AMEP F.A.S.T. User manual

PRODUCT MANUAL & INTRODUCTION
TO PLATFORM TRAINING FOR MOVEMENT PROGRESSIONS,
ASSESSMENTS, INJURY PREVENTION, & STRENGTH TRAINING
SIT AND REACH
DIP RACK
ASSISTED PULL UP SQUAT CAGE
CARDIO STEP ADAPTED PUSH UP
PLYO JUMP
ADVANCED PUSH UP
AB DOLLY
Patent Pending

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Published by
American Educational Products LLC
PO Box 2121
Fort Collins, CO 80522
www.amep.com
© 2016 American Educational Products LLC
Permission is granted to reproduce these materials for limited use only. Any further reproduction is prohibited.
Product #F-1000
Your F.A.S.T. trainer comes almost fully assembled and
ready for a variety of uses.
Includes:
• Removable Plyometric Platform
• 4 Height Pylo-Box
• 24” straight bar
• Sit and Reach
• Squat Stand
• Diprack
• Adapted Pull-Up Station
• Horizontal Row Bars
• Reversed Hyper Bench
• Incline/Decline Push Ups

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TABLE OF CONTENTS
Introduction
Who Should Use the F.A.S.T.? 4
Using the F.A.S.T. for Physical Education 5
Using the F.A.S.T. for Rehab, Recovery, and Senior Physical Fitness 5
Introducing New Students/Clients to the F.A.S.T. 6
Getting Started
Setting Up Your F.A.S.T. 7
Features of the F.A.S.T. 8
Adapting Exercise Using the F.A.S.T. 12
F.A.S.T. Integrated Small Group Class 14
Movement Chart 16
Training Tracker Forms
Fit Test Baseline 17
Health 30/30 19
Fitness 45/15 21
Performance 55/5 23
Exploded Product View 25
Warranty 26
Thank you for purchasing your new F.A.S.T. Trainer. To maximize the use of this equipment, please take a moment
to study and understand the assembly instructions, and follow the sequence of steps as provided in this manual.
Safety Instructions for the F.A.S.T. Fitness Assessment Success Trainer
Consult your physician before starting this or any exercise program. This is especially important if you are over the age of 35, have
never exercised before, are pregnant, or suffer from any health problems.
Read all warnings and cautions posted on the product.
The product should only be used after a thorough review of the owner’s manual.
Keep children away from the product when in use.
Set up and operate the product on a solid, level surface. Do not position the product on loose rugs or uneven surfaces.
Make sure adequate space is available around the product.
Before using the product inspect for work or loose components and securely tighten or replace any loose components prior to use.
Alwayschooseaworkoutthatbesttsyourphysicalstrengthandexibilitylevel.Knowyourlimitsandtrainwithinthem.Always
use common sense when exercising.
Neverexerciseinbarefeetorsocks,alwayswearproperfootwearsuchasrunning,walking,orcrosstrainingshoesthattwell
and provide foot support, with non-skid rubber soles.
Never step or jump on the Plyo-Platform unless you have personally secured all four posts in the keyholes in the safety handrails.

