33
GB
Prog. P2-03
Prog. P4-06
Place your calves on the plate and relax them.
M | 16: CALVES
Transition from basic to advanced training
Start with the basic exercises at a low Hertz setting (25 HZ) and short period (30 seconds). After having
successfully exercised with this setting several times you may increase the time by 15 seconds with
the same Hertz setting. If you have completed a 60 second interval successfully you may increase the
Hertz setting by 5 HZ and start with a 30 second period. This way you may slowly advance to 50 HZ
and 60 seconds. Training table:
25 Hz | 30 sec. 30 Hz | 30 sec. 35 Hz | 30 sec.
25 Hz | 45 sec.
30 Hz | 45 sec.
35 Hz | 45 sec.
25 Hz | 60 sec. 30 Hz | 60 sec. 35 Hz | 60 sec.
40 Hz | 30 sec. 45 Hz | 30 sec. 50 Hz | 30 sec.
40 Hz | 45 sec.
45 Hz | 45 sec.
50 Hz | 45 sec.
40 Hz | 60 sec. 45 Hz | 60 sec. 50 Hz | 60 sec.
Having successfully completed the basic training and completing at least 2 to 3 sessions a week, you
will be ready to start the advanced exercises.
BASIC TRAINING
Place yourself in a relaxed position in front of
the plate. Put a cushion between your back and
the plate.
M | 16: BACK
