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    Power Plate Anti Cellulite

    Uploaded by

    elenfel
    Anti Cellulite programm. Get rid of your Cellulite in less than 30 min per session.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd

    Power Plate Anti Cellulite

    Uploaded by

    elenfel
    161 views4 pages
    Anti Cellulite programm. Get rid of your Cellulite in less than 30 min per session.

    Copyright

    © Attribution Non-Commercial (BY-NC)

    Available Formats

    PDF, TXT or read online from Scribd

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    Anti Cellulite programm. Get rid of your Cellulite in less than 30 min per session.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    161 views4 pages

    Power Plate Anti Cellulite

    Uploaded by

    elenfel
    Anti Cellulite programm. Get rid of your Cellulite in less than 30 min per session.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 4

    Power Plate Anti-Cellulite Class:

    This class is designed to combat cellulite and uses spotspecic training exercises to really focus on cellulite prone areas, as added muscle tone reduces the appearance of cellulite. It utilises the exibility and massage benets of Power Plate training to ush toxins making this a complete and effective way to feel fantastic and full of condence.

    FITNESS LEVEL: BEGINNER/INTERMEDIATE


    Class Format: Movement Preparation x 5 Core & Pillar x 3 Massage x 5 Terminology Key: Sets/Duration: Number of times exercise is performed and the amount of time each exercise is executed Frequency/Amplitude: The number of Hz to set your machine and the level of amplitude, either low or high Execution Options: Passive: Relaxed Static: No joint angle movement Dynamic: Continuous movement of the joint angle during an exercise Format Options: Station: Performing a selected exercise to completion, then moving on to perform a new exercise, with a rest between each Circuit: Completing a number of different exercises in order, and then completing all exercises again in the same order to complete the circuit

    my body, my time

    Power Plate Anti-Cellulite Class

    PaGE 1

    MOVEMENT PREPARATION
    Preparation 1: Single Leg Hamstring Stretch Sets/Duration 1 x 30 seconds Frequency/Amplitude 30 Hz/Low Preparation 2: Calf Stretch Sets/Duration 1 x 30 seconds Frequency/Amplitude 30 Hz/Low

    GENERAL CLASS GUIDELINES


    1. PROGRESSION: All exercises must be progressed slowly. How to progress an exercise: 1. Change the joint angle 2. Phase out handle use 3. Increase duration of exercise 4. Decrease rest period 5. Increase frequency (Hz) 6. Increase amplitude (low or high) 7. Add extra weight (load) 2. HYDRATION: Remember to always stay hydrated. Drink plenty of water before, during, and after exercises. 3. SETTINGS RECOMMENDATIONS: Movement Preparation recommended settings are usually 30 Hz for 30 seconds on Low Amplitude. Massage recommended settings are usually 35-40 Hz for 60 seconds on either High or Low Amplitude.

    Preparation 3: Kneeling Inner Thigh Stretch Sets/Duration 1 x 30 seconds Frequency/Amplitude 30 Hz/Low

    Preparation 4: 90:90 Stretch Sets/Duration 1 x 30 seconds Frequency/Amplitude 30 Hz/Low

    Preparation 5: Kneeling Hip & Quad Stretch Sets/Duration 1 x 30 seconds Frequency/Amplitude 30 Hz/Low

    Power Plate Anti-Cellulite Class

    PaGE 2

    CORE & PILLAR CIRCUIT REST 30 SECONDS BETWEEN CIRCUITS


    Exercise 1: Glute Bridge with MB Exercise 2: Glute Bridge with Tubing Sets/Duration 2 x 30 seconds Frequency/Amplitude 3035 Hz/Low Execution Static or Dynamic Exercise 3: Front Plank Sets/Duration 2 x 30 seconds Frequency/Amplitude 3035 Hz/Low Execution Static

    CiRCUIT ONE

    Sets/Duration 2 x 30 seconds Frequency/Amplitude 3035 Hz/Low Execution Static or Dynamic

    Power Plate Anti-Cellulite Class

    PaGE 3

    MASSAGE & RELAXATION


    Massage 1: Quad & Hip Massage Sets/Duration 1 x 60 seconds Frequency/Amplitude 3540 Hz/Low or High Massage 2: IT Band Massage Sets/Duration 1 x 30 seconds Frequency/Amplitude 3540 Hz/Low or High Massage 3: Inner Thigh Massage Sets/Duration 1 x 30 seconds Frequency/Amplitude 3540 Hz/Low or High

    Massage 4: Hamstring Massage Sets/Duration 1 x 60 seconds Frequency/Amplitude 3540 Hz/Low or High

    Massage 5: Chest & Upper Arm Massage Sets/Duration 1 x 30 seconds Frequency/Amplitude 3540 Hz/Low

    Copyright 2008 Power Plate. All Rights Reserved. (Power Plate Anti-Cellulite GXC 10/08)

    Power Plate Anti-Cellulite Class

    PaGE 4

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