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THE F.A.S.T. FITNESS ASSESSMENT SUCCESS TRAINER
The F.A.S.T. is a dynamic utility that offers new, exciting, and challenging functional movement, strength, mobility,
exibility,andbalancetraining.Newuserscatchonquicklywhichmakesitfun.Itsversatilityandportabilitymake
it ideal for one on one, class, in home training, or clinical therapy and rehab support. Training clients, students,
orpatientsontheF.A.S.T.allowsatrainertoinstructmultipleclientsofvastlydifferenttnesslevelsatthesame
time,withoutchangingtheworkout.Thisinclusivenessallowseveryoneofalltnesslevelstoparticiple,work,
and progress at their own level.
WHO SHOULD USE THE F.A.S.T. FITNESS ASSESSMENT SUCCESS
TRAINER?
• The Fitness Enthusiast:TheF.A.S.T.Providesthehometnessenthusiastacompact,portabledevicethe
does not require anchoring and is light enough to transport from room to room or even take outdoors. The
F.A.S.T. offers the in home user a versatile full body workout without taking up space when not in use.
• Personal Trainer and Physical Therapist: The F.A.S.T. offers health professionals a variety of uses
onasingleunitsandtheabilitytoprogressivelyincreaseordecreasethedifcultyofeachstationto
accommodate the ability of the client or patient.
• Physical Education Departments: Middle Schools especially need F.A.S.T. Trainers for Fitness Assessments
and Adapted P.E. All school districts have an Adapted P.E. budget and rarely is there a product appropriate
for the entire population that can be purchased with Adapted P.E. funds. Use the F.A.S.T. for Fitness
Assessments and keep it out for year long conditioning activities which provides the teacher with 10
stations in the footprint of just one.
• Assisted Living and Rehabilitation centers: The versatile functionality and compact portability of the
F.A.S.T. is a great solution for small facilities with a large variety of client needs. Step-ups and Step-
downs, and Sit to Stand are very common movement protocols for “activities of daily living.” The F.A.S.T.
is the only adjustable step with 40” tall safety handrails and an adjustable padded target bar. The F.A.S.T.
is a superior solution for helping those with balance and stability issues recover faster and safer than
traditional solutions.
• Multi-Family Housing and Hotels: Limited available space, the need for variety of use and functionality
and durability are the three reasons why the F.A.S.T. is perfect for this environment. Incorporating the Wall
Anchor Accessory the F.A.S.T. can be securely mounted against a wall providing a dedicated location for
theunitandstillallowingittobefoldedattoopenuptheoorspacewhenneeded!
• Fitness Studios and Health Clubs: The F.A.S.T. is great for Boot Camps, Barre Training, Sport Conditioning,
Pilates, Stretching, and Flexibility. People love the new items they can incorporate into their work out
routines. Using the F.A.S.T. and working directly with a personal trainer, the workout combinations are
limitlessandvarietyiswhatkeepspeoplecomingback!

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USING THE F.A.S.T. FITNESS ASSESSMENT SUCCESS TRAINER FOR
PHYSICAL EDUCATION
The F.A.S.T. Platform Trainer is the only compact, portable multi station for total body conditioning that is suitable
for Enhanced P.E., Adapted P.E., Fitness Assessments, and Sports Conditioning and available at an affordable
price. In fact, if you tried to replicate all of the functionality of a single F.A.S.T. Platform Trainer you would invest
over$1,000andthenhavetondaplacetostorealloftheequipment.
Training on the unit allows your students to “Train to Perform” rather than “Perform to Train.” When students are
expected to perform movements with a load that is more than they can support, they feel like they have failed
before they have even truly begun. That is what we call having to “Perform to Train.” More often than not, the
student’sownbodyweightistoomuch!SuccessfulprogressionisguaranteedwhenyouincorporatetheF.A.S.T.
Trainer and will enable your students to achieve better results on their assessments.
The Platform Training movement protocols transfer the focus to Movement Mechanics before Load Progressions
thereforePreventingInjuries.Allofthemovementprotocolshavethreelevelsofdifcultysothatparticipantsof
allages,bodytypes,andtnesslevelsareprovidedwiththeopportunitytobuildonafoundationofsuccessful
movement and reducing injuries. We call these movement progressions “Health”, “Fitness,” and “Performance”
to accommodate everyone from the most de-conditioned to the most athletic, which makes this unit perfect for
any PE program from Adapted PE to Enhanced PE.
In other words, the adjustable features allow each and every participant to fully engage in at the level of physical
activity that aligns best with their abilities, guaranteeing progress, while also allowing for the training intensity to
be increased once the student is ready to progress.
USING THE F.A.S.T. FITNESS ASSESSMENT SUCCESS TRAINER FOR
REHAB, RECOVERY, AND SENIOR PHYSICAL FITNESS
The unparalleled portability and functionality of a Platform Trainer allows a PT to work anywhere with clients.
The F.A.S.T. features Adjustable Outriggers which turn 360 degrees to increase the base of the unit providing
additional stability when needed. Although they’re not always necessary they’re there to compensate for uneven
oor surfaces. The six elevations and three color coded training zones for the Platform and Target Bar offer
superior variety movement progressions than combining multiple pieces. Often rehabilitation and Senior Fitness
programs incorporate a chair, a step, a walker or parallel bars, unfortunately doing so can limit the potential for
progressive movement and client participation.
The F.A.S.T. offers ease of use for the P.T. and the patient as the access to over 10 training stations and aids is
encompassedinthisoneportabledevice.Thecompactabilitysavesonoorspace,foldsupatwhennotinuse,
and rolls from location to location. The height and position of the handrails on the Platform Trainer are superior to
the arms of a chair when performing any Balance, Sit to Stand or Stepping Activities.
For example when using a chair to perform “Sit to Stand” (squat) the user is limited in how low they have to sit
and further limited as the arms of a chair are too low to offer much assistance in balancing or stabilizing the user.
Accommodations for a person with limited mobility, requires more than a chair. By using the Platform Trainer, P.T.s
workingwithSeniorswillhavebetter,saferoptionsforperformingstandardtnessactivitiesandintroducingnew
movement progressions.
When performing “Sit to Stand” (squat) progressions with a Platform Trainer, the participant begins by standing
on a secure platform between the handrails. The padded Target Bar can be raised or lowered to accommodate
the mobility restrictions or limitations of the user when doing squats. The higher padded handrails offer the user a
sturdy place to hold onto. Because of these key features more people are able to participate sooner because they
can safely hold on and they only have to squat as far as the padded Target Bar is set to.

