHASE 1 PHASE 2 Time 60 60 Rest 0 0 Frequency 35 35 Amplitude E L Repetitions 1 2 Execution passive passive COACHING KEYS Use range of motion that is YOU SHOULD FEEL Back and Hips comfortable C06 Hamstring Massage PROCEDURE Place hamstrings and calves on the plate and upper body on step D01 Shoulder and Neck Relaxor PROCEDURE Slowly flex shoulder to comfortable range while keeping arms in place on the plate slowly move with intention of pulling hips away from hands horizontally 03 Body Relaxor PROCEDURE Sit on floor facing away from plate place ma
29. be replaced as needed Pre set options Each button on the remote control represents a pre set workout which matches the control panel on your machine Stretch Strength Massage Relax UU HU Push one of the pre set buttons once and the machine will start at the desired setting Push the same button again and the machine will turn off Changing your workout If for example you are in the middle of a Strength exercise and you push the Massage button your Power Plate machine will stop and re start according to the new setting POWER PLATE ks VARYING THE INTENSITY The correct step by step build up of intensity is extremely important for your training to be carried out both efficiently and responsibly For the Power Plate my5 model there are several variables that can be used to vary the intensity Length of time for each exercise e Rest time between exercises Number of exercises Frequency amount of vibrations per second measured in Hertz e Amplitude distance the plate moves vertically per vibration e Sessions per week between 2 and 3 is optimal Muscle tension how tightly contracted the muscle is by changing the angle of the Joint or for example performing the exercise on one leg only Complexity of movement or additional movement i e active or dynamic movement versus only holding an exercise position e Additional weight or extra load i e using a weight vest or dumbb
30. cal clearance to exercise PHASE 1 PHASE 2 PHASE 3 Time 30 30 60 Rest 30 30 30 Frequency 35 Amplitude H Repetitions 1 Execution static COACHING KEYS Maintain neutral spinal YOU SHOULD FEEL Mid Upper Back and Arms alignment avoid excessive arm elevation PHASE 1 PHASE 2 PHASE 3 Time 30 30 60 Rest 30 30 30 Frequency 35 35 35 Amplitude L H H Repetitions 1 1 1 Execution static static static COACHING KEYS Descend down only toa YOU SHOULD FEEL Shoulders and Arms range of motion that can be controlled maintain neutral spinal alignment PHASE 1 PHASE 2 PHASE 3 Time 30 30 60 Rest 30 30 30 Frequency 35 Amplitude H Repetitions 1 Execution static COACHING KEYS Adjust straps or body YOU SHOULD FEEL Shoulders and Arms position to alter range of motion maintain neutral spinal alignment PHASE 1 PHASE 2 PHASE 3 Time 60 60 60 Rest 0 0 0 Frequency 35 35 35 Amplitude L L L Repetitions 1 1 1 Execution passive passive passive COACHING KEYS Move slowly and with YOU SHOULD FEEL Stretch in Back and control reduce shoulder Shoulders range of motion if feeling in front of shoulder only do not let head touch the plate POWER PLATE NI 23 D03 Upper Body Relaxor PHASE 1 PHASE 2 PHASE 3 Time 60 60 60 Rest 0 0 0 Frequency Amplitude Repetitions Execution passive passive passive PROCEDURE COACHING KEYS YOU SHOULD FEEL Sit
31. ce to exercise e PHASE 1 PHASE 2 PHASE 3 Time 60 60 60 Rest 0 0 0 Frequency 35 35 35 Amplitude H H H Repetitions 1 1 1 Execution passive passive passive COACHING KEYS Rotate hips to emphasize YOU SHOULD FEEL Hamstrings and Calves inner or outer leg PHASE 1 PHASE 2 PHASE 3 Time 30 30 30 Rest 0 0 0 Frequency 30 30 30 Amplitude L Repetitions 1 1 1 Execution passive passive passive COACHING KEYS Move slowly and with YOU SHOULD FEEL Front of Hip and Quads control PHASE 1 PHASE 2 PHASE 3 Time 30 30 60 Rest 30 30 30 Frequency 35 35 35 Amplitude L H H Repetitions 1 1 3 Execution static dynamic dynamic COACHING KEYS Maintain neutral spinal YOU SHOULD FEEL Glutes Quads and alignment and control Hamstrings during descent PHASE 1 PHASE 2 PHASE 3 Time 30 30 60 Rest 30 30 30 Frequency 35 35 Amplitude H H Repetitions 1 2 Execution dynamic dynamic COACHING KEYS Maintain neutral spinal YOU SHOULD FEEL Glutes Quads and alignment do not hang Hamstrings on handles POWER PLATE bail d 25 A05 Calves PROCEDURE Stand on toes with slight bend at the hips and knees COOLING DOWN C01 Calves Massage PROCEDURE Lay on your back with calves on the plate C06 Hamstring Massage PROCEDURE Place hamstrings and calves on the plate and upper body on step 20 POWER ILL PLAT
32. d at the hips knees and ankles and lower slowly until desired depth is reached COACHING KEYS Maintain neutral spinal alignment and control during descent YOU SHOULD FEEL Glutes Quads and Hamstrings PROCEDURE Press feet into plate while pushing the hips upward COACHING KEYS Engage glutes and hamstrings as primary muscles YOU SHOULD FEEL Glutes Hamstrings and Lower Back Before you start training we want to remind you once again of the Health Warnings and Using the Power Plate my5 Model sections in this manual Do not begin Power Plate training without first obtaining medical clearance to exercise e A07 Lattisimus Dip 09 Dip A11 Bent Over Pull Before you start training we want to remind you once again of the Health Warnings and Using the Power Plate my5 Model 08 Up PROCEDURE Seated on edge of plate hands about shoulder width apart keep knees bent lift hips off plate with straight arms press shoulders down COACHING KEYS Keep hips close to plate maintain neutral neck and head alignment YOU SHOULD FEEL Upper and Middle Back A10 Bicep Curl PROCEDURE Lift hips slightly off edge of plate hands about shoulder width apart lowerer slightly by bending elbows COACHING KEYS Keep hips close to plate maintain neutral neck and head alignment YOU SHOULD FEEL Triceps and Shoulders A12 Shou
33. d sit back COACHING KEYS Move slowly and with control YOU SHOULD FEEL Adductors inner thigh PROCEDURE Arm on plate with elbow bent at 90 degrees slowly lower your body to the floor until tension felt in chest muscles COACHING KEYS Maintain neutral spinal alignment YOU SHOULD FEEL Chest and Front of Shoulders POWER PLATE LL 45 MASSAGE C01 Calves Massage C03 Quadriceps Massage C05 Abductor Massage 4 PLATE lt 02 Arm Massage PROCEDURE Lay on your back with calves on the plate COACHING KEYS Cross one leg over the other for deeper massage YOU SHOULD FEEL Calves C04 Adductor Massage PROCEDURE Start in prone position with front of thigh on the plate COACHING KEYS Slowly flex knee for more emphasis on lower quad upper body should be off the plate YOU SHOULD FEEL Quadriceps C06 Hamstring Massage PROCEDURE Lay sideways on plate with knees bent elbow resting on floor COACHING KEYS Rotate body to emphasize different areas of legs and hips YOU SHOULD FEEL Abductor Outer Thigh PROCEDURE Place upper arm on the plate and hold passively COACHING KEYS Do not overstretch shoulder YOU SHOULD FEEL Shoulders and Arms PROCEDURE Place inner thigh on plate with opposite leg resting on the floor COACHING KEYS Use step if more comfortable YOU SHOULD FEEL A
