CORE FUNDAMENTALS - Power Plate

CORE FUNDAMENTALS
MOVEMENT LIBRARY: LEVEL I

YOU SHOULD CONSULT A PHYSICIAN BEFORE BEGINNING ANY EXERCISE PROGRAM, INCLUDING A
PROGRAM INVOLVING THE USE OF THE POWER PLATE MACHINE.
IF YOU HAVE ANY KNOWN MEDICAL CONDITION, OR ANY PHYSICAL LIMITATIONS ON YOUR ABILITY TO
EXERCISE, POWER PLATE STRONGLY RECOMMENDS THAT YOU SEEK THE ADVICE OF A PHYSICIAN
BEFORE USING THE POWER PLATE MACHINE.
IF, WHILE USING THE POWER PLATE MACHINE, YOU FEEL DIZZY, FAINT, SHORT OF BREATH, OR ANY PAIN,
STOP USING THE POWER PLATE MACHINE IMMEDIATELY, AND CONSULT A PHYSICIAN.
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modality settings
MOVEMENT PREP TIME FREQUENCY AMPLITUTDE SETS WORK:REST
MYOFASCIAL 60 35 LOW-HIGH 1-2 N/A
PASSIVE 30 30 LOW 1-2 N/A
ACTIVE 30 30 LOW 1-2 N/A
DYNAMIC 30 30 LOW 1-2 N/A
STABILITY & COORDINATION TIME FREQUENCY AMPLITUTDE SETS WORK:REST
STATIC 30 30 LOW 1-2 1:2
STATIC VARIABLE 30 30 LOW 1-2 1:2
DYNAMIC 30 30 LOW 1-2 1:2
INTEGRATED 30 30 LOW 1-2 1:2
CORE & PILLAR TIME FREQUENCY AMPLITUTDE SETS WORK:REST
STABILITY 45-60 25-30 LOW 1-2 1:1
STRENGTH 30 35-40 HIGH 2-5 1:2
STRENGTH & POWER TIME FREQUENCY AMPLITUTDE EXECUTION SETS WORK:REST
BASIC STRENGTH DEVELOPMENT 30-45 30-40 LOW-HIGH S-D 1-5 1:1/2
LOCAL ENDURANCE 30-60 30-40 LOW-HIGH S-D 2-3 1:1/2; 1/3
RECOVERY & REGENERATION TIME FREQUENCY AMPLITUTDE EXECUTION SETS WORK:REST
POST SESSION 60 35-40 LOW-HIGH MF 2-3 N/A
INTER SESSION 60 35-40 LOW-HIGH MF 2-3 N/A
30 30 LOW P-D (MP) 2-3 N/A

MOVEMENT PREPARATION
01
KNEELING ANTERIOR HIP
PROCEDURE
Push your hips forward until first point of tension
is felt in the hip
COACHING KEYS
Move slowly and with control
“YOU SHOULD FEEL...”
Front of Hip and Quads
02
STANDING ANTERIOR HIP
PROCEDURE
Slowly exhale and push your hips forward until
tension is felt in the hip while rotating trunk to
one side until deeper stretch is felt in hip; hold for
1-2 seconds and repeat with rotation in the other
direction for recommended number of repetitions
COACHING KEYS
Move slowly and with control;maintain neutral
spinal alignment;relax & breathe deeply
“YOU SHOULD FEEL...”
Anterior Hip, Quads, and Core
03
SPLIT SQUAT
PROCEDURE
Standing with one foot on plate, one foot on floor
bend at the hips, knees, and ankles and lower
slowly until desired depth is reached;hold statically
for recommended duration
COACHING KEYS
Descend down only as far as optimal spinal
alignment and control can be maintained;watch
for hip, knee, and ankle alignment
“YOU SHOULD FEEL...”
Glutes, Quads, Hamstrings, and Calves
04
HAMSTRING SINGLE LEG
PROCEDURE
Standing with one foot on plate, position your
feet shoulder width apart;hold to the handlebars
for balance. Keeping your legs straight but not
locked, anteriorly tilt your pelvis and push your
hips back;hold statically for 30 seconds
COACHING KEYS
Maintain neutral spinal alignment; Relax and
breathe deeply
“YOU SHOULD FEEL...”
Glutes, Hamstrings, and Calves
05
2 LEG HAMSTRING
PROCEDURE
Keeping your legs straight but not locked,
anteriorly tilt your pelvis and push your hips
back gently
COACHING KEYS
Maintain neutral spinal alignment
“YOU SHOULD FEEL...”
Glutes, Hamstrings, and Calves
06
SL RDL
PROCEDURE
Bend knee to approximately 20 degrees; while
holding the knee angle constant, sit back and bend
at the hips until desired depth is reached;during
the descent, extend opposite leg until parallel to
the ground;hold for 2-3 seconds and repeat for
recommended number of repetitions
COACHING KEYS
Descend down as far as neutral spine and control
can be maintained;do not allow opposite hip to
drop;contract opposite glute and hamstring to
maintain position
“YOU SHOULD FEEL...”
Glutes, Quads, Hamstrings, calves with emphasis
on Hip Ab and Adductors for stablization