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When performing “gait training” like “Step Ups” participants often use a walker placed over a step, which can
cause the participant to lean forward when they are on the step, which creates a fall risk. Participants are often
placed between parallel bars over a step which limits the person’s ability to train based on their ability to get to
wherever the parallel bars are stationed at the facility. Both are less than ideal solutions for safety and maximum
participation. Some residents won’t or can’t go to the location where the parallel bars are located in the building.
When performing “Step Ups”, on a Platform Trainer the participant will stand tall without having to lean over to
keep their grip on the 40” tall padded handrails. They will also be able to progress from doing a “Step Up” or doing
a “High Knee Raise” (2 separate moves) to combining those movements to (1 compound movement). This is done
by having the participant hold on to the handrails while stepping up on to the platform and then raising the trail leg
to a high knee position.
This progression would normally require multiple pieces of equipment and take up more space than just a single
Platform Trainer.
Point Out the Below Features When Introducing New Students/Clients to F.A.S.T.:
1. The handrails have padded grips, three training zones, and six keyhole elevations on the inside of each rail
that provides a place to lock in the Plyometric-Platform. There are two keyhole elevations on the outside of the
rails, where the Plyometric-Platform can be stored or units can be linked together.
2. The Plyometric-Platform has a padded top surface, four pegs protruding from each corner, and four spinning
castersunderneath.Itcanbeusedontheoorforabdominaltraining,asascooter,oritcanbeinsertedand
locked into the handrails as a step, a slant board, a bench, a plyo box, or used to connect two separate units.
3. The frame and adjustable outriggers support the unit and give it stability.
4. The bar is stored on the frame and can be inserted and locked into the handrails in the same fashion as the
Plyometric-Platform. It can also be used to aid in stretching, as well as massage muscles when used with the
accompanying foam rollers.
5. The side panel pockets serve two purposes. First as a placard for movement instructions. Second as a place
tostorethefoamrollers,waterbottles,andothertnessorassessmentaccessories.
Then Proceed STEP by STEP:
1. Begin with a FIT TEST evaluation (form included) using the movement chart that is printed on the inside
panels of the unit. Help the client/student determine which Training Zone elevation the platform or bar will
be locked in during each movement by experimenting with each move. Starting with movement one (1) under
Health, have the client perform each movement from left to right, then go to the next number until all 10
movements at all 3 levels have been considered. Evaluate their strength, endurance, stability, cadence, and
form to determine which of the 3 examples provided could be performed successfully and safely for 30 seconds.
2. Introduce the Training Tracker (form included). Record the date, the zone, the number of reps, time active, and
resttimebetweensets.UsetheNotessectiontoremindtheuserofmodicationsoradditionalinstructions.

