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Power Plate my3, Exercise Manual

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Power Plate my3 Exercise Manual Download Page 29

Power Intermediate

Healthier. Stronger. Feel increased power and mobility as your reward for 
being dedicated to 

whole body vibration training

. Now it is time to power 

up your skill level. Push yourself by incorporating all movement executions. 
Don’t be afraid to get dynamic. It’s worth it.

Train at this level 2–3 times a week for eight weeks before advancing to 
the Power Advanced workout. 

Stretch

Low

30 Sec

Balance

Core

Hip Flexor Stretch 
with Stability

Page 8

Hamstring Stretch 
with Stability

Page 8

Chest Stretch

Page 12

Lat Stretch

Page 11

Low

45 Sec

Low

30 Sec

Step-Up to 
Balance

Page 17

Single Leg Balance 
with Reach

Page 18

Elevated Glute 
Bridge

Page 22

Reverse Side 
Plank

Page 24

Strength

Massage

Low

45 Sec

High

60 Sec

Single Leg Squat

Page 30

Elevated 
Push-Up

Page 35

Row

Page 36

Squat with 
Bicep Curl

Page 29

Elevated 
Push-Up

Page 35

Intergrated Row

Page 37

Shoulder Press

Page 37

Deadlift

Page 34

Low Back 
Massage with Step

 Low

Page 46

Trap Massage

Page 47

Quad Massage 
with Step

Page 43

Hamstring Massage 
with Step

Page 44

54

55

Summary of Contents for my3

Page 1: ...outine by incorporating the five key elements of effective training Stretch Balance Core Strength and Massage into a 30 minute total body workout Set Your Workout to Vibrate It s like the best workout you ve ever had but on fast forward ...

Page 2: ...dination and flexibility and increase strength Enhance your performance while reducing the amount of time you need to spend training giving you a total body workout including massage in only 30 minutes 1 Set Your Workout to Vibrate Shake up your routine by incorporating the five key elements of effective training Stretch Balance Core Strength and Massage into a 30 minute total body workout It s li...

Page 3: ...Now is not the time to start any new form of training Regarding Detached Retina and Vertigo Sensitivity to vibration is subjective Take a Test Drive Workout Tips Extending the knee and elbow joint will cause more vibration travel To minimize this effect avoid locking the joints and maintain a soft bend in the knee Avoid putting pressure on heels knees and elbows which can cause additional vibratio...

Page 4: ...there are 15 seconds left 1 Feel the Vibration Place your right foot on the platform Press the ON OFF button The default settings will be 30 seconds at Low amplitude Press the ON OFF button again to start the machine Test Drive Feel the Vibration 2 Hamstring Stretch Face the machine and place your right heel on surface Keep your leg straight toe flexed and chest up Press the Repeat button Face the...

Page 5: ... stimulate the nervous system warm up connective tissue and reduce the chance of injury Choose up to 4 stretch positions B a l a n c e S t r e n g t h M a s s a g e C o r e Stretch Stretch s g n i t t e S s g n i t t e S ...

Page 6: ... platform flexing the toes Keep your chest up and lean forward Repeat with your left leg Stretch Mat Recommended Increased Vibration Travel Settings Low 30 sec Double Leg RDL Stretch Standing on the platform keep your feet flat and your knees in a soft lock position Cross your arms and bow forward to activate your hamstrings glutes and erectors Inner Thigh Stretch Place your right foot on platform...

Page 7: ... Keep your chest up Repeat with your left leg and glute on the platform Stretch Mat Recommended Increased Vibration Travel Settings Low 30 sec Calf Stretch Standing on the platform drop your right heel off the machine Your right leg should be straight and your left leg should be bent Lean forward and hold on to the handlebars for support Repeat with your left leg Lat Stretch Kneel on the floor and...

Page 8: ...m with your elbow bent at 90 degrees Slowly lower your body to the floor until you feel a comfortable stretch Repeat on your left side Shoulder Stretch With your right side facing the machine place your left forearm on the platform Slowly lower your body to the floor until you feel a comfortable stretch Repeat with your left side facing the machine Settings Low 30 sec Stretch Mat Recommended Incre...

Page 9: ...with multi directional movement which helps your nervous system recruit muscle fibers for improved balance and stability Choose up to 3 Balance exercises S t r e t c h S t r e n g t h M a s s a g e C o r e Balance Balance Settings ...

Page 10: ...L Standing on the platform keep your right leg in a soft lock position Using two fingers for support bend forward at the hips so your chest is parallel to the floor and hold Raise your left leg and reach out with your left arm Repeat with your left leg Step Up to Balance Step onto the platform with your right foot fully extending your hip and knee Raise your left leg flexing the hip and knee at 90...

