ADJUSTMENT AND ADAPTatION

WARMING UP
C06-Hamstring Massage 1 C03-Quadriceps Massage 2

Phase 1 Phase 1

Time 60 Time 60

Rest 0 Rest 0

Amplitude H Amplitude H

Repetitions 1 Repetitions 1

Execution passive Execution passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Place hamstrings and calves on Rotate hips to emphasize Hamstrings and Calves Start in prone position with front Slowly flex knee for more Quadriceps
the plate and upper body on step inner or outer leg of thighs on the plate emphasis on lower quad;
upper body should be off
the machine

B02-Quadriceps Stretch 3

Phase 1

Time 30

Rest 0

Amplitude L

Repetitions 1

Execution static

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”

Push your hips forward until first Move slowly and with Front of Hip and Quads
point of tension is felt in the hip control

WORK OUT
A05-Calves 1 A01-Squat 2

Phase 1 Phase 1

Time 30 Time 30

Rest 30 Rest 30

Amplitude L Amplitude L

Repetitions 1 Repetitions 1

Execution static Execution static

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Stand on toes with slight bend at Maintain neutral spinal Calves, Quads, and Sit back by flexing hips, knees, Maintain neutral spinal Glutes, Quads, and
the hips and knees alignment; do not “hang” Hamstrings and ankles until desired depth alignment; do not “hang” Hamstrings
on handles is reached on handles

A08-Push Up 3

Phase 1

Time 30

Rest 30

Amplitude L

Repetitions 1

Execution static

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”

Place hands approximately Descend down only to a Chest, Shoulders, and Arms
shoulder width apart; bend the range of motion that can be
elbows to lower body controlled; maintain neutral
spinal alignment
COOLING DOWN
C03-Quadriceps Massage 1 C01-Calves Massage 2

Phase 1 Phase 1

Time 60 Time 60

Rest 0 Rest 0

Amplitude L Amplitude L

Repetitions 1 Repetitions 1

Execution passive Execution passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Start in prone position with front Slowly flex knee for more Quadriceps Lay on your back with calves Cross one leg over the Calves
of thighs on the machine emphasis on lower quad; on the plate other for deeper massage
upper body should be off
the machine
WEIGHT LOSS

WARMING UP
C06-Hamstring Massage 1 C03-Quadriceps Massage 2

Phase 1 Phase 2 Phase 1 Phase 2

Time 60 60 Time 60 60

Rest 0 0 Rest 0 0

Amplitude H H Amplitude H H

Repetitions 1 1 Repetitions 1 1

Execution passive passive Execution passive passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Place hamstrings and calves Rotate hips to emphasize Hamstrings and Calves Start in prone position with front Slowly flex knee for more Quadriceps
on the machine and upper body inner or outer leg of thighs on the machine emphasis on lower quad;
on step upper body should be off
the plate

B02-Quadriceps Stretch 3 B04-Adductor Stretch 4

Phase 1 Phase 2 Phase 1 Phase 2

Time 30 30 Time 30 30

Rest 0 0 Rest 0 0

Amplitude L L Amplitude L L

Repetitions 1 1 Repetitions 1 1

Execution static static Execution static static

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Push your hips forward until first Move slowly and with Front of Hip and Quads Keeping leg on the machine Move slowly and with Adductors (Inner Thigh)
point of tension is felt in the hip control straight, lean into opposite leg control
and sit back

WORK OUT
A06-Pelvic Bridge 1 A16-Lower Abdominals 2

Phase 1 Phase 2 Phase 1 Phase 2

Time 30 60 Time 30 60

Rest 60 60 Rest 60 60

Amplitude L H Amplitude L H

Repetitions 1 1 Repetitions 1 1

Execution static dynamic Execution static static

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Press feet into machine while Engage glutes and Glutes, Hamstrings and In prone position, place flexed Move slowly and with Abdominals
pushing the hips upward hamstrings as primary Lower Back elbows on the plate; engage control
muscles abs, glutes, and hamstrings as
you extend

A01-Squat 3 A02-Deep Squat 4

Phase 1 Phase 2

Time 30 Time 60

Rest 30 Rest 60

Amplitude L Amplitude H

Repetitions 1 Repetitions 1

Execution static Execution dynamic

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Sit back by flexing hips, knees, Maintain neutral spinal Glutes, Quads, and Sit back by flexing hips, knees, Allow for normal spinal Glutes, Quads, and
and ankles until desired depth alignment; do not “hang” Hamstrings and ankles until desired depth movement under control; do Hamstrings
is reached on handles is reached not “hang” on handles
A04-Lunge 5 A03-Wide Stance Squat 6

Phase 1 Phase 2 Phase 1 Phase 2

Time 30 60 Time 30 60

Rest 30 60 Rest 30 60

Amplitude L H Amplitude L H

Repetitions 1 1 Repetitions 1 1

Execution static dynamic Execution static dynamic

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Standing with one foot on plate, Maintain neutral spinal Glutes, Quads, and Start with feet wider than Maintain neutral spinal Glutes, Quads, and
one foot on floor; bend at the alignment and control Hamstrings shoulder width; sit back by alignment;d o not “hang” Hamstrings
hips, knees, and ankles and during descent flexing hips, knees, and ankles on handles
lower slowly until desired depth until desired depth is reached
is reached

A08-Push Up 7 A09-Triceps Dip 8

Phase 1 Phase 2 Phase 1 Phase 2

Time 30 60 Time 30 60

Rest 30 60 Rest 30 60

Amplitude L H Amplitude L H

Repetitions 1 1 Repetitions 1 1

Execution static dynamic Execution static dynamic

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Place hands approximately Descend down only to a Chest, Shoulders, and Arms Lift hips slightly off edge of Keep hips close to Triceps and Shoulders
shoulder width apart; bend the range of motion that can be machine, hands about shoulder machine, maintain neutral
elbows to lower body controlled; maintain neutral width apart; lower slightly by neck and head alignment
spinal alignment bending elbows