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GETTING STARTED
Setting up Your F.A.S.t. FitneSS ASSeSSment SucceSS trAiner
1. Stand your Platform Trainer upright
Adjust the outrigger if necessary.
2. Insert two platform posts into the
keyholes at the desired elevation.
3. Line up the rear post and keyhole. 4. Close the Handrail like a gate and
secure the post.
5. PRESS DOWN HARD to be sure the
platform is secure in all four corners prior
to any training.
Setupiscomplete!
• To remove the platform and store, reverse the steps.
• Lift up on one side of the platform to release the post from the keyholes.
• Open the handrail wide like a gate.
• Lift up on the platform, release the posts from the opposite side.

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FEATURES OF THE F.A.S.T
Weight Assisted
DIP RACK
By using the massage stick with the foam roller
pads and inserting them at an elevation above the
platform height, you can rest your ankles allowing
you to dramatically reduce the amount of weight
you use when you perform DIPS. As you get
stronger lower the bar closer to the platform or
remove it altogether.
SQUAT CAGE
Standing on the secured platform, with the massage
stick inserted at an elevation above the platform
and equal to the back of the knee, you can squat to
a safe point. This is the best way to perform single
leg squats.
CARDIO STEP
with safety handrails
Thestepislongknownforitsbenetsbutsomewho
are at risk of falling could not participate until now.
Simply place the platform at the elevation desired and
step using the handrails for support.

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Incline-Decline
PUSH UP Station
There are 3 elevations for the platform and 3 elevations for the bar to
be inserted. By placing your hands on the bar you are at an incline,
making you weigh less. By placing your feet on the platform you will
beonadeclinemakingyouheavierandthepushupsmoredifcult.
SIT AND REACH
Sitwithyourfeetatagainstthehorizontalsupport
bar, the platform inserted at 12” with the plunger
pulled out. Bending at the waist, lean forward to push
theplungerendasushtotheplatformaspossible.
When the end is ush you can reach 1” past your
toes.

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ASSISTED PULL UPS/HORIZONTAL ROW BAR
Place the bar at the desired elevation, lay with your back on the platform and perform pull ups.
Place the platform at the desired location, reach for a row bar with each hand and pull up.
Foam Roller and
Massage Stick
By adding the foam pieces to the stick you can use these accessories while secured on
the device or in your hand to massage tender muscles.
Adjustable height
PLYO BOX
Sports conditioning and agility training use Plyometric
training to increase dynamic strength. This kind of training
is not intended for beginners or those recovering form
injury. ALWAYS be certain you have all four posts secured
in the bottom of the keyholes prior to performing any plyo-
jumps.

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SCOOTER/AB DOLLY
Use the platform as a scooter to enhance coordination, stability, and balance as well as develop
strength in the extremities. The platform can also be used in a variety of ways as an ab dolly;
onyourkneesmovingthedollyinandoutandsidetoside,handsontheoor/feetonthedolly
tomoveinandoutofapikeposition,andmore!Addresistancebyattachingaresistanceband.
TRANSPORT
Once folded and all components are
securely stored, tip and roll the unit for easy
transport!
STORAGE
Remove the platform, fold in the handrails, then
the riggers, and hang the platform in the storage
position. Place the rollers in the pockets and the
bar in the storage location. Store for future use.