Page 11: ...right wrist 2 3 inches off the platform for a two count return and alternate Keep your chest up and try not to drop your shoulder Balance Settings Low 30 sec Shoulder Stability Begin in a push up position with your hands on the platform and your legs wide apart for support Slowly lift your right wrist 2 3 inches off the platform for a two count return and alternate Mat Recommended Increased Vibrat...

Page 12: ... a g e Core 30 Sec Core Power Plate is designed to safely engage and work the core in all planes of movement It s also the perfect tool for injury prevention and rehabilitation It s time to get more from your core Choose up to 2 Core exercises Settings ...

Page 13: ... up in the air Core Mat Recommended Increased Vibration Travel Front Plank Place your forearms on the platform making a fist with each hand Place feet shoulder width apart on the floor Your weight should be in your heels not your toes and your forearms not elbows Squeeze your glutes round your shoulders and hold Reverse Plank Place your toes on the platform and your forearms on the floor making a ...

Page 14: ...ng a fist with your right hand Stack your knees on the floor and lift your hips to a 45 degree angle Core Mat Recommended Increased Vibration Travel V Sit Sit on the platform lean back to a comfortable position and hold Keep your chest up Elevated V Sit with Rotation Sitting on the platform place your heels on a step Lean back to a comfortable position and hold Slowly rotate your shoulders in both...

Page 15: ... l a n c e M a s s a g e C o r e Strength 30 Sec Strength Empower your workout with wholebody vibration for static dynamic and explosive strength and a toned sculpted physique Choose up to 8 Strength exercises Settings ...

Page 16: ...lse movements moving up and down Do not pause Start in Static position Move through full comfortable range of movement Do not pause or lock your knees or elbows This movement will result in higher vibration travel Static Static Variable Pulse Dynamic Squat Stand on the platform and sit back into a squat position by flexing your hips and knees Keep your chest up and your weight equally distributed ...

Page 17: ...off of the platform Slowly stand up without locking your knees then move back into a squat Split Squat Place your right foot on the platform and the toes on your left foot on the floor Keep your chest up maintaining a 45 degree bend in both knees Split Squat with Front Raise Stack your feet on the platform and Place your right foot on the platform and the toes on your left foot on the floor Keep y...

Page 18: ... and lower down to a 90 degree bend in your right knee Elevated Lateral Lunge Begin on a step with your right side facing the machine Keep your chest up and your left leg straight Step onto the platform with your right foot and lower down to a 90 degree bend in your right knee Hold a two count and return leg to step Repeat with your other leg RDL With your right side facing the machine place your ...

Page 19: ... straps with a neutral grip at the base Keeping your arms straight and inside of your elbows pull the straps straight up Maintain tension in the straps Kneeling Push Up Place your hands on the platform and your knees on the floor Lower your body until your elbows are bent at 90 degrees Hold this static position and squeeze your chest muscles To progress this exercise perform the push up on your to...

Page 20: ...ps underneath your arms and press forward keeping tension on the straps for the duration of the exercise Integrated Row Stand on the platform and cross the straps in front of you Hold the strap handles with neutral grip and pull maintaining tension Keep your chest at a 45 degree angle and your elbows bent Pull with your arms only Kneeling Shoulder Press With your right side facing the machine plac...

Page 21: ...low 90 degrees Keeping your elbows in front of your body maintain tension in the straps by pulling up for the duration of the exercise Settings Low 30 sec Tricep Dip Facing away from the machine place your hands on the edge of the platform Extend your legs in front of you Drop to a 90 degree bend in your elbows and hold Elevated Tricep Dip Facing away from the machine place your hands on the edge ...

Page 22: ...Cortisol release Serotonin improve circulation and increase lymphatic flush Reward and restore your body after all its hard work Choose up to 4 Massage positions S t r e t c h B a l a n c e S t r e n g t h C o r e Massage Massage Settings ...

Page 23: ...t Close your eyes and relax Massage Mat Recommended Increased Vibration Travel Quad Massage with Step Lie on the floor Lie face down on a step Place as much of your quads on the platform as possible while keeping the pelvis area off Close your eyes and relax Hamstring Massage Place your glutes against the front of the machine using your arms for support Straighten your legs across the platform clo...

Page 24: ... your legs at a 45 degree angle Rest your left arm on the floor and relax Massage Mat Recommended Increased Vibration Travel Lateral Thigh Massage with Step Place your left hip on the platform stacking your legs at a 45 degree angle Rest your left arm on a step and relax Glute Hip Massage Place your left hip on the platform stacking your leg at a 45 degree angle Pivot your ankles bring your knees ...

