training tools movement library

8/6/2019 Training Tools Movement Library

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CORE FUNDAMENTALSMOVEMENT LIBRARY: LEVEL I


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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.

2008 Power Plate. All rights reserved. Power Plate, the Power Plate device/logo, pro5, pro5 AIRdaptive, pro5 HP, my5, my3, Acceleration Training, and My Body. My Time. are

registered trademarks and/or trademarks o Power Plate International Ltd., Power Plate North America, Inc. and/or their aliates. All other trademarks are the property o their

respective owners. Power Plate machines are protected under patents and design rights in numerous countries around the world. Power Plate retains all rights (including copyright,

trademark and all other intellectual property rights) in relation to all inormation provided in this manual. You may not copy, publish or distribute any o the inormation contained in this

manual, or in any other documents published by Power Plate, without the prior written consent o Power Plate.


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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 1:1STRENGTH 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


4/17

MOVEMENT PREPARATION

01KNEELING 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

02STANDING 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, Q uads, and Core

03SPLIT SQUAT

PROCEDURE

Standing with one oot on plate, one oot on foorbend at the hips, knees, and ankles and lowerslowly until desired depth is reached;hold staticallyor 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

04HAMSTRING 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

06SL RDL

PROCEDUREBend knee to approximately 20 degrees; whileholding the knee angle constant, sit back and bendat the hips until desired depth is reached;duringthe descent, extend opposite leg until parallel tothe ground;hold for 2-3 seconds and repeat for

recommended number of repetitions

COACHING KEYSDescend down as far as neutral spine and controlcan 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

052 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


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08STANDING INNER THIGH

PROCEDURE

Keeping leg on the plate straight, l ean into

opposite leg and sit back

COACHING KEYS

Move slowly and with control

YOU SHOULD FEEL...

Adductors (inner thigh)

09DYNAMIC 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

10SEATED 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

1190 / 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

07KNEELING INNER THIGH

PROCEDURE

Keeping leg on the plate straight, lean into

opposite leg and sit back by fl exing 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...


12SL 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.


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13KNEELING 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


YOU SHOULD FEEL...

Chest and Front of Shoulders

15SHOULDER 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

14KNEELING 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


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8/17

STABILITY & COORDINATION

09PUSH 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

07SQUAT TO BALANCE

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

COACHING KEYS

Maintain neutral spine

YOU SHOULD FEEL...

Glutes, quads, hamstrings, and calves

08PUSH UP HOLD 1 ARM

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 to a range of motion that can be

controlled; maintain neutral spine throughout

YOU SHOULD FEEL...

Chest, Shoulder, Arms and Core.

2

1

06LUNGE TO BALANCE

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

COACHING KEYS




YOU SHOULD FEEL...



9/17

CORE & PILLAR

01GLUTE 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

02GLUTE 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.

03FRONT 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

04FRONT PLANK SL

PROCEDUREEngage abs and glutes as you extend one hip;hold position statically or recommended durationand repeat with other hip

COACHING KEYS

Maintain stability & optimal alignment from neck

to feet; avoid rotation

YOU SHOULD FEEL...Shoulders, Arms, Abs, Hamstrings & Glutes.

05FRONT PLANK 1 ARM

PROCEDUREEngage abs and glutes as you extend onearm at 45 degrees; hold position statically orrecommended duration and repeat on the otherside

COACHING KEYS


to feet; avoid rotation

YOU SHOULD FEEL...Shoulders, Arms, Abs, Hamstrings & Glutes.

06FRONT 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


10/17

CORE & PILLAR

07LATERAL 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

08SL LATERAL PLANK

PROCEDURE

Push hips up, hold position statically

COACHING KEYS


to feet, avoid rotation.

YOU SHOULD FEEL...

Challenge to Core, Shoulders, Glutes, Hip Ab/

Adducgtors.

09SL LATERAL PLANK & HIP

FLEXION

PROCEDUREPush hips up, hold position statically, fex top hip.

COACHING KEYS

Maintain stability & optimal ali gnment from neck

to feet, avoid rotation.

YOU SHOULD FEEL...

Challenge to Core, Shoulders, Glutes, Hip Ab/

Adducgtors.