34. dductor Inner Thigh PROCEDURE Place hamstrings and calves on the plate and upper body on step COACHING KEYS Rotate hips to emphasize inner or outer leg YOU SHOULD FEEL Hamstrings and Calves Before you start training we want to remind you once again of the Health Warnings and Using the Power Plate my5 Model sections in this manual Do not begin Power Plate training without first obtaining medical clearance to exercise e RELAXATION D01 Shoulder and Neck Relaxor D03 Upper Body Relaxor DO2 Lower Back Relaxor PROCEDURE Slowly flex shoulder to comfortable range while keeping arms in place on the plate slowly move with intention of pulling hips away from hands horizontally COACHING KEYS Move slowly and with control reduce shoulder range of motion if feeling in front of shoulder only do not let head touch the plate YOU SHOULD FEEL Stretch in Back and Shoulders D04 Back Relaxor PROCEDURE Sit on floor facing away from plate place mat between your middle back and the plate COACHING KEYS Support head and neck if needed YOU SHOULD FEEL Upper Back Before you start training we want to remind you once again of the Health Warnings and Using the Power Plate my5 Model sections in this manual Do not begin Power Plate training without first obtaining medical clearance to exercise e PROCEDURE Place pad or mat between your back and t
35. del sections in this manual Do not begin Power Plate training without first obtaining medical clearance to exercise e STRECH B01 Hamstring Stretch B03 Calf Stretch B05 Shoulder Stretch PROCEDURE Keeping your legs straight but not locked anteriorly tilt your pelvis and push your hips back gently COACHING KEYS Maintain neutral spinal alignment YOU SHOULD FEEL Glutes Hamstrings and Calves PROCEDURE Lunge forward slightly keep the back leg straight while pushing the heel into the plate COACHING KEYS Keep back heel on plate YOU SHOULD FEEL Calves PROCEDURE Face away from plate hold on to one strap with arm at the side outwardly rotate shoulder and let arm extend back lean forward slightly COACHING KEYS Stand near plate and maintain balance at all times YOU SHOULD FEEL Front of Shoulder B02 Quadriceps Stretch B04 Adductor Stretch 06 Stretch Before you start training we want to remind you once again of the Health Warnings and Using the Power Plate my5 Model sections in this manual Do not begin Power Plate training without first obtaining medical clearance to exercise e PROCEDURE Push your hips forward until first point of tension is felt in the hip COACHING KEYS Move slowly and with control YOU SHOULD FEEL Front of Hip and Quads PROCEDURE Keeping leg on the plate straight lean into opposite leg an
36. demarks and or trademarks of Power Plate International Ltd Power Plate North America Inc and or their affiliates All other trademarks are the property of their respective owners Power Plate machines are protected under patents and design rights in numerous countries around the world Power Plate retains all rights including copyright trademark and all other intel lectual property rights in relation to all information provided in this manual You may not copy publish or distribute any of the information contained in this manual or in any other documents published by Power Plate without the prior written consent of Power Plate PLATE UNTER TCTION Power Plate machines use the principles of Acceleration Training to stimulate the body s natural response to vibration Power Plate machines create vibrations that cause instability throughout the body As these vibrations transmit waves of energy a variety of muscles subconsciously contract to stabilize the body This rapid cycle of muscle contraction and release is what makes training with Power Plate equipment so effective Acceleration Training was discovered in the former Soviet Union where it was found to effectively combat the negative effects of the zero gravity environment in space Cosmonauts were faced with considerable loss of muscle strength and bone density from their time space and Acceleration Training exercise apparently helped reverse these effec
37. dynamic dynamic COACHING KEYS Maintain neutral spinal YOU SHOULD FEEL Glutes Quads and alignment do not hang Hamstrings on handles PHASE 2 PHASE 3 Time 30 60 Rest 0 0 Frequency Amplitude Repetitions Execution COACHING KEYS Adjust straps or body YOU SHOULD FEEL Shoulders and Core position to alter range of motion maintain neutral spinal alignment Before you start training we want to remind you once again of the Health Warnings and Using the Power Plate my5 Model POWER PLATE 35 sections in this manual Do not begin Power Plate training without first obtaining medical clearance to exercise e 36 COOLING DOWN D02 Lower Back Relaxor PROCEDURE Place pad or mat between your back and the plate flatten your lower back against the plate C03 Quadriceps Massage PROCEDURE Start in prone position with front of thigh on the plate POWER C PLATE PHASE 1 PHASE 2 PHASE 3 Time 60 60 60 Rest 0 0 0 Frequency 35 35 35 Amplitude L Repetitions 1 1 1 Execution passive passive passive COACHING KEYS Adjust position to get YOU SHOULD FEEL Lower Back desired contact point PHASE 1 PHASE 2 PHASE 3 Time 60 60 60 Rest 0 0 0 Frequency 35 35 35 Amplitude H H H Repetitions 1 1 1 Execution passive passive passive COACHING KEYS Slowly flex knee for more YOU SHOULD FEEL Quadriceps emphasis on lower quad