Page 25: ...gainst the handlebars close your eyes and relax Amplitude Setting Low Mat Recommended Increased Vibration Travel Mid Back Massage Sit on the floor placing the pad between you and the machine Flex forward Amplitude Setting Low Trap Massage Sit on the floor in front of the machine cross the straps and place on the tight part of your neck Flex forward and curl pulling the straps tight Make sure you a...

Page 26: ...n Power Plate fresh and exciting Challenge yourself and fast forward to the body you want We recommend starting your exercise program at the settings we ve shown for one month exercising 2 3 times per week After that you can make your workout more challenging by following these steps Perform each progression for one month before moving to the next step The first step for increasing the intensity o...

Page 27: ...r Stretch with Stability Page 8 Hamstring Stretch with Stability Page 8 Inner Thigh Stretch Page 9 Lat Stretch Page 11 Low 30Sec Low 30Sec Single Leg Balance Page 16 Kneeling Shoulder Stability Page 18 Glute Bridge Page 22 Front Plank Page 23 Strength Massage Low 30Sec High 60Sec Squat with Stability Page 29 Kneeling Push Up Page 35 Intergrated Row Page 37 Lateral Lunge Page 32 Kneeling Push Up Pa...

Page 28: ...lity Page 8 Hamstring Stretch with Stability Page 8 Seated Glute Hip Stretch Page 10 Shoulder Stretch Page 12 Low 30Sec Low 30Sec Kneeling Shoulder Stability Page 18 RDL with Stability Page 17 Elevated Glute Bridge Page 22 V Sit Page 25 Strength Massage Low 30Sec High 60Sec Squat with Bicep Curls Page 29 Push Up Page 35 Intergrated Row Page 37 Step Up Page 34 Push Up Page 35 Integrated Row Page 37...

Page 29: ...ore Hip Flexor Stretch with Stability Page 8 Hamstring Stretch with Stability Page 8 Chest Stretch Page 12 Lat Stretch Page 11 Low 45Sec Low 30Sec Step Up to Balance Page 17 SingleLegBalance withReach Page 18 Elevated Glute Bridge Page 22 Reverse Side Plank Page 24 Strength Massage Low 45Sec High 60Sec Single Leg Squat Page 30 Elevated Push Up Page 35 Row Page 36 Squat with Bicep Curl Page 29 Elev...

Page 30: ...difference Stretch Low 30Sec Balance Core Hip Flexor Stretch with Stability Page 8 Double Leg RDL Page 9 Chest Stretch Page 12 Lat Stretch Page 11 Low 45Sec Low 30Sec Single Leg Balance Page 16 Shoulder Stability Page 19 Glute Bridge Page 22 Front Plank Page 23 Strength Massage High 45Sec High 60Sec Squat with Bicep Curls Page 29 Push Up Page 35 Intergrated Row Page 37 Lateral Lunge Page 32 Push U...

Page 31: ...wer Recovery 10 Power Recovery 17 Power Recovery 24 Power Recovery Thursday 4 Power Workout 11 Power Recovery 18 Power Workout 25 Power Recovery Friday 5 Power Recovery 12 Power Workout 19 Power Recovery 26 Power Workout Saturday 6 Power Recovery 13 Power Recovery 20 Power Recovery 27 Power Recovery Sunday 7 Power Workout 14 Power Recovery 21 Power Workout 28 Power Recovery Power Workout Follow ou...

Page 32: ...The my3 can help play a vital role in enhancing wellness and overall quality of life The following exercises can be performed seated in a chair Choose up to 4 Chair exercises Chair Settings High 30 Sec ...

Page 33: ...xercise Chair Mat Recommended Increased Vibration Travel Incline Press Face away from the machine while sitting in the chair Grab the handles in an overhand grip with the straps underneath the arm Elevate your elbow and press toward the ceiling keeping tension in the straps for the duration of the exercise Row with Leg Press Sit in the chair facing the machine Place your right foot on the outside ...

Page 34: ... tension in the straps for the duration of the exercise Chair Mat Recommended Increased Vibration Travel Reverse Fly Sit in the chair along the side of the machine Grab one handle with your left hand using an overhand grip Pull the strap in an upward direction keeping tension in the strap for the duration of the exercise Bicep Curl Sit in the chair facing the machine Grab the handles with an under...

Page 35: ... your my3 improve muscle strength but it can also help increase flexibility and range of motion Train with the Power Chair workout 2 3 times a week Strength High 30Sec Single Leg Press Low Page 50 Row Page 52 Chest Press Page 50 Single Leg Press Low Page 50 Reverse Fly Page 53 High Row Page 52 Chest Press Page 50 Bicep Curl Page 53 66 67 ...

Page 36: ...Performance Health Systems LLC Northbrook IL USA 1 877 877 5283 info phsglobal com powerplate com 68 ...

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