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A / Strength
A 22 Shoulders
Standing on the VP, with your legs slightly bent, straight torso, pull
the straps upwards with your elbows high, be careful to hold hands
downwards.
A 23 Abdominals
Get into a “push up” position with your body in parallel with the floor,
the tip of your toes on the plate and the palm of your hands on the
floor, arms stretched.
A 24 Abdominal Arch
Stand at about one meter in front of the VP. Bend down keeping your
legs stretched and lean on the base with your forearms, holding the
edge of the VP with your fingers.
Raise up on the tip of your feet contracting your abdominals. Keep
this position.
A 25 Abdominal
Hands on the plate with your arms stretched, head slightly raised and
pelvis lowered. Then push up with pelvis low.
EXERCISE INSTRUCTIONS
B / Strength
B 01 Hamstring Stretch
Position your body in a wide stance on the Vibration Plate, buttocks
pushed backwards. Hold the handles, let your upper torso drop as
far forward as possible. This exercise will stretch the buttock and
hamstring muscle groups. Alternatively, stand up straight and let your
upper torso and arms drop forward.
B 02 Quadriceps Stretch
Place one shin on the vibration plate - ensuring the foot remains
off the Plate! Keeping the upper body and back straight, tense your
stomach. By pushing your pelvis forward you’ll be stretching your
quadriceps. Vary this exercise by pulling the rear leg forward.
B 03 Calf Stretch
Stand sideways on the vibration plate, with one leg in front of the other
and toes facing forward. The front leg should be slightly bent, the rear
leg is straight. Push the heel of the rear leg down and you should feel
tension in your calves. To vary this exercise, keep your back straight
and push your pelvis forward.
B 04a Adductor Stretch Right
Stand sideways on the VP with your feet near the support column.
Place the left foot on the floor close to the plate so legs are apart.
Bend the left leg while keeping the right leg straight. Keeping the
upper body straight, lower your buttocks to the floor. This exercise will
stretch the inside of your thighs.
B 04b Adductor Stretch Left
Stand sideways on the VP with your feet near the support column.
Place the right foot on the floor close to the plate so legs are apart.
Bend the right leg while keeping the left leg straight. Keeping the
upper body straight, lower your buttocks to the floor. This exercise will
stretch the inside of your thighs.
B 05 Shoulder Stretch
Stand with your back to the vibration plate and use your left hand to
pull the strap up to your buttocks. Your right hand placed on your head
and pulling it slightly to the right. This shoulder stretch works best by
alternating sides.
14


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