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Power Plate my3 Exercise Manual
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Power Plate my3 Exercise Manual

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Set Your Workout
to Vibrate
Shake up your routine by incorporating the
five key elements of effective training—Stretch,
Balance, Core, Strength and Massage—into
a 30-minute total-body workout.
It's like the best workout
you've ever had, but on
fast forward.
www.powerplate.
com

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Summary of Contents for Power Plate my3

  • Page 1 Set Your Workout to Vibrate Shake up your routine by incorporating the five key elements of effective training—Stretch, Balance, Core, Strength and Massage—into a 30-minute total-body workout. It’s like the best workout you’ve ever had, but on fast forward. www.powerplate.
  • Page 2 Welcome Congratulations on your my3 purchase and welcome to the Power Plate family! ® is high intensity training unlike anything you’ve tried before. You’ll burn fat, improve coordination and flexibility, and increase strength. Enhance your performance while reducing the amount of time you need to spend training, giving you a total-body workout—including massage—in...

  • Page 3: Workout Tips

    Medical Discussion Workout Tips Power Plate is fitness equipment, and it should be in the same category as a treadmill and a leg press when discussing Extending the knee and elbow use. joint will cause more vibration travel. To minimize this effect,...

  • Page 4: Test Drive

    Controls Test Drive REPEAT Feel the Vibration: Place your right foot on Once the settings the platform. Press the ON / OFF button. The are programmed, ON / OFF default settings will be 30 seconds at Low you can keep amplitude.
  • Page 5 Stretch Increase blood flow, stimulate the nervous system, warm up connective tissue, and reduce the chance of injury. Choose up to 4 stretch positions.
  • Page 6 Stretch Settings: 30 sec Mat Recommended Increased Vibration Travel Hip Flexor Stretch Double Leg RDL Stretch Hold on to the handlebars with your Standing on the platform, keep your right hand and place the toes of your feet flat and your knees in a soft-lock right foot on the platform.
  • Page 7 Stretch Settings: 30 sec Mat Recommended Increased Vibration Travel Kneeling Inner Thigh Stretch Calf Stretch Place the inside of your right thigh on Standing on the platform, drop your the platform with your knee bent. Sit right heel off the machine. Your right back into the stretch, or move back leg should be straight and your left and forth.
  • Page 8 With your right side facing the On days you don’t do a full-body machine, place your left forearm on workout, use your my3 machine for the platform. Slowly lower your body Power Recovery by performing 4 to the floor until you feel a comfortable massages followed by 4 stretches.
  • Page 9 Balance Train like an elite athlete with multi-directional movement, which helps your nervous system recruit muscle fibers for improved balance and stability. Choose up to 3 Balance exercises. Settings...
  • Page 10 Balance Settings: 30 sec Mat Recommended Increased Vibration Travel Opposite Arm Leg Place your knees on a step and hands Standing on the platform, keep your on the machine’s platform. Raise your right leg in a soft-lock position. Using right arm and left leg for a two-count, two fingers for support, bend forward return and alternate.
  • Page 11 2–3 inches off the platform for a the platform, use the thinnest mat two-count, return and alternate. Keep provided with your my3 machine. your chest up and try not to drop your shoulder.
  • Page 12 Core Power Plate is designed to safely engage and work the core in all planes of movement. It’s also the perfect tool for injury prevention and rehabilitation. It’s time to get more from your core. Choose up to 2 Core exercises.
  • Page 13 Core Settings: 30 sec Mat Recommended Increased Vibration Travel Glute Bridge Front Plank Lie face-up on the floor in front of the Place your forearms on the platform, machine, flex your toes and drive your making a fist with each hand. Place heels into the platform.
  • Page 14 Core Settings: 30 sec Mat Recommended Increased Vibration Travel V Sit Reverse Side Plank Sit on the platform, lean back to a Stack your feet on the platform and comfortable position and hold. Keep place your left forearm on the floor, your chest up.
  • Page 15 Strength Empower your workout with whol e body vi b rati o n for static, dynamic and explosive strength and a toned, sculpted physique. Choose up to 8 Strength exercises. Settings 30 Sec...
  • Page 16 Strength Settings: 30 sec Mat Recommended Increased Vibration Travel Movement Executions Perform any exercise in one of the following four ways. Initially, we Squat recommend using the static technique for most exercises. As you progress, explore the other options to customize and accelerate Stand on the platform and sit back your fitness level.
  • Page 17 Strength Settings: 30 sec Mat Recommended Increased Vibration Travel Squat with Shoulder Raise Split Squat Stand on the platform facing out. Grab Place your right foot on the platform the handles, get into a squat position and the toes on your left foot on the and lift the handles to the ceiling.