MOVEMENT PREPARATION
07
KNEELING INNER THIGH
PROCEDURE
Keeping leg on the plate straight, lean into
opposite leg and sit back by flexing hip, knee,
and ankle;hold for 30 seconds at first point of
tension
COACHING KEYS
Move slowly and with control;maintain neutral
spinal alignment;relax & breathe deeply
“YOU SHOULD FEEL...”
Adductors (inner thigh)
08
STANDING INNER THIGH
PROCEDURE
Keeping leg on the plate straight, lean into
opposite leg and sit back
COACHING KEYS
Move slowly and with control
“YOU SHOULD FEEL...”
Adductors (inner thigh)
09
DYNAMIC INNER THIGH
PROCEDURE
Standing with one foot on plate, one foot on
floor; bend at the hips, knees, and ankles and
lower slowly until desired depth is reached
COACHING KEYS
Maintain neutral spinal alignment and control
during descent
“YOU SHOULD FEEL...”
Glutes, Quads, and Hamstrings
10
SEATED CROSS OVER
PROCEDURE
Slowly lower by flexing hips until first point of
tension;hold statically for 30 seconds and repeat
COACHING KEYS
Descend only as far as neutral spine can be
maintained;relax and breathe deeply;keep eyes
focused straight ahead
“YOU SHOULD FEEL...”
Glutes, Hamstrings, and Adductors
11
90 / 90
PROCEDURE
Slowly lower by flexing hips until first point of
tension;slowly flex and rotate spine until stretch
is felt in the back;hold for 1-2 seconds and
repeat on other side;perform for recommended
number of repetitions
COACHING KEYS
Move with control and do not overflex spine;relax
and breathe deeply
“YOU SHOULD FEEL...”
Glutes, Hamstrings, and Adductors
12
SL HIP ROTATION
PROCEDURE
Grab handle; slightly bend inside knee; reach
back with outside leg; bending torso forward,
reach forward with outside arm, thumb up;
elevate outside arm and rotate torso and pelvis
externally, rotate arm, torso and pelvis internally.
COACHING KEYS
Maintain neural spine; maintain alignment of
shoulder, hip and ankle.
“YOU SHOULD FEEL...”
Posterier Hip Capsule and Hamstring.

MOVEMENT PREPARATION
13
KNEELING CHEST &
SHOULDER
PROCEDURE
Place arm on plate with elbow bent at 90
degrees; slowly lower your body to the floor until
tension felt in chest muscles
COACHING KEYS
Maintain neutral spinal alignment
“YOU SHOULD FEEL...”
Chest and Front of Shoulders
14
KNEELING LAT
PROCEDURE
Slowly flex shoulder to comfortable range; while
keeping arms in place on the plate, slowly move
with intention of pulling hips away from handd
horizontally and slightly to opposite hip;hold
statically for recommended duration
COACHING KEYS
Move slowly and with control; reduce shoulder
range of motion if feeling in front of shoulder
only;do not let head touch the plate
“YOU SHOULD FEEL...”
Back and Shoulders
15
SHOULDER STRETCH
PROCEDURE
Face away from plate; hold on to one strap with
arm at the side; outwardly rotate shoulder and let
arm extend back; lean forward slightly
COACHING KEYS
Stand near plate and maintain balance at all
times
“YOU SHOULD FEEL...”
Front of Shoulder

