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Face away from Power Plate, place hands on platform edge & extend legs out in front of you. Drop to a 90 degree elbow bend & hold. Combining dynamic exercises on the machine with active intervals off the machine, this is an intense workout which can help burn calories, build muscle tone and The Power Plate is easy. The exercises are simple and can be done by anyone without using any heavy weights. Actual training time is short (15 minutes, 3. We recommend a basic 30-minute Power Plate workout consisting of: Stretch: 3–4 exercises. Balance: 1–2 exercises. Core: 2–3 exercises. You should feel tension in your quadriceps, buttocks and back. A02 Deep Squat. Stand on the Vibration Plate with feet flat and shoulder width apart. Keeping the Power Plate reduces the risk of injury to the body. We recommend consulting your physician before beginning any new exercise program. For your. 1. Change the joint angle · 2. No handle use · 3. Increase time duration of exercise · 4. Decrease rest period · 5. Increase frequency (Hz) · 6. Increase amplitude (