COOLING DOWN
C03-Quadriceps Massage 1 C01-Calves Massage 2

Phase 1 Phase 2 Phase 1 Phase 2

Time 60 60 Time 60 60

Rest 0 0 Rest 0 0

Amplitude H H Amplitude H H

Repetitions 1 1 Repetitions 1 1

Execution passive passive Execution passive passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Start in prone position with front Slowly flex knee for more Quadriceps Lay on your back with calves Cross one leg over the Calves
of thighs on the machine emphasis on lower quad; on the plate other for deeper massage
upper body should be off
the plate

C06-Hamstring Massage 3

Phase 1 Phase 2

Time 60 60

Rest 0 0

Amplitude H H

Repetitions 1 1

Execution passive passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”

Place hamstrings and calves Rotate hips to emphasize Hamstrings and calves
on the machine and upper body inner or outer leg
on step
Upper Body Strength

WARMING UP
C02-Upper Arm Massage 1 B05-Shoulder Stretch 2

Phase 1 Phase 2 Phase 1 Phase 2

Time 60 60 Time 30 30

Rest 0 0 Rest 0 0

Amplitude H H Amplitude L L

Repetitions 1 1 Repetitions 1 1

Execution passive passive Execution passive passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Place upper arm on the machine Do not overstretch shoulder Shoulders and Arms Face away from machine; hold Stand near machine and Front of Shoulder
and hold passively on to one strap with arm at the maintain balance at all times
side; outwardly rotate shoulder
and let arm extend back; lean
forward slightly

B06-Pectoral Stretch 3

Phase 1 Phase 2

Time 30 30

Rest 0 0

Amplitude L L

Repetitions 1 1

Execution passive passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”

Place arm on plate with elbow Maintain neutral spinal Chest and Front of Shoulders
bent at 90 degrees; slowly alignment
lower your body to the floor until
tension felt in chest muscles

WORK OUT
A16-Lower Abdominals 1 A18-Lateral Abdominals 2

Phase 1 Phase 2 Phase 1 Phase 2

Time 30 60 Time 30 60

Rest 30 30 Rest 30 30

Amplitude L H Amplitude L H

Repetitions 1 1 Repetitions 1 1

Execution static dynamic Execution static dynamic

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
In prone position, place flexed Move slowly and with Abdominals Lay on side; place flexed elbow Maintain stability and Side Abdominals, Hips, and
elbows on the plate; engage control on plate, stacked feet on floor; optimal alignment from Shoulders
abs, glutes, and hamstrings as push hips up neck to feet
you extend

A07-Lattisimus Dip 3 A08-Push Up 4

Phase 1 Phase 2 Phase 1 Phase 2

Time 30 60 Time 30 60
Rest
Rest 30 30 30 30
Frequency
Amplitude L H L H
Amplitude
Repetitions 1 1 1 1
Repetitions
Execution static dynamic Execution static dynamic

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Seated on edge of plate, place Keep hips close to plate, Upper and Middle Back Place hands approximately Descend down only to a Chest, Shoulders, and Arms
hands shoulder width apart maintain neutral neck and shoulder width apart; bend the range of motion that can be
and keep knees bent; lift hips head alignment elbows to lower body controlled; maintain neutral
off plate with straight arms and spinal alignment
press shoulders down
A09-Triceps Dip 5 A11-Bent Over Pull 6

Phase 1 Phase 2 Phase 1 Phase 2

Time 30 60 Time 30 60

Rest 30 30 Rest 30 30

Amplitude L H Amplitude L H

Repetitions 1 1 Repetitions 1 1

Execution static dynamic Execution static static

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Lift hips slightly off edge of Keep hips close to plate, Triceps and Shoulders Activate mid back muscles; pull Maintain neutral spinal Mid / Upper Back and Arms
plate, hands about shoulder maintain neutral neck and the straps to increase tension alignment; avoid excessive
width apart; lower slightly by head alignment in the straps and the back arm elevation
bending elbows and arms

A10-Bicep Curl 7 A12-Shoulder Press 8

Phase 1 Phase 2 Phase 1 Phase 2

Time 30 60 Time 30 60

Rest 30 30 Rest 30 30

Amplitude L H Amplitude L H

Repetitions 1 1 Repetitions 1 1

Execution static static Execution static static

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Activate the biceps and forearms Maintain neutral spinal Biceps, Shoulder and Place hands on plate, with hips Descend down only to a Shoulders and Arms
with the intention to “curl” the alignment; avoid excessive Forearms flexed and legs almost straight; range of motion that can be
straps up arm elevation bend the elbows to lower body controlled; maintain neutral
spinal alignment

A13-Front Raise 9 A14-Lateral Side Raise 10

Phase 1 Phase 2 Phase 1 Phase 2

Time 30 60 Time 30 60

Rest 30 30 Rest 30 30

Amplitude L H Amplitude L H

Repetitions 1 1 Repetitions 1 1

Execution static static Execution static static

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Hold straps with straight arms Adjust straps or body Shoulders and Core Hold straps with straight arms, Adjust straps or body Shoulders and Arms
and flex shoulders to desired position to alter range of and rotate shoulders to desired position to alter range of
range; actively pull on straps to motion; maintain neutral range; actively pull on straps to motion; maintain neutral
increase tension spinal alignment increase tension spinal alignment

COOLING DOWN
C02-Upper Arm Massage 1 D01-Shoulder and Neck Relaxor 2

Phase 1 Phase 2 Phase 1 Phase 2

Time 60 60 Time 60 60

Rest 0 0 Rest 0 0

Amplitude H H Amplitude L L

Repetitions 1 1 Repetitions 1 1

Execution passive passive Execution passive passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Place upper arm on the plate Do not overstretch shoulder Shoulders and Arms Slowly flex shoulder to Move slowly and with Stretch in Back and
and hold passively comfortable range; while control; reduce shoulder Shoulders
keeping arms in place on the range of motion if feeling in
plate, slowly move with intention front of shoulder only; do
of pulling hips away from hands not let head touch the plate
horizontally
D03-Upper Body Relaxor 3

