Definitions: Sets/Duration: Frequency/Amplitude: Execution Options: Passive: Static:

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1 1 Power Plate Boxing 3 Building upon previous Power Plate Boxing programs, this cardiovascular workout combines advanced Acceleration Training and Boxing for Fitness exercise to increase muscle strength, core stability and stamina. Developed by THUMP Boxing, the class is designed for two people to share one machine, alternating between the role of trainer (pad holder) and trainee (boxer) - encouraging participant interaction and helping maximise your revenue potential. Power Plate Level: Intermediate-Advanced Modalities: Stretch 4 Pyramid 4 Combo 4 Toning and Conditioning 4 Boxing Challenge 4 Massage and Relaxation 3 General Class Guidelines All exercises must be progressed slowly. How to progress an exercise: 1. Change the joint angle 2. Phase out handle use 3. Increase time duration of exercise 4. Decrease rest period 5. Increase frequency (Hz) 6. Increase amplitude (low or high) 7. Add extra weight (load) Number of Exercises Hydration Remember to always stay hydrated. Drink plenty of water before, during and after exercises. We advise all users to contact their physician or specialist before using the Power Plate machine and recommend that they do not start training without first obtaining medical clearance to exercise. N.B. Post Natal clients must obtain medical clearance to exercise before embarking on this training program. Definitions: Sets/Duration: Frequency/Amplitude: Execution Options: Passive: Static: Dynamic: Explosive: Relaxed: Format Options: Station: Circuit: Super Set: Number of times exercise is performed and the amount of time each exercise is executed The number of Hz to set your machine and the level of amplitude, either low or high Hold the exercise position indicated without creating muscle tension Hold the exercise position indicated at the point where most muscle tension is created Move throughout the exercise Move rapidly throughout the exercise Adopt position and relax muscles Rest after each exercise is performed Complete each exercise in the order indicated Perform each exercise in the superset without rest

2 1. Stretch Stretch 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. Instruction: Perform each stretch exercise once Kneeling Hip and Quad Stretch 2. Hamstring Stretch Back straight, shoulders relaxed Push hips forward to create tension in the hip Raise arms to increase the stretch 3. Lat Stretch 2 Arm Back straight, knees slightly bent Push hips back to reach desired tension in hamstrings and glutes 4. Kneeling Shoulder Stretch Reach forward with arms and push hips back to reach desired tension Stretch arm across the platform Push shoulder into the platform, roll over the joint

3 2. Pyramid A pyramid is a progressive series of punches, with pauses in between to reset the boxing stance, as is designed to build intensity. Instruction: Perform two supersets before switching roles from boxer to pad holder. 3 SUPERSET ONE SUPERSET TWO 1. Jab and Cross 2/4/6>20 Perform two punches, pause and reset boxing stance 1. Jab and Cross 2/4/6>20 Perform two punches, pause and reset boxing stance 2. Deep Squat with Shoulder Scaption Hold straps at full length and move dynamically in and out of a deep squat position, creating tension in the arms, legs and glutes 2. Dead Lift Fix arms in position, driving hips up. Maintain a good posture Engage abdominals

4 3. Combo A combo is a series of punches, where the number of punches in each set remains the same. Instruction: Perform two supersets and rest for seconds before switching roles from boxer to pad holder. 4 SUPERSET ONE 1. Jab, Jab, Cross 2. V-sit or Dynamic Perform one set, pause and reset boxing stance. Repeat the set until the maximum time is reached This excercise is performed on the Keep back straight SUPERSET TWO 1. Jab, Jab, Cross Immediately followed by x10 Jab and Cross. Perform one set, pause and reset boxing stance. Repeat the set until the maximum time is reached This excercise is performed on the 2. Kneeling Back Extension with Reach Sit back slightly Maintain a neutral spine

5 4. Toning and Conditioning 5 Instruction: Perform each exercise once and rest for 45 seconds before switching roles from boxer to pad holder. 1. Jab and Cross 2. Jab and Cross above the Head Perform two punches, pause and reset boxing stance Perform continuously until the maximum time is reached 3. Jab and Cross Perform two punches, pause and reset boxing stance 4. Lunge to Single Arm Shoulder Press Stand parallel to the machine in a wide lunge position and hold strap at full length. Push up towards the ceiling, elbow bent at a 90 degree angle

6 5. Boxing Challenge Instruction: Set the machine to 60 seconds, performing exercise 1, 2 and 3 for 20 seconds each. No rest in between exercises. Pad holder not required High Squat Position: Jab and Cross (Shadow Boxing) 20 Sec Sit back until desired depth is reached Shoulders relaxed 3. Deep Squat Position: Jab and Cross (Shadow Boxing) 20 Sec Sit back until desired depth is reached Shoulders relaxed 2. Middle Squat Position: Jab and Cross (Shadow Boxing) 20 Sec Sit back until desired depth is reached Shoulders relaxed 4. Wide Stance Squat: Duck and Weave, hold boxing stance and guard position Duck (as if to avoid a punch) into a squat position, holding weight on the dominant leg Then weave the torso to shift weight to the lead leg Return to start position Repeat duck and weave for 60 seconds

7 6. Massage and Relaxation Massage is the essential way to end any workout, as it can help dissolve 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. Massage exercises can be performed daily on the Power Plate machine. 7 Instruction: Perform each massage exercise once. 1. Hamstring Massage Execution: Relaxed 2. Quad Massage Execution: Relaxed 35-40Hz or High Roll legs slowly and push down into platform 35-40Hz or High Roll legs slowly and push down into platform 3. Back Relaxer Execution: Relaxed 35-40Hz Relax upper body