11KNEELING BACK

EXTENSION + REACH

PROCEDURE

Start with hips flexed and neutral; hold position


COACHING KEYS

Draw navel to spine; squeeze shoulder blades;

keep neck in line with spine

YOU SHOULD FEEL...

Core (esp. Back Extensors); posterior

shoulders, and glutes

10KNEELING BACK

EXTENSION

PROCEDURE

Start with hips flexed and spine neutral; hold

position statically for recommended duration

COACHING KEYS

Draw navel to spine; squeeze shoulder

blades;keep neck in line with spine

YOU SHOULD FEEL...

Core (Esp.Back Extensors), Glutes


11/17

STRENgTH & POWER

01SQUAT

PROCEDURE

Sit back by flexing hips, knees, and ankles until

desired depth is reached

COACHING KEYS


YOU SHOULD FEEL...

Glutes, Quads, and Hamstrings

02SINGLE LEG SQUAT

PROCEDURE

Sit back on single leg by flexing hips, knees,

and ankles until desired depth is reached;hold


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

05STEP UP FRONTAL

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

06STEP UP TRANSVERSE

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.

COACHING KEYS

Keep ankle, knee and hip in all ignment, neutral

spine, dont let pelvis drop.

YOU SHOULD FEEL...

Glute, Hip and Quads

03SPLIT SQUAT

PROCEDURE

Standing with one oot on plate, one oot on foorbend at the hips, knees, and ankles and lowerslowly until desired depth is reached;hold staticallyor recommended duration

COACHING KEYS




YOU SHOULD FEEL...


04STEP UP SAGGITAL

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

oppositeleg to the ground and step off thePower 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

2

1


12/17

STRENgTH & POWER

07DEAD LIFTPROCEDUREWhile bending rom the hips and knees, pull the

straps upward with the legs rst and upper body;hold or 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

08SL 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

09SEATED ROW

PROCEDUREKeeping elbows at your side, pull the straps toincrease tension; hold statically or recommendedduration

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

10BENT 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


13/17

STRENgTH & POWER

11PUSH 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

12PUSH UP FEET ELEVATED

PROCEDURE

Bend the elbows to lower body; hold statically orrecommended duration

COACHING KEYS

Descend down only to a range of motion that can

be controlled; maintain neutral spinal alignment

YOU SHOULD FEEL...


131 ARM PUSH UPPROCEDURE

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...


15BICEP 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

14SHOULDER 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


14/17

21SHOULDER 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 ti me

COACHING KEYS

Maintain neutral spine; keep elbows straight;

ensure that straps stay taught

YOU SHOULD FEEL...

Shoulders, arms, and core

18SHOULDER 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

20STANDING 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

191 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

STRENgTH & POWER

16TRICEP 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

17LATISSIMUS 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


15/17

RECOVERY & REgENERATION

03LOWER 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

02UPPER BACKPROCEDURE

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

04GLUTE & PIRIFORMIS

MASSAGE

PROCEDURE

Slowly lean into side with crossed leg;passively

sit into external hip rotators;place hand on f loor

COACHING KEYS

Use control throughout movement

YOU SHOULD FEEL...

Glutes And External Rotators

05TFL/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

01PECTORAL 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


YOU SHOULD FEEL...

Chest and Front of Shoulders


16/17


17/17

RECOVERY & REgENERATION

06QUAD & 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

YOU SHOULD FEEL...

Quadriceps

07CALVES/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

09ADDUCTOR MASSAGE

PROCEDURE

Place inner thigh on plate with opposite leg

resting on the floor

COACHING KEYS

Use step if more comfortable

YOU SHOULD FEEL...


08HAMSTRING 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

10WRIST FLEXOR

STRETCH

PROCEDURE

Place arms on plate with palms facing down

COACHING KEYS

Can lean more body weight with control into

arms to increase intensity

YOU SHOULD FEEL...

Forearm Flexors

11WRIST EXTENSOR

STRETCH

PROCEDURE

Place arms on plate with palms facing up

COACHING KEYS

Can lean more body weight with control into

arms to increase intensity

YOU SHOULD FEEL...

forearm extensors

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