Phase 1 Phase 2

Time 60 60

Rest 0 0

Amplitude L L

Repetitions 1 1

Execution passive passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”

Sit on floor facing away from Support head and neck Upper Back
plate; place mat between your if needed
middle back and the plate
LOWER Body Strength

WARMING UP
C03-Quadriceps Massage 1 C06-Hamstring Massage 2

Phase 1 Phase 2 Phase 1 Phase 2

Time 60 60 Time 60 60

Rest 0 0 Rest 0 0

Amplitude H H Amplitude H H

Repetitions 1 1 Repetitions 1 1

Execution passive passive Execution passive passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Start in prone position with front Slowly flex knee for more Quadriceps Place hamstrings and calves on Rotate hips to emphasize Hamstrings and Calves
of thigh on the plate emphasis on lower quad; the plate and upper body on step inner or outer leg
upper body should be off
the plate

B01-Hamstring Stretch 3 B02-Quadriceps Stretch 4

Phase 1 Phase 2 Phase 1 Phase 2

Time 30 30 Time 30 30

Rest 0 0 Rest 0 0

Amplitude L L Amplitude L L

Repetitions 1 1 Repetitions 1 1

Execution passive passive Execution passive passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Keeping your legs straight but Maintain neutral spinal Glutes, Hamstrings, and Push your hips forward until first Move slowly and with Front of Hip and Quads
not locked, anteriorly tilt your alignment Calves point of tension is felt in the hip control
pelvis and push your hips back
gently

WORK OUT
A01-Squat 1 A04-Lunge 2

Phase 1 Phase 2 Phase 1 Phase 2

Time 30 30 Time 30 30

Rest 30 30 Rest 30 30

Amplitude L H Amplitude L H

Repetitions 1 1 Repetitions 1 1

Execution static dynamic Execution static dynamic

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Sit back by flexing hips, knees, Maintain neutral spinal Glutes, Quads, and Standing with one foot on plate, Maintain neutral spinal Glutes, Quads, and
and ankles until desired depth alignment; do not “hang” Hamstrings one foot on floor; bend at the alignment and control Hamstrings
is reached on handles hips, knees, and ankles and during descent
lower slowly until desired depth
is reached

A02-Deep Squat 3 A03-Wide Stance Squat 4

Phase 1 Phase 2 Phase 1 Phase 2

Time 30 30 Time 30 30

Rest 30 0 Rest 30 30

Amplitude L H Amplitude L H

Repetitions 1 1 Repetitions 1 1

Execution static dynamic Execution static dynamic

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Sit back by flexing hips, knees, Allow for normal spinal Glutes, Quads, and Start with feet wider than Maintain neutral spinal Glutes, Quads, and
and ankles until desired depth movement under control; do Hamstrings shoulder width; sit back by alignment; do not “hang” Hamstrings
is reached not “hang” on handles flexing hips, knees, and ankles on handles
until desired depth is reached
A05-Calves 5 A06-Pelvic Bridge 6

Phase 1 Phase 2 Phase 1 Phase 2

Time 30 30 Time 30 30

Rest 30 30 Rest 30 30

Amplitude L H Amplitude L H

Repetitions 1 1 Repetitions 1 1

Execution static dynamic Execution static dynamic

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Stand on toes with slight bend at Maintain neutral spinal Calves, Quads, and Press feet into plate while Engage glutes and Glutes, Hamstrings and
the hips and knees alignment; do not “hang” Hamstrings pushing the hips upward hamstrings as prime movers Lower Back
on handles

COOLING DOWN
C01-Calves Massage 1 C03-Quadriceps Massage 2

Phase 1 Phase 2 Phase 1 Phase 2

Time 60 60 Time 60 60

Rest 0 35 Rest 0 35

Amplitude H H Amplitude H H

Repetitions 1 1 Repetitions 1 1

Execution passive passive Execution passive passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Lay on your back with calves Cross one leg over the Calves Start in prone position with front Slowly flex knee for more Quadriceps
on the plate other for deeper massage of thighs on the plate emphasis on lower quad;
upper body should be off
the plate

C06-Hamstring Massage 3

Phase 3 Phase 2

Time 60 60
Rest
0 35
Amplitude
H H
Repetitions

Execution 1 1

passive passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”

Hamstrings and calves on the Rotate hips to emphasize Hamstrings and Calves
plate and upper body on step inner or outer leg
Cellulite REDUCTION

CELLULITE CONDITIONING
C01-Calves Massage 1 C03-Quadriceps Massage 2

Phase 1 Phase 2 Phase 1 Phase 2

Time 60 60 Time 60 60

Rest 0 0 Rest 0 0

Amplitude L H Amplitude L H

Repetitions 1 1 Repetitions 1 1

Execution passive passive Execution passive passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Lay on your back with calves Cross one leg over the Calves Start in prone position with front Slowly flex knee for more Quadriceps
on the plate other for deeper massage of thighs on the plate emphasis on lower quad;
upper body should be off
the plate

C04-Adductor Massage 3 C05-Abductor Massage 4

Phase 1 Phase 2 Phase 1 Phase 2

Time 60 60 Time 60 60

Rest 0 0 Rest 0 0

Amplitude L H Amplitude L H

Repetitions 1 1 Repetitions 1 1

Execution passive passive Execution passive passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Place inner thigh on plate with Use step if more Adductor (Inner Thigh) Lay sideways on plate with Rotate body to emphasize
Abductor (Outer Thigh)
opposite leg resting on the floor comfortable knees bent and elbow resting different areas of legs
on floor and hips

C06-Hamstring Massage 5

Phase 1 Phase 2

Time 60 60

Rest 0 0

Amplitude L H

Repetitions 1 1

Execution passive passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”

Place hamstrings and calves on Rotate hips to emphasize Hamstrings and Calves
the plate and upper body on step inner or outer leg
ANTI-STRESS CONdITIONING

