USING THE POWER PLATE®
The Power Plate® pro5™ is very easy to operate. Once you
become familiar with the basic operation, you can begin your
training.
STOP
START
AMPLITUDE
The amplitude is
the height of the
vibration. Start
with low unless
you’re doing a
massage.
TIME
Choose 30, 45,
or 60 seconds
with the Time
button.
REPE AT
Once the settings are
programmed, you can restart
the machine for each exercise
simply by pressing Repeat.
Press Repeat until you need
to change the settings again.
Follow this daily sample routine to prepare faster, perform
better, and recover quicker.
Power Up Your Day
Movement Preparation (3 minutes, 30HZ, Low Amplitude)
Strength (2 minutes, 30Hz, Low Amplitude)
Recovery (4 minutes, 40HZ, Low or High Amplitude)
Hip Flexor Stretch
(30 seconds on each side)
Squat
(60 seconds X2 sets. Slow 4 seconds up and down)
Single Leg
Hamstring Stretch
(30 seconds on each side)
Inner Thigh Stretch
(30 seconds on each side)
Quad Massage
(60 seconds)
Hamstring Massge
(60 seconds)
IT Band Massage
(60 seconds on each side)
FREQUENCY
The speed of the
vibrations. Start with
30Hz until you’re doing
a massage. Manually
increase or decrease
the frequency in 1Hz
increments by pressing
the negative and plus
symbols to the left and
right of the pre-set
frequency buttons.
For more exercises and workout tips, download
the
Power Plate App
from Google Play or App Store
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