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Содержание F.A.S.T.

Страница 1: ...N TO PLATFORM TRAINING FOR MOVEMENT PROGRESSIONS ASSESSMENTS INJURY PREVENTION STRENGTH TRAINING SIT AND REACH DIP RACK ASSISTED PULL UP SQUAT CAGE CARDIO STEP ADAPTED PUSH UP PLYO JUMP ADVANCED PUSH...

Страница 2: ...these materials for limited use only Any further reproduction is prohibited Product F 1000 Your F A S T trainer comes almost fully assembled and ready for a variety of uses Includes Removable Plyometr...

Страница 3: ...is especially important if you are over the age of 35 have never exercised before are pregnant or suffer from any health problems Read all warnings and cautions posted on the product The product shou...

Страница 4: ...s have an Adapted P E budget and rarely is there a product appropriate for the entire population that can be purchased with Adapted P E funds Use the F A S T for Fitness Assessments and keep it out fo...

Страница 5: ...or physical fitness The unparalleled portability and functionality of a Platform Trainer allows a PT to work anywhere with clients The F A S T features Adjustable Outriggers which turn 360 degrees to...

Страница 6: ...be linked together 2 The Plyometric Platform has a padded top surface four pegs protruding from each corner and four spinning casters underneath It can be used on the floor for abdominal training as a...

Страница 7: ...ine up the rear post and keyhole 4 Close the Handrail like a gate and secure the post 5 PRESS DOWN HARD to be sure the platform is secure in all four corners prior to any training Set up is complete T...

Страница 8: ...e bar closer to the platform or remove it altogether SQUAT CAGE Standingonthesecuredplatform withthemassage stick inserted at an elevation above the platform and equal to the back of the knee you can...

Страница 9: ...ss By placing your feet on the platform you will be on a decline making you heavier and the push ups more difficult SIT AND REACH Sit with your feet flat against the horizontal support bar the platfor...

Страница 10: ...adding the foam pieces to the stick you can use these accessories while secured on the device or in your hand to massage tender muscles Adjustable height PLYO BOX Sports conditioning and agility trai...

Страница 11: ...and side to side hands on the floor feet on the dolly to move in and out of a pike position and more Add resistance by attaching a resistance band TRANSPORT Once folded and all components are securely...

Страница 12: ...on the platform and feet on the floor feet on the platform and back on the floor one foot on the platform and one foot on the floor Exercise Variables Facing away from the F A S T with knees on platf...

Страница 13: ...be used independently for massage and stretching Zone 1 30 and 36 inches from the floor Zone 2 18 and 24 inches from the floor Zone 3 6 and 12 inches from the floor Zone 4 slant board Both Feet Knees...

Страница 14: ...ush up jacks 45 seconds 2 Row two handed single leg extended feet on ball 45 seconds 3 Single leg Calf raise each side 22 seconds 4 Seated knee lift crunches 45 seconds 5 Mountain Climbers 1 minute 30...

Страница 15: ...tions on completion 5 minutes 30 seconds active each exercise 30 seconds to change platform height and rest Finish with 1 minute of cardio MOVEMENT TIME 1 Pike press hands on platform or on the ground...

Страница 16: ...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 k...

Страница 17: ...Name Date GOAL 40 second active reps 4 Pike Press Shoulder press without risk or injury Three increasingly difficult variations Movement Name Date GOAL 40 second active reps 5 Dips The removable bar w...

Страница 18: ...tandard squat single leg or jump squat Movement Name Date GOAL 40 second active reps 8 Lunges Static lunge between handrails split squats or pylo lunge onto the platform Movement Name Date GOAL 40 sec...

Страница 19: ...pension Rows Single or two arm rows with knees bent or legs straight will change the level of difficulty 1 30 30 2 30 30 2 30 30 2 30 30 3 30 30 3 30 30 3 30 30 3 30 30 4 Pike Press Shoulder press wit...

Страница 20: ...ges Static lunge between handrails split squats or pylo lunge onto the platform 2 30 30 2 30 30 2 30 30 2 30 30 3 30 30 3 30 30 3 30 30 3 30 30 9 Step Ups Front step ups toe taps up and over lateral s...

Страница 21: ...ension Rows Single or two arm rows with knees bent or legs straight will change the level of difficulty 3 45 15 3 45 15 3 45 15 3 45 15 3 45 15 3 45 15 3 45 15 3 45 15 4 Pike Press Shoulder press with...

Страница 22: ...ges Static lunge between handrails split squats or pylo lunge onto the platform 1 45 15 2 45 15 2 45 15 2 45 15 3 45 15 3 45 15 3 45 15 3 45 15 9 Step Ups Front step ups toe taps up and over lateral s...

Страница 23: ...uspension Rows Single or two arm rows with knees bent or legs straight will change the level of difficulty 2 55 5 2 55 5 2 55 5 2 55 5 3 55 5 3 55 5 3 55 5 3 55 5 4 Pike Press Shoulder press without r...

Страница 24: ...unges Static lunge between handrails split squats or pylo lunge onto the platform 3 55 5 3 55 5 3 55 5 3 55 5 3 55 5 3 55 5 3 55 5 3 55 5 9 Step Ups Front step ups toe taps up and over lateral step up...

Страница 25: ...6 inches measured from the bottom of each keyhole The bottom of the first keyhole is to be at a height of 5 75 inches from the floor The keyholes themselves must have 0 75 inch opening at the top be 1...

Страница 26: ...ims are subject to inspection and are voided if equipment shows signs of abuse or alterations made other than the ones recommended by F A S T Missing or defective parts must be reported within 30 days...

Страница 27: ......

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