C01-Calves Massage 1 C06-Hamstring Massage 2

Phase 1 Phase 2 Phase 1 Phase 2

Time 60 60 Time 60 60

Rest 0 0 Rest 0 0

Amplitude H H Amplitude H H

Repetitions 1 1 Repetitions 1 1

Execution passive passive Execution passive passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Lay on your back with calves Cross one leg over the Calves Place hamstrings and calves on Rotate hips to emphasize Hamstrings and Calves
on the plate other for deeper massage the plate and upper body on step inner or outer leg

B05-Shoulder Stretch 3 D01-Shoulder and Neck Relaxor 4

Phase 1 Phase 2 Phase 1 Phase 2

Time 30 30 Time 30 30

Rest 0 0 Rest 0 0

Amplitude L L Amplitude L L

Repetitions 1 1 Repetitions 1 2

Execution passive passive Execution passive passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Face away from plate; hold on to Stand near plate and Front of Shoulder Slowly flex shoulder to Move slowly and with Back and Shoulders
one strap with arm at the side; maintain balance at all times comfortable range; while control; reduce shoulder
outwardly rotate shoulder and let keeping arms in place on the range of motion if feeling in
arm extend back; lean forward plate, slowly move with intention front of shoulder only; do
slightly of pulling hips away from hands not let head touch the plate
horizontally

D03-Upper Body Relaxor 5 D02-Lower Back Relaxor 6

Phase 1 Phase 2 Phase 1 Phase 2

Time 60 60 Time 60 60

Rest 0 0 Rest 0 0

Amplitude L L Amplitude L L

Repetitions 1 2 Repetitions 1 2

Execution passive passive Execution passive passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Sit on floor facing away from Support head and neck Upper Back Place pad or mat between your Adjust position to get Lower Back
plate; place mat between your if needed back and the plate; flatten your desired contact point
middle back and the plate Lower back against the plate

D04-Back Relaxor 7

Phase 1 Phase 2

Time 60 60

Rest 0 0

Amplitude L L

Repetitions 1 2

Execution passive passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”

Place mat on the plate, feet on Use range of motion that is Back and Hips
the floor, knees bent; slowly comfortable
exhale and bend forward,
allowing your back to round
StretchING AND Flexibility

WARMING UP
C06-Hamstring Massage 1 D04-Back Relaxor 2

Phase 1 Phase 2 Phase 1 Phase 2

Time 60 60 Time 60 60

Rest 0 0 Rest 0 0

Amplitude H H Amplitude L L

Repetitions 1 1 Repetitions 1 1

Execution passive passive Execution passive passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Place hamstrings and calves on Rotate hips to emphasize Hamstrings and Calves Place mat on the plate, feet on Use range of motion that is Back and Hips
the plate and upper body on step inner or outer leg the floor, knees bent; slowly comfortable
exhale and bend forward,
allowing your back to round

WORK OUT
B01-Hamstring Stretch 1 B02-Quadriceps Stretch 2

Phase 1 Phase 2 Phase 1 Phase 2

Time 30 30 Time 30 30

Rest 0 0 Rest 0 0

Amplitude L L Amplitude L L

Repetitions 1 2 Repetitions 1 2

Execution passive passive Execution passive passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Keeping your legs straight but Maintain neutral spinal Glutes, Hamstrings, and Push your hips forward until first Move slowly and with Front of Hip and Quads
not locked, anteriorly tilt your alignment Calves point of tension is felt in the hip control
pelvis and push your hips back
gently

B03-Calf Stretch 3 B04-Adductor Stretch 4

Phase 1 Phase 2 Phase 1 Phase 2

Time 30 30 Time 30 30

Rest 0 0 Rest 0 0

Amplitude L L Amplitude L L

Repetitions 1 2 Repetitions 1 2

Execution passive passive Execution passive passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Lunge forward slightly, keep the Keep back heel on plate Calves Keeping leg on the plate Move slowly and with Adductors (Inner Thigh)
back leg straight while pushing straight, lean into opposite leg control
the heel into the plate and sit back

B05-Shoulder Stretch 5 B06-Pectoral Stretch 6

Phase 1 Phase 2 Phase 1 Phase 2

Time 30 30 Time 30 30

Rest 0 0 Rest 0 0

Amplitude L L Amplitude L L

Repetitions 1 2 Repetitions 1 2

Execution passive passive Execution passive passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Face away from plate; hold on to Stand near plate and Front of Shoulders Place arm on plate with elbow Maintain neutral spinal Chest and Front of Shoulders
one strap with arm at the side; maintain balance at all times bent at 90 degrees; slowly alignment
outwardly rotate shoulder and let lower your body to the floor until
arm extend back; lean forward tension felt in chest muscles
slightly
COOLING DOWN
C03-Quadriceps Massage 1 C06-Hamstring Massage 2

Phase 1 Phase 2 Phase 1 Phase 2

Time 60 60 Time 60 60

Rest 0 0 Rest 0 0

Amplitude H H Amplitude H H

Repetitions 1 1 Repetitions 1 1

Execution passive passive Execution passive passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Start in prone position with front Slowly flex knee for more Quadriceps Place hamstrings and calves on Rotate hips to emphasize Hamstrings and Calves
of thigh on the plate emphasis on lower quad; the plate and upper body on step inner or outer leg
upper body should be off
the plate
Bone Mineral DENSITY

WARMING UP
B06-Pectoral Stretch 1 C06-Hamstring Massage 2

Phase 1 Phase 2 Phase 1 Phase 2

Time 60 60 Time 60 60

Rest 0 0 Rest 0 0

Amplitude H H Amplitude H H

Repetitions 1 1 Repetitions 1 1

Execution passive passive Execution passive passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Place arm on plate with elbow Maintain neutral spinal Chest and Front of Shoulders Place hamstrings and calves on Rotate hips to emphasize Hamstrings and Calves
bent at 90 degrees; slowly alignment the plate and upper body on step inner or outer leg
lower your body to the floor until
tension felt in chest muscles