38. e B02 Quadriceps Stretch PHASE 1 Time 30 Rest 0 Frequency 30 Amplitude L Repetitions 1 Execution static PROCEDURE COACHING KEYS YOU SHOULD FEEL Push your hips forward until first Move slowly and with Front of Hip and Quads point of tension is felt in the hip control e WORK OUT A05 Calves A01 Squat PHASE 1 PHASE 1 Time 30 Time 30 Rest 30 Rest 30 Frequency 30 Frequency 30 Amplitude L Amplitude E EH Repetitions 1 Repetitions 1 Execution static Execution static PROCEDURE COACHING KEYS YOU SHOULD FEEL PROCEDURE COACHING KEYS YOU SHOULD FEEL Stand on toes with slight bend at Maintain neutral spinal Calves Quads and Sit back by flexing hips knees Maintain neutral spinal Glutes Quads and the hips and knees alignment do not hang Hamstrings and ankles until desired depth alignment do not hang Hamstrings on handles is reached on handles 08 up PHASE 1 Time 30 Rest 30 Frequency 30 Amplitude L Repetitions 1 Execution static PROCEDURE COACHING KEYS YOU SHOULD FEEL Place hands approximately Descend down only to a Chest Shoulders and Arms shoulder width apart bend the range of motion that can be elbows to lower body controlled maintain neutral spinal alignment MN 18 POWER PLATE Before you start training we want to remind you once again of the Health Warnings and Using the Power Plate my5 Model 2 sections in th
39. e of motion that can be controlled maintain neutral Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS PHASE 1 30 0 35 L 1 static Keep hips close to plate maintain neutral neck and head alignment Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS Maintain neutral spinal alignment and control during descent PHASE 1 30 0 35 L 1 static PHASE 1 Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS Maintain stability and optimal alignment from neck to feet 30 0 PHASE 2 30 0 35 H 1 dynamic PHASE 2 30 0 35 H 1 dynamic PHASE 2 30 0 3 60 0 35 H 1 dynamic YOU SHOULD FEEL Triceps and Shoulders PHASE 3 60 0 35 H 1 dynamic YOU SHOULD FEEL Glutes Quads and Hamstrings PHASE 3 60 0 35 H 1 dynamic YOU SHOULD FEEL Lateral Abdominals Hips and Shoulders A03 Wide Stance Squat eet 2 PROCEDURE Start with feet wider than shoulder width sit back by flexing hips knees and ankles until desired depth is reached A13 Front Raise PROCEDURE Hold straps with straight arms and flex shoulders to desired range actively pull on straps to increase tension spinal alignment PHASE 1 PHASE 2 PHASE 3 Time 30 30 60 Rest 0 0 0 Frequency 35 35 35 Amplitude L H H Repetitions 1 1 1 Execution static
40. ed several specialized training schedules from which you can choose the one that best suits your personal training goals with everything from enhanced muscle power strength to losing weight or increasing flexibility Every schedule in this book consists of different sections a warm up phase preparation a workout phase and finally a cool down phase recovery These programs especially for beginners should be followed in order and as instructed on the page On each page you will find the different exercises included in your training schedule Each exercise has a name and a number corresponding to the names and numbers on the training poster and the exercise chapter in this manual You will also find a picture of the proper way to perform the exercise A01 Squat PHASE 1 PHASE 2 PHASE 3 Time 30 Rest Frequency Amplitude Repetitions Execution static active active PROCEDURE COACHING KEYS YOU SHOULD FEEL Sit back by flexing hips knees Maintain neutral spinal Glutes Quads and and ankles until desired depth alignment do not hang Hamstrings is reached on handles POWER PLATE C Under the heading Procedure you will find a short description of how you should perform the exercise Next to this under Coaching Keys we have provided you with an indication of the things to which you should pay special attention while performing that particular exercise Finally under the heading Yo
41. ees and ankles until desired depth is reached ITN POWER PLATE PHASE 1 PHASE 2 Time 60 60 Rest 0 0 Frequency 35 35 Amplitude H H Repetitions 1 1 Execution passive passive COACHING KEYS Rotate hips to emphasize inner or outer leg PHASE 1 PHASE 2 Time 30 30 Rest 0 0 Frequency 30 30 Amplitude L L Repetitions 1 1 Execution static static COACHING KEYS Move slowly and with control PHASE 1 PHASE 2 Time 30 60 Rest 60 60 Frequency 35 35 Amplitude L H Repetitions 1 1 Execution static static COACHING KEYS Engage glutes and hamstrings as primary Lower Back muscles PHASE 1 Time 30 Rest 30 Frequency 35 Amplitude L Repetitions 1 Execution static COACHING KEYS Maintain neutral spinal alignment do not hang on handles Hamstrings YOU SHOULD FEEL Hamstrings and Calves YOU SHOULD FEEL Front of Hip and Quads YOU SHOULD FEEL Glutes Hamstrings and YOU SHOULD FEEL Glutes Quads and C03 Quadriceps Massage PHASE 3 60 0 35 H 1 passive PROCEDURE Start in prone position with front of thighs on the machine B04 Adductor Stretch PHASE 3 30 0 30 L 1 static PROCEDURE Keeping leg on the machine straight lean into opposite leg and sit back A16 Lower Abdominals PHASE 3 60 30 35 H 2 dynamic PROCEDURE In prone position place flexed elbows on the plate engage abs glutes and hamstrings as you extend
42. ells The exact way of using the variables is complex and depends on the individual and training goals of the person involved Other factors that should be taken into account are injuries limitations specific demands and or any other circumstances influencing the body and mind In general the following progression steps can be taken Exercise time number of exercises and rest time These settings depend completely on your training goals If you are new to Acceleration Training sessions we recommend performing only a few exercises and resting for the same amount of time as is spent actively using the Power Plate machine After a while more exercises can be added When trying to accomplish weight loss cardiovascular or endurance improvements rest time can be reduced exercise time can be extended and the number of exercises can be increased to add to the total volume of training For recovery flexibility and preparation it is better to perform specific exercises and keep the total volume low with enough rest between exercises For strength power and speed the intensity i e Hertz settings per exercise can be increased but the total volume should be kept low Example If you are training for endurance or weight loss goals you should progressively extend the duration of training to multiple sets of 60 seconds each and cut the rest period to 30 seconds or less between subsequent sets If your goal is to achieve maximum st
