Power Beginner
Regardless of your fitness level, this is where you begin if you are new to
whole
body vibration training
. Start with Stretch and follow the exercises—from left to
right—through Balance, Core, Strength, and conclude with a relaxing
Massage.
Train at this level 2–3 times a week for four weeks before advancing to the
Power Basic workout.
Stretch
Low
30 Sec
Balance
Core
Hip Flexor Stretch
with Stability
Page 8
Hamstring Stretch
with Stability
Page 8
Inner Thigh
Stretch
Page 9
Lat Stretch
Page 11
Low
30 Sec
Low
30 Sec
Single Leg
Balance
Page 16
Kneeling Shoulder
Stability
Page 18
Glute Bridge
Page 22
Front Plank
Page 23
Strength
Massage
Low
30 Sec
High
60 Sec
Squat with
Stability
Page 29
Kneeling
Push-Up
Page 35
Intergrated Row
Page 37
Lateral Lunge
Page 32
Kneeling
Push-Up
Page 35
Row
Page 36
Split Squat
Page 31
Shoulder Raise
Page 38
Calf Massage
Page 42
Quad Massage
Page 42
Hamstring
Massage
Page 42
Back Relaxer
Massage
Low
Page 47
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