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ADAPTING EXERCISE USING THE F.A.S.T. TRAINER
BecausetheF.A.S.T.Trainerdoesn’trequireananchorpointitcanbeusedonanyatsurface.Thesix(platform
and bar) elevations, three training zones, and the ability to use the platform and bar independently of the handrails
makes it the most versatile and functional training device available. Users catch on fast and transitions are made
quickly,soexercisesareeasilyadaptedtoeverytnesslevelallowingatrainertomodifyhundredsofexercisesto
match the functional ability of the uses. These features allow for exercise variables to adapt movements to any
population leading to almost endless programming opportunities.
Facing the F.a.S.t. with:
handsontherailsandfeetontheoor,
hands on the rails and feet on the platform,
handsontheplatform(orbar)feetontheoor,
elbowsontheplatformandfeetontheoor,
feetontheplatformandbackontheoor,
onefootontheplatformandonefootontheoor.
exerciSe VariableS
Facing away From the F.a.S.t. with:
knees on platform,
feetontheplatformandhandsontheoor,
elbowsontheoorandfeetontheplatform,
onefootontheplatformandonefootontheoor,
buttocksontheplatformandbothfeetontheoor.
Facing SidewayS with:
onehandontheplatformandfeetontheoor,
oneelbowontheplatformandfeetontheoor,
feetontheplatformandonehandontheoor,
feetontheplatformandoneelbowontheoor.
Facing up
withback ontheplatformandfeetontheoor
with hands on the rails.
Facing down
with abdominals on the platform and feet and
hands suspended.
independent From the handrailS:
Hands on the platformwithkneesontheoor.
Elbows on the platformwithkneesontheoor.
Knees on the platformwithelbowsontheoor.
Feet on the platformwithhandsontheoor.
Hands on the straight bar (Zone 3) knees or
feet on the platform

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The Platform or Bar can be used independently of the handrails.
The Straight Bar can be used independently for massage and stretching.
Zone 1
30and36inchesfromtheoor
Zone 2
18and24inchesfromtheoor
Zone 3
6and12inchesfromtheoor
Zone 4
slant board
Both Feet/Knees
Single Foot/Knee
Back/Shoulder
Both Hands/Elbows
Single Hand/Elbow
Abdominal/Buttocks

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3 minutes: 30 seconds each exercise (Zone 3)
MOVEMENT TIME
1. Front to back leg swings 30 seconds
2. Side to side leg swings 30 seconds
3. High knees 30 seconds
4. Toe taps 30 seconds
5. Jump Squats 30 seconds
30 SECONDS REST
5 minutes: 45 seconds active each exercise with 15 seconds to
change platform height and rest. Finish with 1 minute of cardio.
MOVEMENT TIME
1. Push up (incline or decline)
single leg, alternating oblique crunch, push up jacks 45 seconds
2. Row (two handed)
single leg extended, feet on ball 45 seconds
3. Single leg Calf raise each side 22 seconds
4. Seated knee lift crunches 45 seconds
5. Mountain Climbers 1 minute
30 SECONDS REST
5 minutes: 45 seconds active each exercise, with 15
seconds to change platform height and rest. Finish with 1
minute of cardio.
MOVEMENT TIME
1. Squat (single leg optional) 45 seconds
2. Hip extension
(laying on oor, 1 foot on platform, 1 leg in air,
22 seconds each leg)
22 seconds
3. Seated tricep press 45 seconds
4. Plank/oblique crunch 45 seconds
5. Ski jumps 1 minute
60 SECONDS REST
F.A.S.T. INTEGRATED SMALL GROUP CLASS

15
30 seconds each
MOVEMENT TIME
1. Standing hamstring 30 seconds
2. Standing hip out abductor stretch 30 seconds
3. Standing rotational hip stretch 30 seconds
4. Standing back rotation 30 seconds
5. Sitting lateral side stretch 30 seconds
CONGRATULATIONS ON COMPLETION!
5 minutes: 30 seconds active each exercise, 30 seconds to
change platform height and rest. Finish with 1 minute of cardio.
MOVEMENT TIME
1. Pike press
(hands on platform or on the ground
with feet on platform)
30 seconds
2. Sumo squat, thrust, abduction 30 seconds
3. Dips (Shoulder or Triceps dips) 30 seconds
4. Knee raise
(hands on rails, supporting body weight,
stiff arms, bring knees up)
30 seconds
5. Jump squats 1 minute
30 SECONDS REST