43. es and ankles until desired depth is reached COACHING KEYS Maintain neutral spinal alignment do not hang on handles A02 Deep Squat PHASE 1 Time 30 Rest 30 Frequency Amplitude Repetitions Execution PROCEDURE COACHING KEYS Allow for normal spinal Sit back by flexing hips knees and ankles until desired depth is reached movement under control do not hang on handles B02 Quadriceps Stretch PHASE 2 PHASE 3 30 30 0 0 30 30 L L 1 1 passive passive YOU SHOULD FEEL Glutes Hamstrings and PROCEDURE Push your hips forward until first Calves point of tension is felt in the hip A04 Lunge PHASE 2 PHASE 3 30 60 30 30 35 35 H H 1 2 dynamic dynamic YOU SHOULD FEEL Glutes Quads and Hamstrings PROCEDURE Standing with one foot on plate one foot on floor bend at the hips knees and ankles and lower slowly until desired depth is reached A03 Wide Stance Squat PHASE 2 PHASE 3 30 60 0 0 35 35 H H Been E E 1 2 dynamic dynamic YOU SHOULD FEEL Glutes Quads and Hamstrings PROCEDURE Start with feet wider than shoulder width sit back by flexing hips knees and ankles until desired depth is reached Before you start training we want to remind you once again of the Health Warnings and Using the Power Plate my5 Model sections in this manual Do not begin Power Plate training without first obtaining medical clearan
44. he plate flatten your lower back against the plate COACHING KEYS Adjust position to get desired contact point YOU SHOULD FEEL Lower Back PROCEDURE Place mat on the plate feet on the floor knees bent slowly exhale and bend forward allowing your back to round COACHING KEYS Use range of motion that is comfortable YOU SHOULD FEEL Back and Hips POWER PLATE NI 47 48 TECHNICAL SPECIFICATION Dimensions 68 centimeters x 90 centimeters x 150 centimeters Surface Plate Dimensions 69 centimeters x 59 centimeters Weight o Power Supply O Power Supply 90 260 VAC 50 60 Hertz Universal Voltage Certifications CE and EMC TUV certified RoHS WEEE compliant IFI accredited CER DO MAINTENANCE WARNING THE MACHINE CONTAINS NO USER SERVICEABLE PARTS PLEASE CONTACT AN AUTHORIZED POWER PLATE SERVICE PROFESSIONAL FOR ANY MAINTENANCE OR TROUBLESHOOTING NOT OTHERWISE DESCRIBED BELOW OR PERSONAL INJURY OR DAMAGE TO THE MACHINE COULD RESULT CAUTION Any changes modifications or unauthorized maintenance performed to or on the machine could void the product warranty e Always unplug the machine and let stand for at least one minute before performing any maintenance e Clean the machine only with a moist cloth Do not use sharp objects bristles scrubs or acid based detergents because this will damage the lacquer finish e Do not spray an
45. iceps emphasis on lower quad upper body should be off the plate Before you start training we want to remind you once again of the Health Warnings and Using the Power Plate my5 Model sections in this manual Do not begin Power Plate training without first obtaining medical clearance to exercise e CELLULITE REDUCTION C01 Calves Massage PROCEDURE Lay on your back with calves on the plate C04 Adductor Massage PROCEDURE Place inner thigh on plate with opposite leg resting on the floor C06 Hamstring Massage PROCEDURE Place hamstrings and calves on the plate and upper body on step Before you start training we want to remind you once again of the Health Warnings and Using the Power Plate my5 Model Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS PHASE 1 PHASE 2 60 60 60 0 0 0 35 35 40 L H H 1 1 2 passive passive passive YOU SHOULD FEEL Cross one leg over the Calves other for deeper massage Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS Use step if more comfortable Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS Rotate hips to emphasize inner or outer leg PHASE 1 PHASE 2 60 60 60 0 0 0 35 35 40 L H H 1 1 2 passive passive passive YOU SHOULD FEEL Adductor Inner Thigh PHASE 1 PHASE 2 60 60 60 0 0 0 35 35 40 L H H 1 1 2 passive pas
46. ion is felt in the hip e WORK OUT A06 Pelvic Bridge PROCEDURE Press feet into plate while pushing the hips upward A16 Lower Abdominals PROCEDURE In prone position place flexed elbows on the plate engage abs glutes and hamstrings as you extend 34 POWER C C06 Hamstring Massage PHASE 1 PHASE 2 PHASE 3 Time 60 60 60 Rest 0 0 0 Frequency 35 35 35 Amplitude H H H Repetitions 1 1 1 Execution passive passive passive COACHING KEYS Slowly flex knee for more YOU SHOULD FEEL Quadriceps PROCEDURE Place hamstrings and calves on emphasis on lower quad upper body should be off the plate the plate and upper body on step B03 Calf Stretch PHASE 1 PHASE 2 PHASE 3 Time 30 30 30 Rest 0 0 0 Frequency 30 30 30 Amplitude L E L Repetitions 1 1 1 Execution passive passive passive COACHING KEYS Move slowly and with YOU SHOULD FEEL Front of Hip and Quads PROCEDURE Lunge forward slightly keep the control back leg straight while pushing the heel into the plate A15 Abdominal Crunch PHASE 1 PHASE 2 PHASE 3 Time 30 30 60 Rest 0 0 0 Frequency 35 35 Amplitude H H Repetitions 1 1 Execution dynamic dynamic COACHING KEYS Engage glutes and YOU SHOULD FEEL Glutes Hamstrings and PROCEDURE Engage your abdominals as you hamstrings as primary Lower Back flex your spine muscles A01 Squat PHASE 1 PHASE 2 PHASE 3 Time 30 30 60 Rest
47. is manual not begin Power Plate training without first obtaining medical clearance to exercise e mm COOLING DOWN C03 Quadriceps Massage PROCEDURE Start in prone position with front of thighs on the machine Before you start training we want to remind you once again of the Health Warnings and Using the Power Plate my5 Model PHASE 1 Time 60 Rest 0 Frequency 35 Amplitude H Repetitions 1 Execution passive COACHING KEYS YOU SHOULD FEEL Slowly flex knee for more Quadriceps emphasis on lower quad upper body should be off the machine C01 Calves Massage PROCEDURE Lay on your back with calves on the plate sections in this manual Do not begin Power Plate training without first obtaining medical clearance to exercise e Time Rest Frequency Amplitude Repetitions Execution PHASE 1 60 0 35 H 1 passive COACHING KEYS YOU SHOULD FEEL Cross one leg over the Calves other for deeper massage ZN POWER PLATE b d 19 WEIGHT LOSS WARMING UP C06 Hamstring Massage PROCEDURE Place hamstrings and calves on the machine and upper body on step B02 Ouadriceps Stretch PROCEDURE Push your hips forward until first point of tension is felt in the hip WORK OUT A06 Pelvic Bridge PROCEDURE Press feet into machine while pushing the hips upward A01 Squat a PROCEDURE Sit back by flexing hips kn