STABILITY & COORDINATION
01
SL BALANCE
2
02
STEP UP TO BALANCE
03
STEP UP MULTI PLANE
PROCEDURE
Sit back on single leg by flexing hips, knees,
and ankles until desired depth is reached;hold
statically for recommended duration
COACHING KEYS
Maintain neutral spinal alignment;do not allow
opposite hip to drop
“YOU SHOULD FEEL...”
Glutes, Quads, Hamstrings, calves with
emphasis on Hip Ab and Adductors
1
PROCEDURE
Step with one foot onto the machine and fully
extend hip and knee; flex hip, knee; hold
balance position for 2-3 seconds; return
opposite leg to the ground and step off the
Power Plate ® machine, repeat.
COACHING KEYS
Maintain neutral spine allignment; ensure that
pelvis stays parallel to the floor
“YOU SHOULD FEEL...”
Trunk and supporting Leg muscles
PROCEDURE
Keep the toes forward and step up onto plate;
extend hip, knee and ankle until full extension on
front leg is reached; repeat for recommended
number of repetitions.
COACHING KEYS
Maintain neutral spinal alignment;do not allow
opposite hip to drop;watch for hip, knee, and
ankle alignment in stance leg.
“YOU SHOULD FEEL...”
Challenge to Glutes, Quads, Hamstrings, Calves
04
SL RDL
3
05
SL EXCURSIONS
PROCEDURE
Bend knee to approximately 20 degrees; while
holding the knee angle constant, sit back and bend
at the hips until desired depth is reached;during
the descent, extend opposite leg until parallel to
the ground;hold for 2-3 seconds and repeat for
recommended number of repetitions
COACHING KEYS
Descend down as far as neutral spine and control
can be maintained;do not allow opposite hip to
drop;contract opposite glute and hamstring to
maintain position
“YOU SHOULD FEEL...”
Glutes, Quads, Hamstrings, calves with emphasis
on Hip Ab and Adductors for stablization
1
2
PROCEDURE
Grab handle; lift one foot off the machine; bend
knee and hip of supporting leg; reach forward,
sideways and backward with opposite leg
COACHING KEYS
Maintain neutral spine allignment; ensure that
pelvis stays parallel to the floor
“YOU SHOULD FEEL...”
Trunk and supporting Leg muscles

STABILITY & COORDINATION
06
LUNGE TO BALANCE
2
07
SQUAT TO BALANCE
08
PUSH UP HOLD 1 ARM
PROCEDURE
Step sideways onto step, bend at the hips,
knees, and ankles and lower slowly until desired
depth is reached;push back and hold single
leg stance for 3 seconds;repeat for desired
repetitions
PROCEDURE
Sit back by flexing hips, knees, and ankles into
deep squat; hold for 1 second at bottom; extend
up and balance on 1 foot for 3 seconds; repeat
on other side
PROCEDURE
Lower with control;hold for 1 second; push up;
hold at top position and lift arm at 45 degree
angle;hold for 3 seconds and repeat sequence
for other arm
COACHING KEYS
Descend down only as far as optimal spinal
alignment and control can be maintained;watch
for hip, knee, and ankle alignment
“YOU SHOULD FEEL...”
Glutes, Quads, Hamstrings, and Calves
1
COACHING KEYS
Maintain neutral spine
“YOU SHOULD FEEL...”
Glutes, quads, hamstrings, and calves
COACHING KEYS
Descend down to a range of motion that can be
controlled; maintain neutral spine throughout
“YOU SHOULD FEEL...”
Chest, Shoulder, Arms and Core.
09
PUSH UP W/ ROTATION
PROCEDURE
Lower with control;hold for 1 second; push up
and rotate until stabilizing on one hand with body
in a side plank position;hold for 3 seconds and
repeat sequence for other arm
COACHING KEYS
Descend down to a range of motion that can be
controlled; maintain neutral spine throughout
“YOU SHOULD FEEL...”
Chest, Shoulder, Arms and Core

CORE & PILLAR
01
GLUTE BRIDGE
PROCEDURE
Press feet into the machine while pushing the
hips upward
COACHING KEYS
Engage glutes and hamstrings as primary muscle
groups
“YOU SHOULD FEEL...”
Glutes, Hamstrings and Lower Back
02
GLUTE BRIDGE SL
PROCEDURE
Press feet into plate while pushing the hips
upward, then extend one leg
COACHING KEYS
Engage abs, back, glutes & hamstring; do not
allow opposite hip to drop
“YOU SHOULD FEEL...”
Abs, Glutes, Adductors, Abductors &
Hamstrings.
03
FRONT PLANK
PROCEDURE
In prone position, place flexed elbows on the
plate; engage abs, glutes, and hamstrings as
you extend
COACHING KEYS
Maintain stability and optimal alignment from
neck to feet
“YOU SHOULD FEEL...”
Abdominals
04
FRONT PLANK SL
PROCEDURE
Engage abs and glutes as you extend one hip;
hold position statically for recommended duration
and repeat with other hip
COACHING KEYS
Maintain stability & optimal alignment from neck
to feet; avoid rotation
“YOU SHOULD FEEL...”
Shoulders, Arms, Abs, Hamstrings & Glutes.
05
FRONT PLANK 1 ARM
PROCEDURE
Engage abs and glutes as you extend one
arm at 45 degrees; hold position statically for
recommended duration and repeat on the other
side
COACHING KEYS
Maintain stability & optimal alignment from neck
to feet; avoid rotation
“YOU SHOULD FEEL...”
Shoulders, Arms, Abs, Hamstrings & Glutes.
06
FRONT PLANK & HIP
FLEXION
PROCEDURE
Push hips up, hold position statically, flex top
hip.
COACHING KEYS
Maintain stability &optimal alignmen from neck to
feet; avoid rotation.
“YOU SHOULD FEEL...”
Challenge to Core, Shoulders, Glutes, Hip ab/
adductors