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MOVEMENT CHART
1
cArdio
Mountain
climbers with
hands on
platform.
Facing the PT with
hands on handrails,
quickly perform jump
squats.
Ski jumps with hands
on rails.
2
cheSt
preSS
Push up with
hands on
platform.
Push up on
platform with
lateral leg
presses.
Plyo push ups off
platform with hand
clap.
3
row
Hands on rails, feet on
the oor with knees
bent.
4
pike
5
dipS
6
core
7
SquAt
8
lunge
9
Step upS
10
Stretch
One leg raised while
other knee is bent and
footisatontheoor.
One arm rows with
knees bent.
Place both hands on the
sides of the platform with
legs straight and butt in a
high pike. Lower the top of
the head to the oor and
press up.
Place both hands on the
oor and both knees on the
platform with your butt in a
high pike. Lower the top of
your head to the oor and
press up.
Placebothhandsontheoor
and both feet on the platform
with your butt in a high pike.
Lower the top of your head to
theoorandpressup.
Hands on the platform,
feetontheoor.
Hands on the handrails with
feet on the bar.
Hands on the handrails with
knees bent.
One hand or elbow on
the platform to support
the body and one arm
extended with both feet
ontheoor.Rotatetrunk
for reps.
While seated on the platform,
alternate raising knees to
chest for reps.
With both arms straight and both
hands on the handrails, raise
both knees to chest for reps.
Feet at on the oor.
Lower butt to the platform.
Standing on the platform
with hands on the handrails,
perform a one leg squat.
Facing the PT with hands on the
handrails, quickly perform jump
squats.
Static lunge while facing
the PT with hands on the
handrails. Alternate legs.
Split squat facing away from
the PT with one foot on the
platform and the other foot
ontheoor.Alternatelegs.
Alternate performing dynamic
pylo lunges onto the platform
with hands on the handrails.
Toe taps against the platform
edge. High speed with hands
on or off the handrails.
Up/downs, alternate lead foot
and speed with hands on rails.
Forward or lateral stepping.
Plyo-stepping/one foot on the platform,
bring the other foot up and hop with the
foot on the platform.
Calf stretch. Lat stretch. Hip and glutes stretches.
HealtH 30 seconds active
30 seconds rest
45 seconds active
15 seconds rest
fitness performance 55 seconds active
5 seconds rest

17
GOAL: Hold for 20 seconds Hold Time
# of seconds GOAL: 40 second active reps # of Reps Reps for # seconds
Metabolic Movements 60 seconds, high paced Date There is no “hold” for the cardio portion
1. Cardio Warm Ups:
Ski jumps, mountain climbers, butt kicks, and high
knees are a few great warm ups.
2. Incline Chest Press:
Lower platform for more resistance. Lateral leg
raises and plyo-press with clap will increase
difculty.
Movement Name Date GOAL: 40 second
active reps
3. Suspension Rows:
Single or two arm rows with knees bent or legs
straightwillchangethelevelofdifculty.
Movement Name Date GOAL: 40 second
active reps
4. Pike Press:
Shoulder press without risk or injury. Three
increasinglydifcultvariations.
Movement Name Date GOAL: 40 second
active reps
5. Dips:
The removable bar will help the transition from
dipping with hands on the platform to standard
dips.
Movement Name Date GOAL: 40 second
active reps
Note: The quality of movement, the ability to hold a static position, the number of reps, and the amount of time a participant can perform reps with acceptable form should be noted, reviewed, and
comparedtofutureevaluations.Atthistimetrainingevaluationsshouldbeexperimentedwithtondtheidealzoneeachmovementshouldbeperformedinwhentraining.
Platform Training 101
Fit Test Baseline
F.A.S.T. Name: ______________________________________

