AMEP F.A.S.T., Product Manual, Page: 16 / 27

16
movemenT CharT
1
c
A
rdio
Mountain
climbers with
hands on
platform.
Facing the PT with
hands on handrails,
quickly perform jump
squats.
Ski jumps with hands
on rails.
2
c
he
St
pre
SS
Push up with
hands on
platform.
Push up on
platform with
lateral leg
presses.
Plyo push ups off
platform with hand
clap.
3
row
Hands on rails, feet on
the floor with knees
bent.
4
pike
5
dip
S
6
core
7
Squ
A
t
8
lunge
9
Step up
S
10
Stret
ch
One leg raised while
other knee is bent and
foot is flat on the floor.
One arm rows with
knees bent.
Place both hands on the
sides of the platform with
legs straight and butt in a
high pike. Lower the top of
the head to the floor and
press up.
Place both hands on the
floor and both knees on the
platform with your butt in a
high pike. Lower the top of
your head to the floor and
press up.
Place both hands on the floor
and both feet on the platform
with your butt in a high pike.
Lower the top of your head to
the floor and press up.
Hands on the platform,
feet on the floor.
Hands on the handrails with
feet on the bar.
Hands on the handrails with
knees bent.
One hand or elbow on
the platform to support
the body and one arm
extended with both feet
on the floor. Rotate trunk
for reps.
While seated on the platform,
alternate raising knees to
chest for reps.
With both arms straight and both
hands on the handrails, raise
both knees to chest for reps.
Feet flat on the floor.
Lower butt to the platform.
Standing on the platform
with hands on the handrails,
perform a one leg squat.
Facing the PT with hands on the
handrails, quickly perform jump
squats.
Static lunge while facing
the PT with hands on the
handrails. Alternate legs.
Split squat facing away from
the PT with one foot on the
platform and the other foot
on the floor. Alternate legs.
Alternate performing dynamic
pylo lunges onto the platform
with hands on the handrails.
Toe taps against the platform
edge. High speed with hands
on or off the handrails.
Up/downs, alternate lead foot
and speed with hands on rails.
Forward or lateral stepping.
Plyo-stepping/one foot on the platform,
bring the other foot up and hop with the
foot on the platform.
Calf stretch. Lat stretch. Hip and glutes stretches.
HealtH
30 seconds active
30 seconds rest
45 seconds active
15 seconds rest
fitness
performance
55 seconds active
5
seconds rest