CORE & PILLAR
07
LATERAL PLANK
PROCEDURE
Lay on side; place flexed elbow on plate,
stacked feet on floor; push hips up
COACHING KEYS
Maintain stability and optimal alignment from
neck to feet
“YOU SHOULD FEEL...”
Lateral Abdominals, Hips, and Shoulders
08
SL LATERAL PLANK
PROCEDURE
Push hips up, hold position statically
COACHING KEYS
Maintain stability & optimal alignment from neck
to feet, avoid rotation.
“YOU SHOULD FEEL...”
Challenge to Core, Shoulders, Glutes, Hip Ab/
Adducgtors.
09
SL LATERAL PLANK & HIP
FLEXION
PROCEDURE
Push hips up, hold position statically, flex top hip.
COACHING KEYS
Maintain stability & optimal alignment from neck
to feet, avoid rotation.
“YOU SHOULD FEEL...”
Challenge to Core, Shoulders, Glutes, Hip Ab/
Adducgtors.
10
KNEELING BACK
EXTENSION
PROCEDURE
Start with hips flexed and spine neutral; hold
position statically for recommended duration
11
KNEELING BACK
EXTENSION + REACH
PROCEDURE
Start with hips flexed and neutral; hold position
statically for recommended duration
COACHING KEYS
Draw navel to spine; squeeze shoulder
blades;keep neck in line with spine
COACHING KEYS
Draw navel to spine; squeeze shoulder blades;
keep neck in line with spine
“YOU SHOULD FEEL...”
Core (Esp.Back Extensors), Glutes
“YOU SHOULD FEEL...”
Core (esp. Back Extensors); posterior
shoulders, and glutes

STRENGTH & POWER
01
SQUAT
PROCEDURE
Sit back by flexing hips, knees, and ankles until
desired depth is reached
COACHING KEYS
Maintain neutral spinal alignment
“YOU SHOULD FEEL...”
Glutes, Quads, and Hamstrings
02
SINGLE LEG SQUAT
PROCEDURE
Sit back on single leg by flexing hips, knees,
and ankles until desired depth is reached;hold
statically for recommended duration
COACHING KEYS
Maintain neutral spinal alignment;do not allow
opposite hip to drop
“YOU SHOULD FEEL...”
Glutes, Quads, Hamstrings, calves with
emphasis on Hip Ab and Adductors
03
SPLIT SQUAT
PROCEDURE
Standing with one foot on plate, one foot on floor
bend at the hips, knees, and ankles and lower
slowly until desired depth is reached;hold statically
for recommended duration
COACHING KEYS
Descend down only as far as optimal spinal
alignment and control can be maintained;watch
for hip, knee, and ankle alignment
“YOU SHOULD FEEL...”
Glutes, Quads, Hamstrings, and Calves
2
04
STEP UP SAGGITAL
05
STEP UP FRONTAL
06
STEP UP TRANSVERSE
PROCEDURE
Step with one foot onto the machine and fully
extend hip and knee; flex hip, knee; hold
balance position for 2-3 seconds; return
opposite leg to the ground and step off the
Power Plate ® machine, repeat.
PROCEDURE
Keep the toes forward and step up sideways
onto plate; extend hip, knee, and ankle until
full extension on front leg is reached; repeat
with opposite leg for recommended number of
repetitions
COACHING KEYS
Maintain neutral spinal alignment;do not allow
opposite hip to drop;watch for hip, knee, and
ankle alignment in stance leg
“YOU SHOULD FEEL...”
Glutes, Quads, Hamstrings, calves
PROCEDURE
Stand with one foot on plate, one on floor; leg
on the floor rotated outward. Drive through foot
on plate extending knee and hip until foot on
floor reaches the plate. Repeat for desired # of
repeatitions.
1
COACHING KEYS
Maintain neutral spine allignment; ensure that
pelvis stays parallel to the floor
“YOU SHOULD FEEL...”
Trunk and supporting Leg muscles
COACHING KEYS
Keep ankle, knee and hip in allignment, neutral
spine, don’t let pelvis drop.
“YOU SHOULD FEEL...”
Glute, Hip and Quads