B02-Quadriceps Stretch 3 B04-Adductor Stretch 4

Phase 1 Phase 2 Phase 1 Phase 2

Time 30 30 Time 30 30

Rest 0 0 Rest 0 0

Amplitude L L Amplitude L L

Repetitions 1 1 Repetitions 1 1

Execution passive passive Execution passive passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Push your hips forward until first Move slowly and with Front of Hip and Quads Keeping leg on the plate Move slowly and with Adductors (Inner Thigh)
point of tension is felt in the hip control straight, lean into opposite leg control
and sit back

WORK OUT
A01-Squat 1 A02-Deep Squat 2

Phase 1 Phase 2 Phase 1 Phase 2

Time 30 30 Time 30 30

Rest 30 30 Rest 30 30

Amplitude L H Amplitude L H

Repetitions 1 1 Repetitions 1 1

Execution static dynamic Execution static dynamic

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Sit back by flexing hips, knees, Maintain neutral spinal Glutes, Quads, and Sit back by flexing hips, knees, Allow for normal spinal Glutes, Quads, and
and ankles until desired depth alignment; do not “hang” Hamstrings and ankles until desired depth movement under control; do Hamstrings
is reached on handles is reached not “hang” on handles

A03-Wide Stance Squat 3 A04-Lunge 4

Phase 1 Phase 2 Phase 1 Phase 2

Time 30 30 Time 30 30

Rest 30 30 Rest 30 30

Amplitude L H Amplitude L H

Repetitions 1 1 Repetitions 1 1

Execution static dynamic Execution static dynamic

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Start with feet wider than Maintain neutral spinal Glutes, Quads, and Standing with one foot on plate, Maintain neutral spinal Glutes, Quads, and
shoulder width; sit back by alignment; do not “hang” Hamstrings one foot on floor; bend at the alignment and control Hamstrings
flexing hips, knees, and ankles on handles hips, knees, and ankles and during descent
until desired depth is reached lower slowly until desired depth
is reached
 A05-Calves 5 A08-Push Up 6

Phase 1 Phase 2 Phase 1 Phase 2

Time 30 30 Time 30 30

Rest 30 30 Rest 30 30

Amplitude L H Amplitude L H

Repetitions 1 1 Repetitions 1 1

Execution static dynamic Execution static dynamic

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Stand on toes with slight bend at Maintain neutral spinal Calves, Quads, and Hands approximately shoulder Descend down only to a Chest, Shoulders, and Arms
the hips and knees alignment; do not “hang” Hamstrings width apart; bend the elbows to range of motion that can be
on handles lower body controlled; maintain neutral
spinal alignment

A09-Triceps Dip 7

Phase 1 Phase 2

Time 30 30

Rest 30 30

Amplitude L H

Repetitions 1 1

Execution static dynamic

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”

Lift hips slightly off edge of Keep hips close to plate, Triceps and Shoulders
plate, hands about shoulder maintain neutral neck and
width apart; lower slightly by head alignment
bending elbows

COOLING DOWN
C06-Hamstring Massage 1 D03-Upper Body Relaxor 2

Phase 1 Phase 2 Phase 1 Phase 2

Time 60 60 Time 60 60

Rest 0 0 Rest 0 0

Amplitude H H Amplitude L L

Repetitions 1 1 Repetitions 1 1

Execution passive passive Execution passive passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Place hamstrings and calves on Rotate hips to emphasize Hamstrings and Calves Sit on floor facing away from Support head and neck Upper Back
the plate and upper body on step inner or outer leg plate; place mat between your if needed
middle back and the plate
Endurance

WARMING UP
C03-Quadriceps Massage 1 C06-Hamstring Massage 2

Phase 1 Phase 2 Phase 1 Phase 2

Time 60 60 Time 60 60

Rest 0 0 Rest 0 0

Amplitude H H Amplitude H H

Repetitions 1 1 Repetitions 1 1

Execution passive passive Execution passive passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Start in prone position with front Slowly flex knee for more Quadriceps Place hamstrings and calves on Rotate hips to emphasize Hamstrings and Calves
of thigh on the plate emphasis on lower quad; the plate and upper body on step inner or outer leg
upper body should be off
the plate

B02-Quadriceps Stretch 3 B03-Calf Stretch 4

Phase 1 Phase 2 Phase 1 Phase 2

Time 30 30 Time 30 30

Rest 0 0 Rest 0 0

Amplitude L L Amplitude L L

Repetitions 1 1 Repetitions 1 1

Execution passive passive Execution passive passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Push your hips forward until first Move slowly and with Front of Hip and Quads Lunge forward slightly, keep the Keep back heel on plate Calves
point of tension is felt in the hip control back leg straight while pushing
the heel into the plate

WORK OUT
A06-Pelvic Bridge 1 A15-Abdominal Crunch 2

Phase 1 Phase 2 Phase 1 Phase 2

Time 30 30 Time 30 30

Rest 0 0 Rest 0 0

Amplitude L H Amplitude L H

Repetitions 1 1 Repetitions 1 1

Execution static dynamic Execution static dynamic

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Press feet into plate while Engage glutes and Glutes, Hamstrings and Engage your abdominals as you Stabilize neck if needed; Front of Abdominals
pushing the hips upward hamstrings as prime movers Lower Back flex your spine maintain spinal control
throughout movement

A16-Lower Abdominals 3 A02-Deep Squat 4

Phase 1 Phase 2 Phase1 Phase 2

Time 30 30 Time 30 30

Rest 0 0 Rest 0 0

Amplitude L H Amplitude L H

Repetitions 1 1 Repetitions 1 1

Execution static static Execution static dynamic

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
In prone position, place flexed Move slowly and with Abdominals Sit back by flexing hips, knees, Allow for normal spinal Glutes, Quads, and
elbows on the plate; engage control and ankles until desired depth movement under control; do Hamstrings
abs, glutes, and hamstrings as is reached not “hang” on handles
you extend
A04-Lunge 5 A08-Push Up 6

