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EXERCISE INSTRUCTIONS
A01 SQUAT
Stand on the Vibration plate with feet shoulder width apart.
Keeping the back straight and knees slightly bent, gently
squeeze the leg muscles. You should feel tension in your
quadriceps, buttocks and back.
A 02 Deep Squat
Stand on the Vibration plate with feet flat and shoulder width
apart. Keeping the knees directly above the feet at a 100
degree angle, gently bend the legs and squeeze the leg
muscles. Keeping the back straight, bend the upper body
forward. This exercise aims to strengthen the back, buttocks
and legs.
A 03 Wide Stance Squat
Stand on the Vibration plate with legs wide apart and toes
turned outward. Keeping the knees directly above the feet at
a 100 degree angle, gently bend the legs. You should feel
tension in the back, buttocks, quadriceps and inner thigh
area.
A 04 Lunge
Place one foot in the middle of the Vibration plate and step
back with the other planting it firmly on the ground behind.
Keeping the back straight and the knees directly above the
toes, squeeze the leg muscles. You should feel tension in the
hamstrings, quadriceps and buttocks.
A 05 Calves
Standing in the centre of the Vibration plate, rise up on to the
balls of the feet. Keeping your back straight and abdomen
tight, you should begin to feel tension in your calf muscles. To
add variation to the exercise, try bending your knees to 90
degrees.