STRENGTH & POWER
07
DEAD LIFT
PROCEDURE
While bending from the hips and knees, pull the
straps upward with the legs first and upper body;
hold for recommended duration
COACHING KEYS
Descend as far down as neutral spinal alignment
can be maintained; retract scapula for upper
back activation; increase intensity by pulling to
increase tension in the straps
“YOU SHOULD FEEL...”
Glutes, Quads, Hamstrings, & Back
08
SL DEADLIFT
PROCEDURE
While bending from the hips and knees, pull
the straps upward with the legs first and upper
body; hold for recommended duration
COACHING KEYS
Descend as far down as neutral spinal alignment
can be maintained; retract scapula for upper
back activation; increase intensity by pulling to
increase tension in the straps
“YOU SHOULD FEEL...”
Glutes, Quads, Hamstrings, & Back
09
SEATED ROW
PROCEDURE
Keeping elbows at your side, pull the straps to
increase tension; hold statically for recommended
duration
COACHING KEYS
Maintain neutral spinal alignment;can change
body position to get tension at different points of
the range;be sure to activate mid-back muscles,
not just the arms
“YOU SHOULD FEEL...”
Back, Shoulders and Arms
10
BENT OVER ROW
PROCEDURE
Activate mid back muscles; pull the straps to
increase tension in the straps and the back
and arms
COACHING KEYS
Maintain neutral spinal alignment; avoid
excessive arm elevation
“YOU SHOULD FEEL...”
Mid/Upper Back and Arms

STRENGTH & POWER
11
PUSH UP
PROCEDURE
Place hands approximately shoulder width apart;
bend the elbows to lower body
COACHING KEYS
Descend down only to a range of motion that can
be controlled; maintain neutral spinal alignment
“YOU SHOULD FEEL...”
Chest, Shoulders, and Arms
12
PUSH UP FEET ELEVATED
PROCEDURE
Bend the elbows to lower body; hold statically for
recommended duration
COACHING KEYS
Descend down only to a range of motion that can
be controlled; maintain neutral spinal alignment
“YOU SHOULD FEEL...”
Chest, Shoulder, Arms and Core.
13
1 ARM PUSH UP
PROCEDURE
From top position, lift one hand up and bend the
elbow to lower body; hold for 2 seconds and
repeat for recommended number of repetitions
COACHING KEYS
Descend down only to a range of motion that
can be controlled; maintain neutral spinal
alignment;reduce intensity by widening feet;
increase intensity by bringing feet closer together
“YOU SHOULD FEEL...”
Chest, Shoulder, Arms and Core.
14
SHOULDER FRONT RAISE
PROCEDURE
Hold straps with straight arms and flex shoulders
to desired range; actively pull on straps to
increase tension
COACHING KEYS
Adjust straps or body position to alter range of
motion; maintain neutral spinal alignment
“YOU SHOULD FEEL...”
Shoulders and core
15
BICEP CURLS
PROCEDURE
Activate the biceps and forearms with the
intention to “curl” the straps up
COACHING KEYS
Maintain neutral spinal alignment; avoid
excessive arm elevation
“YOU SHOULD FEEL...”
Biceps, Shoulders and Forearms

