Jul
13

All-Star Baseball Workout

The All-Star Baseball Workout was created to help loosen up your hips, shoulders and back along with some intense core work to improve your game in a short amount of time!

 

For photos of this workout, visit our Facebook page!

 

Seated Glute/Hip Stretch

Settings: 30 Hz, 30 Seconds, Low Amplitude

Procedure:

Place your right glute and leg, bent at 45-degree angle, across the platform. Using your left leg for support, lean forward into the machine. Repeat on other side.

Coaching Tips:

Maintain neutral spine and keep your chest up.

You should feel:

Posterior Hip Capsule/ Glute

 

Kneeling Posterior Shoulder Stretch

Settings: 30 Hz, 30 Seconds, Low Amplitude

Procedure:

With your right side facing the machine, place your left forearm on the platform. Slowly lower your body to the floor until you feel a comfortable stretch. Repeat on other side.

Coaching Tips:

Keep your arm that is on the machine straight at all times to feel the maximum amount of stretch

You should feel:

You should feel this in the Posterior area of the Shoulder Girdle

 

Quadruped

Settings: 30Hz, 45 Seconds, Low Amplitude

Procedure:

Place your hands and knees on the platform. Raise your right arm and left leg for a two-count, return and alternate.

Coaching Tips:

Avoid rotating or shifting your hips and shoulders. Also, maintain neutral spine and draw in your lower naval.

You should feel:

Shoulders, low back, abdominals and glutes.

 

Around the World Plank

Settings: 30 Hz, 45 Seconds, Low Amplitude

Procedure:

Place your forearms on the platform, making a fist with each hand. Place your feet shoulder-width apart on the floor. Lift your left leg, hold for a 2 count, and return it to the ground. Lift your left arm, hold for a 2 count, and return it to the platform. Lift your right arm, hold for a 2 count, and return it to the platform. Lift your right leg, hold for a two count, and return it to the platform. Repeat.

Coaching Tips

Make sure to squeeze your glutes and round your shoulders. Keep your weight on your forearms, not your elbows. Always maintain neutral spine and suck in the lower naval.

You should feel:

Shoulders, lower back, abdominals and glutes.

 

Mid Back Massage with Rotation

Settings: 40 Hz, 60 Seconds, Low Amplitude

Procedure:

Sit on the floor, placing the mat between you and the machine. Lean your back against the machine, reach back with your arms and rotate.

Coaching Tips:

Remember when your back is in contact with the machine have the amplitude settings on low.

You should feel:

Mid back; helps improve thoracic spine mobility

 

- Brett Grossman, Eastern Region Training Manager

 

 


Jul
13

Exercise of the Week:Bent Over Row

Facing the column, pull the straps up. With slightly bent legs, push your hips back and learn forward with your torso. Squeeze your back muscles.

Coaching Keys: Pull straps up to reach desired tension, engage back muscles.

You Should Feel: Mid/Upper Back, Arms


Jul
8

Athletic Arms

Army crawls

Settings: 30 Hz, 30 Sec, Low Amplitude

Execution: Start in plank position with your hands on the platform and your feet on the ground (easier) or feet on a deck (harder). Lower down to elbow on right side first then left side so that you end up in an elbow plank, push yourself back up to the starting position with your right hand first, followed by your left hand. Repeat starting with your left hand.

Push-up with Shoulder Extension

Settings: 30 Hz, 45 Sec, Low Amplitude

Execution: Place both hands on the platform with your feet on floor (easier) or on a deck (harder). Holding a proMOTION* cable in one hand, perform one push up followed by extending the arm with the proMOTION* cable up towards sky and rotating body into a side plank position. Repeat on other side.

Single arm Row with Rotation

Settings: 30 Hz, 45 Sec, Low Amplitude

Execution: Stand on the platform facing away from the pillar, knees slightly bent with a staggered stance. One hand grabs proMOTION* performing rows. Repeat on other side.