Phase 1 Phase 2 Phase 1 Phase 2

Time 30 30 Time 30 30

Rest 0 0 Rest 0 0

Amplitude L H Amplitude L H

Repetitions 1 1 Repetitions 1 1

Execution static dynamic Execution static dynamic

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Standing with one foot on plate, Maintain neutral spinal Glutes, Quads, and Hands approximately shoulder Descend down only to a Chest, Shoulders, and Arms
one foot on floor; bend at the alignment and control Hamstrings width apart; bend the elbows to range of motion that can be
hips, knees, and ankles and during descent lower body controlled; maintain neutral
lower slowly until desired depth spinal alignment
is reached

A09-Triceps Dip 7 A03-Wide Stance Squat 8

Phase 1 Phase 2 Phase 1 Phase 2

Time 30 30 Time 30 30

Rest 0 0 Rest 0 0

Amplitude L H Amplitude L H

Repetitions 1 1 Repetitions 1 1

Execution static dynamic Execution static dynamic

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Lift hips slightly off edge of Keep hips close to plate, Triceps and Shoulders Start with feet wider than Maintain neutral spinal Glutes, Quads, and
plate, hands about shoulder maintain neutral neck and shoulder width; sit back by alignment; do not “hang” Hamstrings
width apart; lower slightly by head alignment flexing hips, knees, and ankles on handles
bending elbows until desired depth is reached

A04-Lunge 9 A18-Lateral Abdominals 10

Phase 1 Phase 2 Phase 1 Phase 2

Time 30 30 Time 30 30

Rest 0 0 Rest 0 0

Amplitude L H Amplitude L H

Repetitions 1 1 Repetitions 1 1

Execution static dynamic Execution static dynamic

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Standing with one foot on plate, Maintain neutral spinal Glutes, Quads, and Lay on side; place flexed elbow Maintain stability and Lateral Abdominals, Hips, and
one foot on floor; bend at the alignment and control Hamstrings on plate, stacked feet on floor; optimal alignment from Shoulders
hips, knees, and ankles and during descent push hips up neck to feet
lower slowly until desired depth
is reached

A13-Front Raise 11

Phase 2

Time 30

Rest 0

Amplitude H

Repetitions 1

Execution static

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”

Hold straps with straight arm Adjust straps or body Shoulders and Core
and flex shoulder to desired position to alter range of
range; actively pull on straps to motion; maintain neutral
increase tension spinal alignment
COOLING DOWN
D02-Lower Back Relaxor 1 C01-Calves Massage 2

Phase 1 Phase 2 Phase 1 Phase 2

Time 60 60 Time 60 60

Rest 0 0 Rest 0 0

Amplitude L L Amplitude H H

Repetitions 1 1 Repetitions 1 1

Execution passive passive Execution passive passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Place pad or mat between your Adjust position to get Lower Back Lay on your back with calves Cross one leg over the Calves
back and the plate; flatten your desired contact point on the plate other for deeper massage
Lower back against the plate

C03-Quadriceps Massage 3

Phase 1 Phase 2

Time 60 60

Rest 0 0

Amplitude H H

Repetitions 1 1

Execution passive passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”

Start in prone position with front Slowly flex knee for more Quadriceps
of thigh on the plate emphasis on lower quad;
upper body should be off
the plate
Recovery

WARMING UP
C01-Calves Massage 1 B05-Shoulder Stretch 2

Phase 1 Phase 1

Time 60 Time 30

Rest 0 Rest 0

Amplitude H Amplitude L

Repetitions 1 Repetitions 1

Execution passive Execution passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Lay on your back with calves Cross one leg over the Calves Face away from plate; hold on to Stand near plate and Front of Shoulder
on the plate other for deeper massage one strap with arm at the side; maintain balance at all times
outwardly rotate shoulder and let
arm extend back; lean forward
slightly

B06-Pectoral Stretch 3

Phase 1

Time 30

Rest 0

Amplitude L

Repetitions 1

Execution passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”

Place arm on plate with elbow Maintain neutral spinal Chest and Front of Shoulders
bent at 90 degrees; slowly alignment
lower your body to the floor until
tension felt in chest muscles

WORK OUT
A02-Deep Squat 1 A04-Lunge 2

Phase 1 Phase 1

Time 30 Time 30

Rest 30 Rest 30

Amplitude L Amplitude L

Repetitions 1 Repetitions 1

Execution static Execution static

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Sit back by flexing hips, knees, Allow for normal spinal Glutes, Quads, and Standing with one foot on plate, Maintain neutral spinal Glutes, Quads, and
and ankles until desired depth movement under control; do Hamstrings one foot on floor; bend at the alignment and control Hamstrings
is reached not “hang” on handles hips, knees, and ankles and during descent
lower slowly until desired depth
is reached

A08-Push Up 3 A09-Triceps Dip 4

Phase 1 Phase1

Time 30 Time 30

Rest 30 Rest 30

Amplitude L Amplitude L

Repetitions 1 Repetitions 1

Execution static Execution static

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Place hands approximately Descend down only to a Chest, Shoulders, and Arms Lift hips slightly off edge of Keep hips close to plate, Triceps and Shoulders
shoulder width apart; bend the range of motion that can be plate, hands about shoulder maintain neutral neck and
elbows to lower body controlled; maintain neutral width apart; lower slightly by head alignment
spinal alignment bending elbows
COOLING DOWN
D01-Shoulder and Neck Relaxor 1 D03-Upper Body Relaxor 2

Phase 1 Phase 1

Time 60 Time 60

Rest 0 Rest 0

Amplitude L Amplitude L

Repetitions 1 Repetitions 1

Execution passive Execution passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Slowly flex shoulder to Move slowly and with Back and Shoulders Sit on floor facing away from Support head and neck Upper Back
comfortable range; while control; reduce shoulder plate; place mat between your if needed
keeping arms in place on the range of motion if feeling in middle back and the plate
plate, slowly move with intention front of shoulder only; do
of pulling hips away from hands not let head touch the plate
horizontally