48. ital device pursuant to Part 15 of the FCC rules These limits are designed to provide reasonable protection against harmful interference in a residential installation This equipment generates uses and can radiate radio frequency energy and if not installed and used in accordance with the User Manual may cause harmful interference to radio communications There is no guarantee however that the interference will not occur in a particular installation If this equipment does cause harmful interference to radio or television reception which can be determined by turning the equipment off and on the user is encouraged to try to correct the interference by one or more of the following measures Recorient or relocate the receiving antenna e Increase the separation between the equipment and the receiver e Connect the equipment into an outlet on a circuit different from that to which the receiver is connected e Consult the dealer or an experienced radio television technician for assistance RETAIN THIS USER MANUAL FOR YOUR FUTURE REFERENCE POWER PLATE Se YOU SHOULD CONSULT A PHYSICIAN BEFORE BEGINNING ANY EXERCISE PROGRAM INCLUDING A PROGRAM INVOLVING THE USE OF THE POWER PLATE MACHINE IF YOU HAVE ANY KNOWN MEDICAL CONDITION OR ANY PHYSICAL LIMITATIONS ON YOUR ABILITY TO EXERCISE POWER PLATE STRONGLY RECOMMENDS THAT YOU SEEK THE ADVICE OF A PHYSICIAN BEFORE USING THE POWER PLATE MACHINE IF WHILE USING THE
49. lder Press PROCEDURE Activate mid back muscles pull the straps to increase tension in the straps and the back and arms COACHING KEYS Maintain neutral spinal alignment avoid excessive arm elevation YOU SHOULD FEEL Mid Upper Back and Arms sections in this manual Do not begin Power Plate training without first obtaining medical clearance to exercise e PROCEDURE Place hands approximately shoulder width apart bend the elbows to lower body COACHING KEYS Descend down only to a range of motion that can be controlled maintain neutral spinal alignment YOU SHOULD FEEL Chest Shoulders and Arms PROCEDURE Activate the biceps and forearms with the intention to curl the straps up COACHING KEYS Maintain neutral spinal alignment avoid excessive arm elevation YOU SHOULD FEEL Biceps Shoulder and Forearms PROCEDURE Place hands on plate with hips flexed and legs almost straight bend the elbows to lower body COACHING KEYS Descend down only to a range of motion that can be controlled maintain neutral spinal alignment YOU SHOULD FEEL Shoulders and Arms POWER PLATE 43 A13 Front Raise A15 Abdominal Crunch A17 Standing Abdominals 4 POWER PLATE k A14 Lateral Side Raise PROCEDURE Hold straps with straight arms and flex shoulders to desired range actively pull on straps to increase tension COACHING KEYS Adjust straps
50. massage PHASE 1 Time 30 Rest 0 Frequency 30 Amplitude L Repetitions 1 Execution passive COACHING KEYS Maintain neutral spinal YOU SHOULD FEEL Chest and Front of Shoulders alignment PHASE 1 Time 30 Rest 30 Frequency 35 Amplitude L Repetitions 1 Execution static COACHING KEYS Allow for normal spinal YOU SHOULD FEEL Glutes Quads and movement under control do Hamstrings not hang on handles PHASE 1 Time 30 Rest 30 Frequency 35 Amplitude L Repetitions 1 Execution static COACHING KEYS Descend down only to a YOU SHOULD FEEL Chest Shoulders and Arms range of motion that can be controlled maintain neutral spinal alignment B05 Shoulder Stretch PROCEDURE Face away from plate hold on to one strap with arm at the side outwardly rotate shoulder and let arms extend back lean forward slightly A04 Lunge PROCEDURE Standing with one foot on plate one foot on floor bend at the hips knees and ankles and lower slowly until desired depth is reached A09 Triceps Dip PROCEDURE Lift hips slightly off edge of plate hands about shoulder width apart lower slightly by bending elbows sections in this manual Do not begin Power Plate training without first obtaining medical clearance to exercise e PHASE 1 Time 30 Rest 0 Frequency 30 Amplitude L Repetitions 1 Execution passive COACHING KEYS Stand near plate and YOU SHOULD
51. n prone position with front of thigh on the plate Before you start training we want to remind you once again of the Health Warnings and Using the Power Plate my5 Model PHASE 1 Time 60 Rest 0 Frequency 35 Amplitude H Repetitions 1 Execution passive COACHING KEYS Slowly flex knee for more emphasis on lower quad upper body should be off the plate YOU SHOULD FEEL C06 Hamstring Massage PROCEDURE Place hamstrings and calves on the plate and upper body on step sections in this manual Do not begin Power Plate training without first obtaining medical clearance to exercise e Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS Rotate hips to emphasize inner or outer leg PHASE 1 60 0 35 H 1 passive PHASE 2 60 0 35 H 1 passive YOU SHOULD FEEL Hamstrings and Calves ZN POWER PLATE NI 31 BONE MINERAL DENSITY WARMING UP BO6 Pectoral Stretch PROCEDURE Place arm on plate with elbow bent at 90 degrees slowly lower your body to the floor until tension felt in chest muscles B02 Quadriceps Stretch PROCEDURE Push your hips forward until first point of tension is felt in the hip WORK OUT A01 Squat PROCEDURE Sit back by flexing hips knees and ankles until desired depth is reached A03 Wide Stance Squat Moa em err a LA PROCEDURE Start with feet wider than shoulder width sit b
52. or body position to alter range of motion maintain neutral spinal alignment YOU SHOULD FEEL Shoulders and Core A16 Lowerer Abdominals PROCEDURE Engage your abdominals as you flex your spine COACHING KEYS Stabilize neck if needed maintain spinal control throughout movement YOU SHOULD FEEL Abdominals A18 Lateral Abdominals PROCEDURE Engage abdominal wall and arms with the intention of extending or pulling the shoulders back COACHING KEYS Maintain stability and optimal alignment from neck to feet YOU SHOULD FEEL Abdominals PROCEDURE Hold straps with straight arms and abduct shoulders to desired range actively pull on straps to increase tension COACHING KEYS Adjust straps or body position to alter range of motion maintain neutral spinal alignment YOU SHOULD FEEL Shoulders and Arms PROCEDURE In prone position place flexed elbows on the plate engage abs glutes and hamstrings as you extend COACHING KEYS Maintain stability and optimal alignment from neck to feet YOU SHOULD FEEL Abdominals PROCEDURE Lay on side place flexed elbow on plate stacked feet on floor push hips up COACHING KEYS Maintain stability and optimal alignment from neck to feet YOU SHOULD FEEL Lateral Abdominals Hips and Shoulders Before you start training we want to remind you once again of the Health Warnings and Using the Power Plate my5 Mo