  • Page 18 Strength Settings: 30 sec Mat Recommended Increased Vibration Travel Elevated Split Squat Elevated Lateral Lunge Place your right foot on the platform Begin on a step with your right side and the toes on your left foot on a facing the machine. Keep your chest step.
  • Page 19 Strength Settings: 30 sec Mat Recommended Increased Vibration Travel Step-Up Kneeling Push-Up Standing in front of the machine, place Place your hands on the platform and your left foot on the platform and bend your knees on the floor. Lower your your right knee.
  • Page 20 Strength Settings: 30 sec Mat Recommended Increased Vibration Travel Integrated Row Reverse Chest Press Grab the handles, turn away from the Stand on the platform and cross the straps in front of you. Hold the strap machine and stagger your stance. handles with neutral grip and pull, Keep the straps underneath your arms and press forward, keeping tension on...
  • Page 21 Strength Settings: 30 sec Mat Recommended Increased Vibration Travel Tricep Dip Shoulder Raise Facing the machine, grab the handles Facing away from the machine, place your hands on the edge of the and bend your knees. Lift the handles platform. Extend your legs in front of to the ceiling while keeping the arms straight.
  • Page 22 Massage …and relax. Lower the stress hormone Cortisol, release Serotonin, improve circulation and increase lymphatic flush. Reward and restore your body after all its hard work. Choose up to 4 Massage positions. Settings...
  • Page 23 Massage Settings: 60 sec High Mat Recommended Increased Vibration Travel Calf Massage Quad Massage with Step Lie on the floor with the lower half of Lie on the floor Lie face-down on a your leg on the platform. Close your step.
  • Page 24 Massage Settings: 60 sec High Mat Recommended Increased Vibration Travel Hamstring Massage with Step Lateral Thigh Massage with Step Lie face up on a step, placing your Place your left hip on the platform, glutes against the front of the machine. stacking your legs at a 45 degree Straighten your legs across the angle.
  • Page 25 Massage Settings: 60 sec High Mat Recommended Increased Vibration Travel Inner Thigh Massage Mid Back Massage Lie on your left side next to the Sit on the floor, placing the pad machine. Place the inside of your right between you and the machine. thigh on the platform, close your eyes Flex forward.
  • Page 26 There are more than 200 exercises and infinite possibilities to keep Overwhelmed with choices? Follow our pre-set your workout on Power Plate fresh and exciting. Challenge 30-minute workouts that will lead to a new you. yourself and fast forward to the body you want.
  • Page 27 Power Beginner Regardless of your fitness level, this is where you begin if you are new to whole body vibration training. Start with Stretch and follow the exercises—from left to Strength right—through Balance, Core, Strength, and conclude with a relaxing Massage.
  • Page 28 Power Basic Ready to progress from Power Beginner? The Power Basic workout increases the difficulty of the exercises you will perform. You can also challenge the Strength exercises using Static Variable and Pulse movements. 30 Sec Train at this level 2–3 times a week for four weeks before advancing to the Power Intermediate workout.
  • Page 29 Power Intermediate Healthier. Stronger. Feel increased power and mobility as your reward for being dedicated to whole body vibration training. Now it is time to power Strength up your skill level. Push yourself by incorporating all movement executions. Don’t be afraid to get dynamic. It’s worth it. 45 Sec Train at this level 2–3 times a week for eight weeks before advancing to the Power Advanced workout.
  • Page 30 Power Advanced A minimum of three months whole body vibration training is recommended for Power Advanced. This isn’t about how big your muscles are. The machine Strength gets its powerful results from having the ability to train you at a neuromuscular level.
  • Page 31 Example 30-Day Training Calendar You can use your Power Plate my3 every day. This 30-day ™ calendar illustrates what your training regimen might look like. Monday Tuesday Wednesday Thursday Friday Saturday Sunday Power Workout Power Recovery Power Recovery Power Workout...
  • Page 32 Chair The my3 can help play a vital role in enhancing ™ wellness and overall quality of life. The following exercises can be performed seated in a chair. Choose up to 4 Chair exercises. Settings High 30 Sec...
  • Page 33 Chair Settings: 30 sec High Mat Recommended Increased Vibration Travel Single Leg Press Incline Press While sitting in the chair, place your Face away from the machine while right foot on the platform and press sitting in the chair. Grab the handles down on your leg with your arms for in an overhand grip with the straps the duration of the exercise.
  • Page 34 Chair Settings: 30 sec High Mat Recommended Increased Vibration Travel Reverse Fly Sit in the chair facing the machine. Sit in the chair along the side of the Cross the straps, grab the handles machine. Grab one handle with your with a neutral grip and pull, keeping left hand using an overhand grip.
  • Page 35 Power Chair Power Plate provides a simple solution to preventing age-related muscle loss, bone density loss and skin wrinkles. Not only can your my3 improve muscle strength, but it can also help increase flexibility and range of motion. Train with the Power Chair workout 2–3 times a week.
  • Page 36 Performance Health Systems, LLC Northbrook, IL USA 1- 877- 877- 5283 info @ phsglobal.com powerplate.com...