Standing Bicep Curl into Overhead Press

Settings: 35 Hz, 45 Sec, Low Amplitude

Execution: Stand on the platform facing away from the pillar in a wide stance, knees slightly bent. Holding the proMOTION* cables in both hands, extend your arms straight out in front of you, palms up. Flex elbows into a curl and then extend you arms up to the sky into a shoulder press, palms facing out. Keep your arms straight as your return to starting position.

Tricep Dips

Settings: 30 Hz, 45 Sec, Low Amplitude

Execution: Place your palms on the front edge of the platform, fingers pointed away from the pillar, stomach facing up toward the sky. Elevate your feet onto a deck (easier) or a stability ball (harder). Keeping your hips high, bend at your elbows, keeping your shoulders away from your ears.

*= Don’t have proMOTION? Modify with a light weight or resistance bands.


Jul
1

Flexibility and Range of Motion

I am so excited that flexibility and range of motion (ROM) won this week’s poll! I personally have had amazing results by incorporating the Power Plate into my stretching routine. Being a dancer for a large part of my life, I was never able to do the splits until I began using the Power Plate. I also have featured some of the yoga poses I love performing on the plate that have helped with my back pain as well as taken my yoga practice to a whole new level. Enjoy!

-Robyn Baker, Western Region Training Manager

 

For pictures of these exercise, visit our Facebook page!

Low Lunge

Settings: 30 Hz, 30 Sec, Low Amplitude

Execution: Stand on the floor facing away from the machine. Place one leg, from the knee down, on the platform and bend your front leg. Try and get your elbows on the floor on the inside of your front leg. Repeat on other side.

 

High Lunge with Twist

Settings: 30 Hz, 30 Sec, Low Amplitude

Execution: Stand on the floor facing the machine. Place one foot on the platform and one toe behind you on a deck. Bend your front leg into a lunge, place your palms together and twist toward the side of your front leg. Repeat on other side.

 

Double Hamstring Stretch

Settings: 30 Hz, 45 Sec, Low Amplitude

Execution: Stand on the platform facing away from the pillar. Bend your knees slightly and fold forward.

 

Single Hamstring Stretch

Settings: 30 Hz, 30 Sec, Low Amplitude

Execution: Seated on deck, extend one leg straight out placing your heel on the platform. Bend your other leg on top of the deck. Repeat on other side.

 

Pigeon

Settings: 30 Hz, 45 Sec, Low Amplitude

Execution: 90/90 seated on the floor or a deck. You may hold on to the handles for stability or add a twist for difficulty. Repeat on other side.

 

Lat Stretch

Settings: 30 Hz, 30 Sec, Low Amplitude

Execution: Kneel on the floor facing the machine. Extend one arm straight out placing your forearm on the platform. Reach your chest toward the floor. You may add a rotation for difficulty. Repeat on other side.

 

Pectoral Stretch

Settings: 30 Hz, 30 Sec, Low Amplitude

Execution: Kneel on the floor to the side of the machine. Extend one arm straight out to the side placing your forearm on the platform. Reach your chest toward the floor. You may add a rotation for difficulty. Repeat on other side.

 

Down Dog

Settings: 30 Hz, 45 Sec, Low Amplitude

Execution: Place your hands on a deck and your feet on the platform, facing down. Lift your hips up and press your chest back toward your legs. Pump your heels to stretch calves and hamstrings.

 

Lateral Bend on Platform

Settings: 30 Hz, 30 Sec, Low Amplitude

Execution: Stand on the platform facing away from the pillar. With a slight bend in your knees, grab your right wrist with your left hand and reach arms above your body. Pull your right arm and bend your torso to the right stretching the side of your body. Repeat on other side.


Jun
24

Accelerate Your Golf Game

Standing Inner Thigh Stretch

Settings: 30Hz, 30 Sec, Low Amplitude

Execution: Stand next to the Power Plate machine and place your inside leg on the platform. Keeping your back flat and your inside leg straight, sit back and down over your outside leg until a stretch is felt in your inner thigh. Keep good posture and keep your outside knee aligned with your toes. Repeat on the next side.