18
GOAL: Hold for 20 seconds Hold Time
# of seconds GOAL: 40 second active reps # of Reps Reps for # seconds
Metabolic Movements Movement Name Date
6. Core Movements:
Planks, trunk twist, crunches, knee and leg
lifts, bicycles, and superman are all great core
variations for the F.A.S.T.
7. Squats:
Standard squat, single leg, or jump squat.
Movement Name Date GOAL: 40 second
active reps
8. Lunges:
Static lunge between handrails, split squats, or
pylo-lunge onto the platform.
Movement Name Date GOAL: 40 second
active reps
9. Step Ups:
Front step ups, toe taps, up and over, lateral step
ups, lateral up and over, jump ups, and depth
jumps.
Movement Name Date GOAL: 40 second
active reps
Movement Name Date
Platform Training 101
Fit Test Baseline
F.A.S.T. Name: ______________________________________

19
Program: Time Set 1 Set 2 Set 3
Metabolic Movements Date Zone Sets Seconds Reps Reps Reps Rest Time
1. Cardio Warm Ups:
Ski jumps, mountain climbers, butt kicks, and high knees
are a few great warm ups.
1 30 30
2 30 30
2 30 30
2 30 30
3 30 30
3 30 30
3 30 30
3 30 30
2. Incline Chest Press:
Lower platform for more resistance. Lateral leg raises and
plyo-presswithclapwillincreasedifculty.
1 30 30
2 30 30
2 30 30
2 30 30
3 30 30
3 30 30
3 30 30
3 30 30
3. Suspension Rows:
Single or two arm rows with knees bent or legs straight will
changethelevelofdifculty.
1 30 30
2 30 30
2 30 30
2 30 30
3 30 30
3 30 30
3 30 30
3 30 30
4. Pike Press:
Shoulder press without risk or injury. Three increasingly
difcultvariations.
1 30 30
2 30 30
2 30 30
2 30 30
3 30 30
3 30 30
3 30 30
3 30 30
5. Dips:
The removable bar will help the transition from dipping with
hands on the platform to standard dips.
1 30 30
2 30 30
2 30 30
2 30 30
3 30 30
3 30 30
3 30 30
3 30 30
Notes:
Remove Platform for additional rolling ab-platform core training.
Platform Training 101
Phase: Health 30/30
F.A.S.T. Name: ______________________________________

20
Program: Time Set 1 Set 2 Set 3
Metabolic Movements Date Zone Sets Seconds Reps Reps Reps Rest Time
6. Core Movements:
Planks, trunk twist, crunches, knee and leg lifts, bicycles,
and superman are all great core variations for the F.A.S.T.
2 30 30
2 30 30
2 30 30
2 30 30
3 30 30
3 30 30
3 30 30
3 30 30
7. Squats:
Standard squat, single leg, or jump squat.
2 30 30
2 30 30
2 30 30
2 30 30
3 30 30
3 30 30
3 30 30
3 30 30
8. Lunges:
Static lunge between handrails, split squats, or pylo-lunge
onto the platform.
2 30 30
2 30 30
2 30 30
2 30 30
3 30 30
3 30 30
3 30 30
3 30 30
9. Step Ups:
Front step ups, toe taps, up and over, lateral step ups,
lateral up and over, jump ups, and depth jumps.
2 30 30
2 30 30
2 30 30
2 30 30
3 30 30
3 30 30
3 30 30
3 30 30
10. Dynamic Stretch:
Calves, quads, hips, lats, shoulders, biceps, and triceps.
2 30 30
2 30 30
2 30 30
2 30 30
3 30 30
3 30 30
3 30 30
3 30 30
Notes:
Remove Platform for additional rolling ab-platform core training.
Platform Training 101
Phase: Health 30/30
F.A.S.T. Name: ______________________________________