Power Plate Body Conditioning Class:

Develop and vary your Power Plate training programme with this total body conditioning class. It is designed to show you how to continue promoting muscle strength while still minimising impact.

FITNESS LEVEL: INTERMEDIATE

Class Format: Movement Preparation x 4 Strength & Power x 5 Core and Pillar x 2 Massage x 3 Terminology Key: Sets/Duration: Number of times exercise is performed 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: Super Set: Going back and forth between two exercises Circuit: Completing a number of different exercises in order, and then completing all exercises again in the same order to complete the circuit

my body, my time

Power Plate Body Conditioning Class

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MOVEMENT PREPARATION
Preparation 1: Kneeling Lat Stretch Sets/Duration 1 x 30 seconds Frequency/Amplitude 30 Hz/Low Preparation 2: Kneeling Chest Stretch Sets/Duration 1 x 30 seconds Frequency/Amplitude 30 Hz/Low

GENERAL CLASS 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 time duration of exercise 4. Decrease rest period 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 exercises. 3. SETTINGS RECOMMENDATIONS: Movement Preparation recommended settings are usually 30 Hz for 30 seconds on Low Amplitude Massage recommended settings are usually 35/40 Hz for 60 seconds on either High or Low Amplitude

Preparation 3: Kneeling Hip & Quad Stretch Sets/Duration 1 x 30 seconds Frequency/Amplitude 30 Hz/Low

Preparation 4: Two Leg Hamstring Stretch Sets/Duration 1 x 30 seconds Frequency/Amplitude 30 Hz/Low

Power Plate Body Conditioning Class

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StrEnGtH & PoWEr CIRCUIT REST For ONE MINUTE BETWEEN CIRCUITS
Exercise 1: Split Squat Exercise 2: Bent Over Cross Pull Sets/Duration 2 x 4560 seconds Frequency/Amplitude 3035 Hz/Low Execution Static or Dynamic Sets/Duration 2 x 4560 seconds Frequency/Amplitude 3035 Hz/Low Execution Static Exercise 3: Push-up Sets/Duration 2 x 4560 seconds Frequency/Amplitude 3035 Hz/Low Execution Static or Dynamic

CIRCUIT ONE
Exercise 4: Front Squat

Exercise 5: Standing Lat Raise Sets/Duration 2 x 4560 seconds Frequency/Amplitude 3035 Hz/Low Execution Static or Dynamic Sets/Duration 2 x 4560 seconds Frequency/Amplitude 3035 Hz/Low Execution Static

CORE & PILLAR REST For ONE MINUTE BEtWEEn SupEr sEts
Exercise 1: Side Plank (feet on plate) Exercise 2: One Leg Glute Bridge Sets/Duration 2 x 30 seconds Frequency/Amplitude 30 Hz/Low Execution Static

SUPER SET

Sets/Duration 2 x 30 seconds Frequency/Amplitude 3035 Hz/Low Execution Static

Power Plate Body Conditioning Class

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MASSAGE & RELAXATION

Massage 1: Chest & Shoulder Massage Sets/Duration 1 x 30 seconds Frequency 35-40 Hz Amplitude Low or High

Massage 2: Glute Massage Sets/Duration 1 x 30 seconds Frequency 35-40 Hz Amplitude Low or High

Massage 3: Quad Massage Sets/Duration 1 x 60 seconds Frequency 35-40 Hz Amplitude Low or High

Copyright 2008 Power Plate. All Rights Reserved. (Power Plate Conditioning GXC 10/08)

Power Plate Body Conditioning Class

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