53. p on a hard level surface in an area free of obstructions within at least three feet of the vibration platform e machine should not be used outdoors near a pool or near any source of water or extreme humidity Contact with water could cause a short circuit which could cause personal injury or damage the machine Unplug the machine when not in use e Never attempt to lift or move the machine without assistance e Never operate the machine if it has been dropped tipped over damaged or even partially immersed in water unless an authorized Power Plate service professional has examined the machine and cleared it for use POWER PLATE Never insert objects into any opening on the machine If an object falls into the machine shut the machine off and remove the power plug before attempting to retrieve the object If the object cannot be reached contact an authorized Power Plate service professional USE OF THE POWER PLATE MACHINE 1 GENERAL HEALTH WARNINGS FOR USE Always follow the directions on the machine s console for proper operation Close supervision is required when the machine is used by or near children or disabled persons Always use care when getting on and off the machine Use the handles on the machine as needed to maintain stability when getting on and off the machine Never reach into or under the machine or tip the machine on its side while it is in operation
54. quad YOU SHOULD FEEL Quadriceps upper body should be off the plate B02 Quadriceps Stretch PHASE 1 PHASE 2 PHASE 3 Time 30 60 60 EN Rest 0 60 60 5 Frequency 30 35 35 Amplitude L H H Repetitions 1 1 1 Execution static static static YOU SHOULD FEEL Front of Hip and Quads PROCEDURE COACHING KEYS Push your hips forward until first Move slowly and with point of tension is felt in the hip control Once you have completed all of the phases of your program there are several different ways to continue training with your Power Plate machine You can choose one of the other schedules provided in the booklet but of course you can also combine several of your own favorite exercises to compile your own personal training program POWER PLATE 17 RE ADJUSTMENT AND ADAPTATION WARMING UP C06 Hamstring Massage C03 Quadriceps Massage PHASE 1 PHASE 1 Time 60 Time 60 Rest 0 Rest 0 Frequency 35 Frequency 35 Amplitude H A Amplitude H Repetitions 1 j Repetitions 1 Execution passive Execution passive PROCEDURE COACHING KEYS YOU SHOULD FEEL PROCEDURE COACHING KEYS YOU SHOULD FEEL Place hamstrings and calves on Rotate hips to emphasize Hamstrings and Calves Start in prone position with front Slowly flex knee for more Quadriceps the plate and upper body on step inner or outer leg of thighs on the plate emphasis on lower quad upper body should be off the machin
55. re you start training we want to remind you once again of the Health Warnings and Using the Power Plate Model POWER PLATE 4 sections in this manual Do not begin Power Plate training without first obtaining medical clearance to exercise ey e POWER PLATE EX STRENGTH A01 Squat A03 Wide Stance Squat A05 Calves 42 POWER PLATE ILL A02 Deep Squat PROCEDURE Sit back by flexing hips knees and ankles until desired depth is reached COACHING KEYS Maintain neutral spinal alignment do not hang on handles YOU SHOULD FEEL Glutes Quads and Hamstrings A04 Lunge PROCEDURE Start with feet wider than shoulder width sit back by flexing hips knees and ankles until desired depth is reached COACHING KEYS Maintain neutral spinal alignment do not hang on handles YOU SHOULD FEEL Glutes Quads and Hamstrings 06 Bridge PROCEDURE Stand on toes with slight bend at the hips and knees COACHING KEYS Maintain neutral spinal alignment do not hang on handles YOU SHOULD FEEL Calves Quads and Hamstrings PROCEDURE Sit back by flexing hips knees and ankles until desired depth is reached COACHING KEYS Allow for normal spinal movement under control do not hang on handles YOU SHOULD FEEL Glutes Quads and Hamstrings PROCEDURE Standing with one foot on plate one foot on floor ben
56. rength or power you should do multiple sets of short duration on high amplitude and take long rest periods from 1 to 4 minutes POWER PLATE 11 Se 12 Frequency For each type of exercise we recommend the following frequency settings e Stretch settings should stay between 30 Hertz and 35 Hertz e Strength settings should not exceed 40 Hertz Massage settings be the maximum at 40 Hertz e Relaxation settings should not exceed 35 Hertz When frequency is increased the volume of the exercises should be decreased duration number of sets and the rest period should be increased proportionally Amplitude e For each type of exercise we recommend the following amplitude settings e Stretch setting should be LOW e Strength setting should be LOW progressing to HIGH Massage setting can be HIGH Relaxation setting should be LOW When amplitude is increased from Low to High frequency and volume of exercise should be temporarily decreased and the rest period increased proportionally Mat The mat dampens the vibrations Always use the mat when you have a body part in contact with the plate surface or if you are exercising in socks or bare feet POWER PLATE RE Sessions per week In general we recommend performing 2 to 3 sessions per week Stretches massages relaxation and preparation programs can be performed more often Execution Changing your exercise
57. rings PHASE 3 30 30 35 H dynamic YOU SHOULD FEEL Glutes Quads and Hamstrings Before you start training we want to remind you once again of the Health Warnings and Using the Power Plate my5 Model sections in this manual Do not begin Power Plate training without first obtaining medical clearance to exercise e A05 Calves PROCEDURE Stand on toes with slight bend at the hips and knees A09 Triceps Dip PROCEDURE Lift hips slightly off edge of plate hands about shoulder width apart lower slightly by bending elbows COOLING DOWN C06 Hamstring Massage PROCEDURE Place hamstrings and calves on the plate and upper body on step Before you start training we want to remind you once again of the Health Warnings and Using the Power Plate my5 Model Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS Maintain neutral spinal alignment do not hang on handles Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS Keep hips close to plate PHASE 1 PHASE 2 30 30 30 30 35 35 L H 1 1 static dynamic PHASE 3 30 30 35 H dynamic YOU SHOULD FEEL Calves Quads and Hamstrings PHASE 1 PHASE 2 30 30 30 30 30 30 35 35 35 L H H 1 1 2 static dynamic dynamic YOU SHOULD FEEL Triceps and Shoulders maintain neutral neck and head alignment Time Rest Frequency