C03-Quadriceps Massage 3 C01-Calves Massage 4

Phase 1 Phase 1

Time 60 Time 60

Rest 0 Rest 0

Amplitude H Amplitude H

Repetitions 1 Repetitions 1

Execution passive Execution passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Start in prone position with front Slowly flex knee for more Quadriceps Lay on your back with calves Cross one leg over the Calves
of thighs on the plate emphasis on lower quad; on the plate other for deeper massage
upper body should be off
the plate
CIRCULATION

WARMING UP
B02-Quadriceps Stretch 1 B04-Adductor Stretch 2

Phase 1 Phase 1

Time 30 Time 30

Rest 0 Rest 0

Amplitude L Amplitude L

Repetitions 1 Repetitions 1

Execution passive Execution passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Push your hips forward until first Move slowly and with Front of Hip and Quads Keeping leg on the plate Move slowly and with Adductors (Inner Thigh)
point of tension is felt in the hip control straight, lean into opposite leg control
and sit back

WORK OUT / MASSAGE

C01-Calves Massage 1 C02-Upper Arm Massage 2

Phase 1 Phase 1

Time 60 Time 60

Rest 30 Rest 30

Amplitude H Amplitude H

Repetitions 1 Repetitions 1

Execution passive Execution passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Lay on your back with calves Cross one leg over the Calves Place upper arm on the plate Do not overstretch shoulder Shoulders and Arms
on the plate other for deeper massage and hold passively

C03-Quadriceps Massage 3 C04-Adductor Massage 4

Phase 1 Phase 1

Time 60 Time 60

Rest 30 Rest 30

Amplitude H Amplitude H

Repetitions 1 Repetitions 1

Execution passive Execution passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Start in prone position with front Slowly flex knee for more Quadriceps Place inner thigh on plate with Use step if more Adductors (Inner Thigh)
of thigh on the plate emphasis on lower quad; opposite leg resting on the floor comfortable
upper body should be off
the plate
C05-Abductor Massage 5 C06-Hamstring Massage 6

Phase 1 Phase 2

Time 60 Time 60

Rest 30 Rest 30

Amplitude H Amplitude H

Repetitions 1 Repetitions 1

Execution passive Execution passive

PROCEDURE COACHING KEYS “YOU SHOULD FEEL...” PROCEDURE COACHING KEYS “YOU SHOULD FEEL...”
Lay sideways on plate with Rotate body to emphasize Abductor (Outer Thigh) Place hamstrings and calves on Rotate hips to emphasize Hamstrings and Calves
knees bent and elbow resting different areas of legs the plate and upper body on step inner or outer leg
on floor and hips
41
POWER PLATE® EXERCISES
STRENGTH

A01-Squat A02-Deep Squat

PROCEDURE PROCEDURE
Sit back by flexing hips, knees, and Sit back by flexing hips, knees, and
ankles until desired depth is reached ankles until desired depth is reached

COACHING KEYS COACHING KEYS

Maintain neutral spinal alignment; do Allow for normal spinal movement
not “hang” on handles under control; do not “hang” on
handles

“YOU SHOULD FEEL...” “YOU SHOULD FEEL...”

Glutes, Quads, and Hamstrings Glutes, Quads, and Hamstrings

A03-Wide Stance Squat A04-Lunge

PROCEDURE PROCEDURE
Start with feet wider than shoulder Standing with one foot on plate, one
width; sit back by flexing hips, knees, foot on floor; bend at the hips, knees,
and ankles until desired depth is and ankles and lower slowly until
reached desired depth is reached

COACHING KEYS COACHING KEYS

Maintain neutral spinal alignment;do Maintain neutral spinal alignment and
not “hang” on handles control during descent

“YOU SHOULD FEEL...” “YOU SHOULD FEEL...”

Glutes, Quads, and Hamstrings Glutes, Quads, and Hamstrings

A05-Calves A06-Pelvic Bridge

PROCEDURE PROCEDURE
Stand on toes with slight bend at the Press feet into plate while pushing the
hips and knees hips upward

COACHING KEYS COACHING KEYS

Maintain neutral spinal alignment; do Engage glutes and hamstrings as
not “hang” on handles primary muscles

“YOU SHOULD FEEL...” “YOU SHOULD FEEL...”

Calves, Quads, and Hamstrings Glutes, Hamstrings and Lower Back
A07-Lattisimus Dip A08-Push Up
PROCEDURE PROCEDURE
Seated on edge of plate, hands about Place hands approximately shoulder
shoulder width apart; keep knees bent; width apart; bend the elbows to lower
lift hips off plate with straight arms; body
press shoulders down

COACHING KEYS COACHING KEYS

Keep hips close to plate; maintain Descend down only to a range of
neutral neck and head alignment motion that can be controlled; maintain
neutral spinal alignment

“YOU SHOULD FEEL...” “YOU SHOULD FEEL...”

Upper and Middle Back Chest, Shoulders, and Arms

A09-Triceps Dip A10-Bicep Curl

PROCEDURE PROCEDURE
Lift hips slightly off edge of plate, Activate the biceps and forearms with
hands about shoulder width apart; the intention to “curl” the straps up
lower slightly by bending elbows

COACHING KEYS COACHING KEYS

Keep hips close to plate; maintain Maintain neutral spinal alignment;
neutral neck and head alignment avoid excessive arm elevation

“YOU SHOULD FEEL...” “YOU SHOULD FEEL...”

Triceps and Shoulders Biceps, Shoulder and Forearms

A11-Bent Over Pull A12-Shoulder Press

PROCEDURE PROCEDURE
Activate mid back muscles; pull the Place hands on plate, with hips flexed
straps to increase tension in the straps and legs almost straight; bend the
and the back and arms elbows to lower body

COACHING KEYS COACHING KEYS

Maintain neutral spinal alignment; Descend down only to a range of
avoid excessive arm elevation motion that can be controlled; maintain
neutral spinal alignment

“YOU SHOULD FEEL...” “YOU SHOULD FEEL...”

