Powerplate Training

Power Plate® CirCuit ClaSS
Power Plate Circuit Class:
This class continues to burn calories by combining Power Plate® strength with cardiovascular aerobic intervals to keep the heart rate elevatedand your workout efficient.

FITNESS LEVEL: INTERMEDIATE
Class Format: Movement Preparation x 3 Strength & Power x 7 Massage x 3 Terminology Key: Sets/Duration: Number of times exercise isperformed and the amount of time each exercise is executed Frequency/Amplitude: The number of Hz to set your machine and the level of amplitude, either low or high Execution Options: Passive: Relaxed Static:No joint angle movement Dynamic: Continuous movement of the joint angle during an exercise Format Options: Station: Performing a selected exercise to completion, then moving on to perform a newexercise, with a rest between each Circuit: Completing a number of different exercises in order, and then completing all exercises again in the same order to complete the circuit Active Interval: Performedon the floor; can be anything including: Step-ups, Slide Boards, Jumping Rope, Star Jumps, or Jump Squats. The goal is to keep moving without using the vibration from the Power Plate® machine

mybody, my time™

Power Plate® Circuit Class

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MoVeMeNt PreParatioN
Preparation 1: Glute Crossover Stretch Sets/Duration 1 x 30 seconds Frequency/Amplitude 30 Hz/Low Preparation 2: StandingHip & Quad with Reach Sets/Duration 1 x 30 seconds Frequency/Amplitude 30 Hz/Low Preparation 3: Standing Inner Thigh Stretch Sets/Duration 1 x 30 seconds Frequency/Amplitude 30 Hz/Low

geNeralClaSS guiDeliNeS
1. PROGRESSION: All exercises must be progressed slowly. How to progress an exercise: 1. Change the joint angle 2. Phase out handle use 3. Increase duration of exercise 4. Decrease restperiod 5. Increase frequency (Hz) 6. Increase amplitude (low or high) 7. Add extra weight (load) 2. HYDRATION: Remember to always stay hydrated. Drink plenty of water before, during, and after...