Maxxus Lifeplate 4.0 Training Manual page 8

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Training Manual
Stretching
Complete each training session with these stretching exercises. The vibration plate is switched off for these. The
stretching exercises can also be carried out without using the vibration plate.
D1
Hip Flexor Stretch
Lie down with lower legs on the vibration
plate and upper body on the fl oor. Turning
your body in the opposite direction to your
knees.
D4
Back and Shoulder Stretch
Kneel in front of the vibration plate. Place
hands with stretched out arms in front onto
the plate. Stretch your bottom backwards
whilst pressing your shoulders down in
a gentle stretch along the length of your
back.
D2
Calf Stretch
Step lightly on the device with one foot
and other foot on the fl oor. Both legs
slightly bent, and feet pointing forwards,
push down on backs of your heels and
lean gently forwards with your weight.
D5
Lower Back Stretch
Sit on the device, legs relaxed and bent
with heels on the fl oor. Take hold around
your ankles and gently pull your upper
body forwards in a gentle stretch.
20
D3
Adductor Stretch
Stand sideways to the device with one foot
stretched to the side onto the device and
the other foot with leg slightly bent on the
fl oor. Both feet pointing forwards. Lean
over the knee of your fl oor leg bringing
your weight slightly forwards in a gentle
stretch.
D6
Thigh Stretch
With a light lunge put one foot in the cen-
tre of the device and the other on the fl oor.
Hold body upright, place hands together
on thigh and tension gently to stretch.