Mid / Upper Back and Arms Shoulders and Arms
A13-Front Raise A14-Lateral Side Raise
PROCEDURE PROCEDURE
Hold straps with straight arm and flex Hold straps with straight arms, and
shoulder to desired range; actively pull abduct shoulder to desired range;
on straps to increase tension actively pull on straps to increase
tension

COACHING KEYS COACHING KEYS

Adjust straps or body position to alter Adjust straps or body position to alter
range of motion; maintain neutral range of motion; maintain neutral
spinal alignment spinal alignment

“YOU SHOULD FEEL...” “YOU SHOULD FEEL...”

Shoulders and Core Shoulders and Arms

A15-Abdominal Crunch A16-Lower Abdominals

PROCEDURE PROCEDURE
Engage your abdominals as you flex In prone position, place flexed elbows
your spine on the plate; engage abs, glutes, and
hamstrings as you extend

COACHING KEYS COACHING KEYS

Stabilize neck if needed; maintain Maintain stability and optimal
spinal control throughout movement alignment from neck to feet

“YOU SHOULD FEEL...” “YOU SHOULD FEEL...”

Abdominals Abdominals

A17-Standing Abdominals A18-Lateral Abdominals

PROCEDURE PROCEDURE
Engage abdominal wall and arms with Lay on side; place flexed elbow on
the intention of extending or pulling the plate, stacked feet on floor; push
shoulders back hips up

COACHING KEYS COACHING KEYS

Maintain stability and optimal Maintain stability and optimal
alignment from neck to feet alignment from neck to feet

“YOU SHOULD FEEL...” “YOU SHOULD FEEL...”

Abdominals and Lats Lateral Abdominals, Hips, and
Shoulders
STRETCH

B01-Hamstring Stretch B02-Quadriceps Stretch

PROCEDURE PROCEDURE
Keeping your legs straight but not Push your hips forward until first point
locked, anteriorly tilt your pelvis and of tension is felt in the hip
push your hips back gently

COACHING KEYS COACHING KEYS

Maintain neutral spinal alignment Move slowly and with control

“YOU SHOULD FEEL...” “YOU SHOULD FEEL...”

Glutes, Hamstrings, and Calves Front of Hip and Quads

B03-Calf Stretch B04-Adductor Stretch

PROCEDURE PROCEDURE
Lunge forward slightly, keep the back Keeping leg on the plate straight, lean
leg straight while pushing the heel into into opposite leg and sit back
the plate

COACHING KEYS COACHING KEYS

Keep back heel on plate Move slowly and with control

“YOU SHOULD FEEL...” “YOU SHOULD FEEL...”

Calves Adductors (Inner Thigh)

B05-Shoulder Stretch B06-Pectoral Stretch

PROCEDURE PROCEDURE
Face away from plate; hold on to one Arm on plate with elbow bent at 90
strap with arm at the side; outwardly degrees; slowly lower your body to the
rotate shoulder and let arm extend floor until tension felt in chest muscles
back; lean forward slightly

COACHING KEYS COACHING KEYS

Stand near plate and maintain balance Maintain neutral spinal alignment
at all times

“YOU SHOULD FEEL...” “YOU SHOULD FEEL...”

Front of Shoulder Chest and Front of Shoulders
MASSAGE

C01-Calves Massage C02-Upper Arm Massage

PROCEDURE PROCEDURE
Lay on your back with calves on the Place upper arm on the plate and hold
plate passively

COACHING KEYS COACHING KEYS

Cross one leg over the other for Do not overstretch shoulder
deeper massage

“YOU SHOULD FEEL...” “YOU SHOULD FEEL...”

Calves Shoulders and Arms

C03-Quadriceps Massage C04-Adductor Massage

PROCEDURE PROCEDURE
Start in prone position with front of Place inner thigh on plate with
thigh on the plate opposite leg resting on the floor

COACHING KEYS COACHING KEYS

Slowly flex knee for more emphasis Use step if more comfortable
on lower quad; upper body should be
off the plate

“YOU SHOULD FEEL...” “YOU SHOULD FEEL...”

Quadriceps Adductors (Inner Thigh)

C05-Abductor Massage c06-Hamstring Massage

PROCEDURE PROCEDURE
Lay sideways on plate with knees bent, Place hamstrings and calves on the
and elbow resting on floor plate and upper body on step

COACHING KEYS COACHING KEYS

Rotate body to emphasize different Rotate hips to emphasize inner or
areas of legs and hips outer leg

“YOU SHOULD FEEL...” “YOU SHOULD FEEL...”

Abductor (Outer Thigh) Hamstrings and Calves
RELAXATION

D01-Shoulder and Neck Relaxor d02-Lower Back Relaxor

PROCEDURE PROCEDURE
Slowly flex shoulder to comfortable Place pad or mat between your back
range; while keeping arms in place on and the plate; flatten your Lower back
the plate, slowly move with intention against the plate
of pulling hips away from hands
horizontally

COACHING KEYS COACHING KEYS

Move slowly and with control; reduce Adjust position to get desired contact
shoulder range of motion if feeling in point
front of shoulder only; do not let head
touch the plate

“YOU SHOULD FEEL...” “YOU SHOULD FEEL...”

Stretch in Back and Shoulders Lower Back

D03-Upper Body Relaxor D04-Back Relaxor

PROCEDURE PROCEDURE
Sit on floor facing away from plate; Place mat on the plate, feet on the
place mat between your middle back floor, knees bent; slowly exhale and
and the plate bend forward, allowing your back to
round

COACHING KEYS COACHING KEYS

Support head and neck if needed Use range of motion that is
comfortable

“YOU SHOULD FEEL...” “YOU SHOULD FEEL...”

Upper Back Back and Hips