STRENGTH & POWER
16
TRICEP DIP
PROCEDURE
Lift hips slightly off edge of plate, hands about
shoulder width apart; lower slightly by bending
elbows
COACHING KEYS
Keep hips close to plate, maintain neutral neck
and head alignment
“YOU SHOULD FEEL...”
Triceps and Shoulders
17
LATISSIMUS DIP
PROCEDURE
Seated on edge of plate, place hands about
shoulder width apart and keep knees bent; lift
hips off plate with straight arms; press shoulders
down
COACHING KEYS
Keep hips close to plate, maintain neutral neck
and head alignment
“YOU SHOULD FEEL...”
Upper and Middle Back
18
SHOULDER SIDE RAISE
PROCEDURE
Hold straps with straight arms and rotate
shoulders to desired range; actively pull on
straps to increase tension
COACHING KEYS
Adjust straps or body position to alter range of
motion; maintain neutral spinal alignment
“YOU SHOULD FEEL...”
Shoulders and arms
19
1 ARM OVERHEAD PRESS
W/DYNAMIC SPLIT SQUAT
PROCEDURE
Hold strap with one hand and press overhead
with the elbow pointed to the side; hold statically
and maintain tension for reccomended time.
Repeat with other arm
COACHING KEYS
Maintain neutral spine allignment; can change
shoulder position to get tension at different
points in the range.
“YOU SHOULD FEEL...”
Shoulders and Chest
20
STANDING 1 ARM PULL
PROCEDURE
Keeping elbow at your side, pull the strap
to increase tension; hold statically for
recommended duration & repeat with opposite
arm
COACHING KEYS
Maintain neutral spine allignment; can change
body position to get tension at different points of
the range; be sure to activate mid-back muscles,
not just the arms
“YOU SHOULD FEEL...”
Back, shoulders, arms, and core
21
SHOULDER SCAPTION
PROCEDURE
Slightly bend knees and hips; grab strap with
one hand and perform side raise; ensure that
strap is taut and hold position for desired amount
of time; face the machine and perform front
raise; hold for desired amount of time
COACHING KEYS
Maintain neutral spine; keep elbows straight;
ensure that straps stay taught
“YOU SHOULD FEEL...”
Shoulders, arms, and core

RECOVERY & REGENERATION
01
PECTORAL STRETCH
PROCEDURE
Place arm on plate with elbow bent at 90
degrees; slowly lower your body to the floor until
tension felt in chest muscles
COACHING KEYS
Maintain neutral spinal alignment
“YOU SHOULD FEEL...”
Chest and Front of Shoulders
02
UPPER BACK
PROCEDURE
Sit on floor facing away from plate; place mat
between your middle back and the plate
COACHING KEYS
Support head and neck if needed
“YOU SHOULD FEEL...”
Upper Back
03
LOWER BACK
PROCEDURE
Place pad or mat between your back and the
plate; flatten your lower back against the plate
COACHING KEYS
Adjust position to get desired contact point
“YOU SHOULD FEEL...”
Lower Back
04
GLUTE & PIRIFORMIS
MASSAGE
PROCEDURE
Slowly lean into side with crossed leg;passively
sit into external hip rotators;place hand on floor
COACHING KEYS
Use control throughout movement
“YOU SHOULD FEEL...”
Glutes And External Rotators
05
TFL/ITB
PROCEDURE
Start in passive position with lateral thigh
and leg on the plate and upper body on floor
or box;Leave bottom leg straight and top leg
crossed over
COACHING KEYS
Can place one leg on top of the other for deeper
massage;Watch spinal alignment and load
distribution
“YOU SHOULD FEEL...”
Lateral Hips And Leg Muscles

RECOVERY & REGENERATION
06
QUAD & HIP MASSAGE
W/STEP
PROCEDURE
Start in prone position with front of thigh on
the plate
COACHING KEYS
Slowly flex knee for more emphasis on lower
quad; upper body should be off the plate
07
CALVES/PERONEALS
PROCEDURE
Lay on your back with calves on the plate
COACHING KEYS
Cross one leg over the other for deeper
massage
“YOU SHOULD FEEL...”
Calves
08
HAMSTRING MASSAGE
PROCEDURE
Place hamstrings and calves on the plate and
upper body on step
COACHING KEYS
Rotate hips to emphasize inner or outer leg
“YOU SHOULD FEEL...”
Hamstrings and Calves
“YOU SHOULD FEEL...”
Quadriceps
09
ADDUCTOR MASSAGE
PROCEDURE
Place inner thigh on plate with opposite leg
resting on the floor
10
WRIST FLEXOR
STRETCH
PROCEDURE
Place arms on plate with palms facing down
11
WRIST EXTENSOR
STRETCH
PROCEDURE
Place arms on plate with palms facing up
COACHING KEYS
Use step if more comfortable
“YOU SHOULD FEEL...”
Adductors (inner thigh)
COACHING KEYS
Can lean more body weight with control into
arms to increase intensity
“YOU SHOULD FEEL...”
Forearm Flexors
COACHING KEYS
Can lean more body weight with control into
arms to increase intensity
“YOU SHOULD FEEL...”
forearm extensors