58. s by using more movements of your body and that also correspond to your specific goals will help increase performance even more You can think of increasing the angle of the joint which increases the contraction of the muscle or varying the exercises by performing them with a variety of still static active dynamic or jumping plyometric movements Extra load Extra load i e adding weights should only be used to increase intensity by well trained people or users who are being coached by a professional All of the above parameters can be varied with the extra load When external load is added to your exercises on the Power Plate machine amplitude and volume of the exercises should be decreased and the rest period should be increased proportionally as though starting the entire exercise progression again The programs this booklet are basic standard programs that will suit most people without specific limitations or needs Specialized programs and additional progression steps for individual users should be drawn up by educated and certified Power Plate trainers Power Plate offers a variety of educational and training materials including DVD s online learning and in some countries specialized academies For more information please visit our website www powerplate com PERSONAL ADAPTATION Training on the Power Plate machine is like any other type of training start with light and short training sessions and once acc
59. sive passive YOU SHOULD FEEL Hamstrings and Calves PHASE 3 PHASE 3 PHASE 3 C03 Quadriceps Massage PROCEDURE Start in prone position with front of thighs on the plate C05 Abductor Massage PROCEDURE Lay sideways on plate with knees bent and elbow resting on floor sections in this manual Do not begin Power Plate training without first obtaining medical clearance to exercise e PHASE 1 Time 60 Rest 0 Frequency 35 Amplitude L Repetitions 1 Execution passive COACHING KEYS Slowly flex knee for more emphasis on lower quad upper body should be off the plate PHASE 1 Time 60 Rest 0 Frequency 35 Amplitude L Repetitions 1 Execution passive COACHING KEYS Rotate body to emphasize different areas of legs and hips PHASE 2 PHASE 2 PHASE 3 60 60 0 0 35 40 H H 1 2 passive passive YOU SHOULD FEEL Quadriceps PHASE 3 60 60 0 0 35 40 H H passive passive YOU SHOULD FEEL Abductor Outer Thigh POWER PLATE NI 27 28 5 55 CONDITIONING C01 Calves Massage PROCEDURE Lay on your back with calves on the plate B05 Shoulder Stretch PROCEDURE Face away from plate hold on to one strap with arm at the side outwardly rotate shoulder and let arm extend back lean forward slightly D02 Lower Back Relaxor PROCEDURE Place pad or mat between your back and the plate flatten your lower back against the pl
60. t between your middle back and the plate PHASE 1 PHASE 2 Time 60 60 Rest 0 0 Frequency 35 35 Amplitude H H Repetitions 1 1 Execution passive passive COACHING KEYS Rotate hips to emphasize YOU SHOULD FEEL Hamstrings and Calves inner or outer leg PHASE 1 PHASE 2 Time 60 60 Rest 0 0 Frequency 35 35 Amplitude L L Repetitions 1 2 Execution passive passive COACHING KEYS Move slowly and with YOU SHOULD FEEL Back and Shoulders control reduce shoulder range of motion if feeling in front of shoulder only do not let head touch the plate PHASE 1 PHASE 2 Time 60 60 Rest 0 0 Frequency 35 35 Amplitude L L Repetitions 1 2 Execution passive passive COACHING KEYS Support head and neck YOU SHOULD FEEL Upper Back if needed Before you start training we want to remind you once again of the Health Warnings and Using the Power Plate my5 Model sections in this manual Do not begin Power Plate training without first obtaining medical clearance to exercise e STRETCHING AND FLEXIBILITY WARMING UP C06 Hamstring Massage PROCEDURE Place hamstrings and calves on the plate and upper body on step WORK OUT B01 Hamstring Stretch PROCEDURE Keeping your legs straight but not locked anteriorly tilt your pelvis and push your hips back gently B03 Calf Stretch PROCEDURE Lunge forward slightly keep the back leg straight while pushing
61. the heel into the plate B05 Shoulder Stretch PROCEDURE Face away from plate hold on to one strap with arm at the side outwardly rotate shoulder and let arm extend back lean forward slightly 30 POWER C Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS Rotate hips to emphasize inner or outer leg Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS Maintain neutral spinal alignment Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS PHASE 1 PHASE 2 60 60 0 0 35 35 H H 1 1 passive passive YOU SHOULD FEEL Hamstrings and Calves PHASE 1 PHASE 2 30 30 0 0 30 30 L L 1 2 passive passive YOU SHOULD FEEL Glutes Hamstrings and Calves PHASE 1 PHASE 2 30 30 0 0 30 35 L L 1 2 passive passive YOU SHOULD FEEL Keep back heel on plate Calves Time Rest Frequency Amplitude Repetitions Execution COACHING KEYS Stand near plate and PHASE 1 PHASE 2 30 30 0 0 30 35 L L 1 2 passive passive YOU SHOULD FEEL Front of Shoulder maintain balance at all times PLATE Before you start training we want to remind you once again of the Health Warnings and Using the Power Plate my5 Model D04 Back Relaxor PROCEDURE Place mat on the plate feet on the floor knees bent slowly exhale and bend forward allowing your back to round
62. ts However this new form of training was unknown Western Europe until after the fall of the Iron Curtain when the Dutch sports expert Guus van der Meer introduced the technology resulting in the development of the first Power Plate model in 1999 Since then Power Plate technology has been adapted for the masses so it is now possible for everyone to enjoy training on Power Plate machines That means you can strength train without the need to add extra weights thus without overloading the body and its joints Power Plate machines are used by everybody from high level high performance athletes to the elderly to those simply wishing to improve their general health and fitness levels CORRECT USE IS ESSENTIAL FOR OPTIMAL RESULTS In theory the Power Plate machine can be used by almost everyone You can adjust training to your own level and reduce any burden on your joints tendons and ligaments As with every form of training the correct use of exercises adjusted to your personal abilities will determine the benefits and effects of completing a training session on the Power Plate machine while at the same time avoiding risks of injury or damage to the body e Body posture muscle stiffness and muscle tension i e how contracted your muscle is are important contributing factors in your training session If muscles are tensed or contracted they will absorb vibrations to help strengthen and tone those muscles Passive exercises
