Lunge
Body Position: Stand on the floor with your feet shoulder width apart and toes pointing forward. Be sure to keep your upper body erect, head facing forward with arms down at the side.
Instruction: Take a deep breath in and with one foot take a large step forward onto the vibration plate while keeping the opposite foot in place. Once the forward foot is firmly on the vibration plate lower the upper body by bending at the forward knee until the forward leg is parallel to the floor. While bending at the forward knee the back foot remains in place by shifting your weight onto the toes.
The left knee should bend slightly to assist in lowering the body but should not touch the floor.
For a static lunge hold this position for 20 – 30 seconds and repeat with the opposite leg. For a dynamic lunge push with the forward leg into the vibration plate as you exhale and move back into an upright position by driving your body upward and back to your normal standing position.
Be careful to maintain a smooth, controlled movement while returning to the starting position to avoid losing your balance.
Muscle Groups: Glutes, Hamstring, Quads, Calves
Note: You can complete this exercise from the front or side of the vibration plate. The side position will give you a higher vibration amplitude and be more difficult to perform.
Calves
Body Position: Stand with your feet hip width apart, eyes looking straight ahead with your head, neck and torso in a neutral position and your hands on he handlebars for balance.
Instruction: Take a deep breath in and then exhale as you push with your toes, into a tippy toe position, heels off the ground. Be sure to contract the lower leg fully as you move into this toe press and hold the toe press for a few seconds when you reach the top of your range of motion. Release the hold and slowly begin to inhale as you lower your heels back to the vibration plate and return to a flat foot position. Repeat this exercise until you have completed all of
your repetitions.
Muscle Groups: calves
Note: We recommend completing a series of repetitions for 30 seconds or longer when completing toe raises rather than holding the toe raise continuously for 30 seconds.
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