Power Plate® Core Blast 1This Acceleration Training™ workout incorporates a series of core strengthening exercises which target the back and abdominal muscles to help improve core stability, muscle endurance, posture and balance. At just 25 minutes, including warm up and massage, it is perfect as a group exercise class or for a one-to-one personal training session, for busy people looking for quick results.

Power Plate Level: Intermediate/Advanced

Modalities: Number of exercises

Movement Preparation 4

Circuit 9

Massage and Relaxation 2

Definitions:

Sets/Duration: Number of times exercise is performed and the amount of time each exercise is executed

Frequency/Amplitude: The number of Hz to set your machine and the level of amplitude, either low or high

Execution Options:

Passive: Relaxed

Static: No joint angle movement

Dynamic: Movement

Explosive: Rapid movement

Format Options:

Station: Performing a selected exercise to completion, then moving on to perform a new exercise, with a rest between each

Circuit: Completing a number of different exercises in order, and then completing all exercises again in the same order to complete the circuit

Super Set: Going back and forth between two exercises

General ClassGuidelines

All exercises must beprogressed slowly.

How to progress an exercise:1. Change the joint angle2. Phase out handle use3. Increase time duration

of exercise4. Decrease rest period5. Increase frequency (Hz)6. Increase amplitude

(low or high)7. Add extra weight (load)

Hydration

Remember to always stay hydrated. Drink plenty of water before, during and after exercises.

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Hydration - Remember to always stay hydrated. Drink plenty of water before, during and after exercises.

1. Kneeling Hip & Quad Stretch Execution: Dynamic

30Hz

30 Secs

Low

2. Standing Hamstring Stretch Execution: Dynamic

30Hz

30 Secs

Low

1. Movement Preparation Movement preparation is the essential way to start any workout, as it helps prepare the body’s systems for optimal movement, as well as mentally preparing you for training. It can also help reduce muscle stiffness and the risk of injury.

3. Chest & Shoulder Stretch Execution: Dynamic

4. Back Extension with Rotation Execution: Dynamic

30Hz

30 Secs

Low

30Hz

30 Secs

Low

Coaching Key: • Gently push chest and shoulders

towards floor to reach desired tension.

Coaching Key: • Back straight, knees wide apart.• Rotate spine to left and right side.

Coaching Key: • Back straight, relax shoulders. • Hips forward to reach desired tension.

Coaching Key: • Back straight, knees slightly bent. • Hips back to reach desired tension.

Please call +44 (0) 20 7483 7691 for more information.

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Hydration - Remember to always stay hydrated. Drink plenty of water before, during and after exercises.

2. Circuit Perform each exercise in the circuit, resting for 30 – 60 seconds at the end of each circuit.

1. Front Plank Execution: Static

2. Basic Crunch Execution: Dynamic

30 or 35Hz

45 Secs

Low

30 or 35Hz

45 Secs

Low

Circuit One - Rectus Abs.

Coaching Key: • Back straight, shoulders relaxed. • Engage abdominals.

Coaching Key: • Back straight, hips raised. • Engage abdominals.

3. V-Sit Execution: Static or Dynamic

30 or 35Hz

45 Secs

Low

Coaching Key: • Back straight, shoulders relaxed. • Maintain balance. • Engage abdominals.

Please call +44 (0) 20 7483 7691 for more information.

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Hydration - Remember to always stay hydrated. Drink plenty of water before, during and after exercises.

1. Kneeling Back Extension Execution: Static

2. Glute Bridge Execution: Dynamic

30 or 35Hz

45 Secs

Low

30 or 35Hz

45 Secs

Low

Circuit Two - Back.

Coaching Key: • Back straight, knees wide apart. • Engage back and abdominals muscles.

Coaching Key: • Feet hip width apart. • Engage hamstrings, glutes and

abdominals.• Progression: use medicine ball.

3. Dead Lift Execution: Static

30 or 35Hz

45 Secs

Low

Coaching Key: • Feet hip width apart. • Maintain neutral spine, chest up. • Holding straps, drive up from hips.

3. Circuit Perform each exercise in the circuit, resting for 30 – 60 seconds at the end of each circuit.

Please call +44 (0) 20 7483 7691 for more information.

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Hydration - Remember to always stay hydrated. Drink plenty of water before, during and after exercises.

2. Plank with Hip Extension Execution: Dynamic

3. Reverse Plank Execution: Static

30 or 35Hz

45 Secs

Low

30 or 35Hz

45 Secs

Low

1. Side Plank Execution: Static

30 or 35Hz

45 Secs

Low

Circuit Three - Oblique Abs.

4. Circuit Perform each exercise in the circuit, resting for 30 – 60 seconds at the end of each circuit.

Coaching Key: • Keep body straight, hips lifted.• Engage abdominals.

Coaching Key: • Back straight, hips raised.• Lift leg off the floor. Repeat for

other leg.• Engage abdominals.

Coaching Key: • Back straight, hips raised.• Engage abdominals.

Please call +44 (0) 20 7483 7691 for more information.

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Hydration - Remember to always stay hydrated. Drink plenty of water before, during and after exercises.

5. Massage and Relaxation The essential way to end any workout, massage and relaxation exercises can help to dissipate lactic acid and reduce the potential for delayed onset muscle soreness (DOMS), as well as encouraging the heart rate to return to its normal resting rate. Massage can also help increase circulation and reduce cellulite. The massage exercises in this protocol can be performed daily on the Power Plate® machine.

35 or 40Hz

60 Secs

Low or High

35 or 40Hz

60 Secs

Low or High

1. Back Relaxor 2. Hamstring Massage

Coaching Key: • Feet wide apart.• Bend forward, relax arms and

shoulders.

Please call +44 (0) 20 7483 7691 for more information.

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