USING THE POWER PLATE®
The Power Plate®my5™is very easy to operate. Once you
become familiar with the basic operation, you can begin
your training.
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.
START/STOP
QUICKSTART
BUTTONS
The Stretch and
Massage are perfectly
set for all users. Simply
press the button, get in
the position, and
press start. Strength
is pre-set for the
advanced user. For
strength exercises
as a beginner,
use the Stretch
quickstart button.
AMPLITUDE
The amplitude is
the height of the
vibration. Start
with low unless
you’re doing a
massage.
FREQUENCY
The speed of the
vibrations. Start with 30Hz
until you’re doing a massage.
Manually increase or decrease
by pressing the negative and
plus symbols to the left and right
of the pre-set frequency buttons.
TIME
Choose 30 or 60
seconds with the Time
button. You can also
perform an exercise for
45 seconds by setting
the machine to 60
seconds and stopping
the exercise when there
is 15 seconds left.
Follow this daily sample routine to prepare faster, perform
better, and recover quicker.
Power Up Your Day
Movement Preparation (3 minutes, press ‘Stretch’ button)
Strength (2 minutes, press ‘Strength’ button)
Recovery (4 minutes, press ‘Massage’ button)
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)
For more exercises and workout tips, download
the Power Plate App from Google Play or App Store