 

Single Leg Excursions

Settings: 30Hz, 30 Sec, Low Amplitude

Execution: Stand sideways on the Power Plate machine with one side facing the column. Lifting one foot off the machine, reach your leg forward and return to center. Reach your leg sideways and return to center. Reach your leg back and return to center. Repeat movements until time runs out. Keep a soft bend in your knee on your supporting leg and slightly bend forward at your hip. Keep one hand on the handle for support. Repeat on other side.

 

Shoulder Scaption

Settings: 30Hz, 30 Sec, Low Amplitude

Execution: Stand on the machine facing away from the column with a wide stance and keep your knees bent. Grab your strap (static) or cable (dynamic) with one hand. Raise your arm out to the side and hold (static) or raise and lower (dynamic). Repeat on other side.

 

Plank with Stability

Settings: 30Hz, 45 Sec, Low Amplitude

Execution: Hold a plank position with your forearms on the platform and your feet on the floor. Take one forearm to your stomach and hold for two counts. Repeat with other forearm and keep switching until time runs out.

Torso Rotations

Settings: 30Hz, 45 Sec, Low Amplitude

Execution: Stand on the platform facing away from the column. Lift on foot 3 inches off of the platform and keep the supporting knee bent. Keeping your hips and lower body still, cross your arms on your chest and rotate your torso to the right then rotate to the left. Keep switching rotations until time runs out. Repeat on other side.


Jun
17

Power Plate Sexy Six-Pack Workout

Incorporate these core-strengthening exercises into your Power Plate workout to target your mid-section and help combat visceral fat.

Pike and knee tuck

Settings:  30Hz, 45 sec, Low Amplitude

Execution: Place your hands on the platform and your shins on a stability ball.  One rep of a pike (legs stay straight and hips lift up to roll ball in towards plate and hands) hold for a second, then roll ball back out to a plank position, followed by one rep of a knee tuck (knees bending and tucking in towards chest to roll ball in, hold for a second, then roll back out to starting plank position).

Single arm/leg elbow plank

Settings: 30Hz, 30 sec, Low Amplitude

Execution: Place your forearms on the platform and your toes on the floor (Level I) or toes on deck (Level II). Lift your right forearm off the platform and reach arm straight out towards pillar; simultaneously lift your left foot up from floor or deck a couple of inches and hold.  Repeat on the other side.

Teaser

Settings: 30Hz, 45 sec, Low Amplitude

Excution: Seated on platform facing out away from pillar, place your hands placed on the sides of the platform behind your body (Level I) or hands reached straight out towards the front off machine (Level II).  Legs start straight out resting on deck in front of platform.  Lift one leg or both straight up off deck to end in a v-sit position, keeping spine off of the platform.  Keep chest lifted, lower spine can be flat or slightly rounded.  This can be a static hold or little pulses of legs lifting slightly up and down.

Wood Chop (pro 6)

Settings: 35Hz, 45 sec, Low Amplitude

Execution: Standing on (Level II) or off (Level I) the platform, set cables to low or high resistance depending on your desired level of intensity and strength.  Knees slightly bent, holding handle of a single cable with both hands, move from a low to high position (wood chop), twisting torso and hips keeping arms straight. Repeat on other side.

Machine Modification: Use a resistance band instead of a proMOTION cable.

Side Plank with Hip Lift

Settings: 30Hz, 45 sec, Low Amplitude

Execution: Place forearm on platform with feet stacked or staggered on floor (Level I) or deck (Level II) in side-plank form.  Raise your top arm straight up towards ceiling or overhead towards pillar, pulsing hips up and back down to starting position.  To make it more difficult, lift left top leg up a couple of inches for the entire exercise. Repeat on other side.

 

By Robyn Baker, Power Plate Western Region Training Manager