63. u Should Feel you will find which muscles should feel the effect of the exercise if you are performing it correctly A01 Squat PROCEDURE Sit back by flexing hips knees and ankles until desired depth is reached PHASE 1 Time 30 Rest 30 Frequency 30 Amplitude L Repetitions 1 Execution static COACHING KEYS Maintain neutral spinal alignment do not hang on handles PHASE 2 PHASE 3 30 30 30 30 35 40 L H 1 2 active active YOU SHOULD FEEL Glutes Quads and Hamstrings In order to ensure your body receives the positive effects of Acceleration Training exercise over the long term we have also incorporated a system to enhance the intensity of each training schedule This has also been done in three consecutive phases with each phase containing 12 training sessions This means that if you use the Power Plate equipment three times a week you should move on to the next phase after 4 weeks However if you only work out twice a week you should only move on to the next phase after 6 weeks A01 Squat PROCEDURE Sit back by flexing hips knees and ankles until desired depth is reached PHASE 1 Time 30 Rest 30 Frequency 30 Amplitude L Repetitions 1 Execution static COACHING KEYS Maintain neutral spinal alignment do not hang on handles PHASE 2 PHASE 3 30 30 active active YOU SHOULD FEEL Glutes Quads and Hamstrings POWER PLATE
64. uency 35 35 35 Amplitude L H H Repetitions 1 1 1 Execution static static static COACHING KEYS Maintain neutral spinal YOU SHOULD FEEL Biceps Shoulder and alignment avoid excessive Forearms arm elevation PHASE 1 PHASE 2 PHASE 3 Time 30 30 60 Rest 30 30 30 Frequency 35 35 Amplitude H H Repetitions 1 1 Execution static static COACHING KEYS Adjust straps or body YOU SHOULD FEEL Shoulders and Core position to alter range of motion maintain neutral spinal alignment PHASE 1 PHASE 2 PHASE 3 Time 60 60 60 Rest 0 0 0 Frequency 35 35 35 Amplitude H H H Repetitions 1 1 1 Execution passive passive passive COACHING KEYS YOU SHOULD FEEL Do not overstretch shoulder Shoulders and Arms A11 Bent Over Pull PROCEDURE Activate mid back muscles pull the straps to increase tension in the straps and the back and arms A12 Shoulder Press PROCEDURE Place hands on plate with hips flexed and legs almost straight bend the elbows to lower body A14 Lateral Side Raise PROCEDURE Hold straps with straight arms and abduct shoulders to desired range actively pull on straps to increase tension D01 Shoulder and Neck Relaxor PROCEDURE Slowly flex shoulder to comfortable range while keeping arms in place on the plate slowly move with intention of pulling hips away from hands horizontally sections in this manual Do not begin Power Plate training without first obtaining medi
65. ustomed to the vibrations you can begin to gradually intensify your program In the schedules we provide in this manual we describe a buildup in exercise routine appropriate to the majority of people However our most important advice is to always listen to what your own body is telling you Another important aspect is ensuring that between training sessions you rest long enough to fully recover We normally recommend two days of rest after each training session It is our experience that one day s rest after training with Power Plate equipment is often enough but every body is different and you will have to find what works best for you If you feel the schedules are too easy or too intense once you have become accustomed to this training method you can adjust them to your comfort level POWER PLATE 13 Se 14 TERAININ mimBIUINZ WARNING DO NOT BEGIN POWER PLATE TRAINING WITHOUT FIRST OBTAINING MEDICAL CLEARANCE TO EXERCISE HOW TO USE THE TRAINING SCHEDULES We advise every new user to start with our specially developed Adjustment and Adaptation program We believe this is important because the Acceleration Training method is a totally different kind of exercise and your body will need some time to adjust to this new form of stimulation On average this will take about 3 weeks assuming you are planning on 2 training sessions per week Once you have completed this process of adaptation we have provid
66. y cleaning solution directly onto the machine Instead moisten a cloth then apply to the machine e On plastic components use only polishes specifically designed for plastic Use soft brush not a cloth to clean the platform including the contoured mat e Clean electrical components only with a dry cloth in order to avoid the risk of shock or damage to the components TROUBLESHOOTING e Always unplug the machine and let stand for at least one minute before performing any troubleshooting e fthe machine is not operational and the console display is not illuminated check the power connections to the machine e power connections are proper please check the circuit breaker or fuse for the electrical outlet that is supplying power to the machine in order to ensure that the outlet is receiving electrical power e fthe console display is illuminated but the platform will not vibrate unplug the machine wait at least one minute then check the connection to the machine s motor located under the base of the machine POWER PLATE e fthe machine makes a rattling noise unplug the machine wait at least one minute then check to make sure that the feet are properly tightened DANGER POWER PLATE STRONGLY RECOMMENDS THAT THE USER NOT TRY TO RESOLVE ANY ELECTRICAL ISSUES REGARDING THE POWER SOURCE TO THE MACHINE BY ONESELF INSTEAD POWER PLATE STRONGLY RECOMMENDS THAT THE USER CONTACT A LICENSED P
67. you start training we want to remind you once again of the Health Warnings and Using the Power Plate my5 Model sections in this manual Do not begin Power Plate training without first obtaining medical clearance to exercise A02 Deep Squat Di Eeer PROCEDURE Sit back by flexing hips knees and ankles until desired depth is reached A09 Triceps Dip PROCEDURE Lift hips slightly off edge of plate hands about shoulder width apart lower slightly by bending elbows A04 Lunge PROCEDURE Standing with one foot on plate one foot on floor bend at the hips knees and ankles and lower slowly until desired depth is reached A18 Lateral Abdominals PROCEDURE Lay on side place flexed elbow on plate stacked feet on floor push hips up Time Rest Frequency Amplitude Repetitions Execution PHASE 1 30 0 35 L 1 static PHASE 2 30 0 35 H 1 dynamic PHASE 3 60 0 35 H 1 dynamic A08 Push Up PHASE 1 PHASE 2 PHASE 3 Time 30 30 60 Rest 0 0 0 Frequency 35 35 35 Amplitude L H H Repetitions 1 1 1 COACHING KEYS Allow for normal spinal YOU SHOULD FEEL Glutes Quads and Hamstrings PROCEDURE Hands approximately shoulder width apart bend the elbows to lower body movement under control do not hang on handles Execution COACHING KEYS Descend down only to a static dynamic dynamic YOU SHOULD FEEL Chest Shoulders and Arms rang

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