Approved exercises

Strength phase

Each exercise will be preformed for 90-120 seconds.
Every time you move position turn up the intensity of that body part

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Squat Hold - Legs

All weight is pushing through the heels. Chest is up.
Knees are pushed outwards
Hold squat whilst pulse is on and stand when off.

Advance option:
Move through the squat whilst the pulse is on. Use a bench to ‘sit down, stand up’ to increase the range if the client has limited range.

One leg up - Legs

Great exercise to target hamstrings.
One leg placed on top of the bench or chair. Bottom leg is soft. If the client has bad balance turn the arms down so they can hold the handles. Change leg whilst electrodes are off.

Lunge - Legs

All weight through the front heel. “Super glue your heel to the ground.”

Chest up right. Back knee hover of the ground. Switch leg with pulse stops.

Advanced option.
Move up and down as the pulse is on.

Upper back combo - Upper back

Position 1: Arms up high. Squeeze shoulder back tight.
Position 2: Arms tucked to the side of body

W Position -Upper body

Great for targeting posture, upper back and chest. Elbows down to your side and arms pulled back as far as possible.

Bicep Hold - upper body

Elbows same height as shoulders. Hold your forearms in front of your face. Great for targeting biceps.

Single leg RDL - Legs

Hands on the handles.
One leg up in the air
Bottom leg with a bent knee
Head close to the bar for bent elbows.
Switch legs when the electrodes are off.

Advanced option.
Bring the knee in towards the chest and push back out whist pulse is on.

Core crunch - abs

Hands together, crunch down towards one side and when the pulse stops crunch down to the other side.

Advance option
Move from side to side in the crunch position as the pulse is on.
'“Crunch down, stand up tall and crunch back down.”

Everything - whole body

Holding your hands together turn everything up a bit for 4-15 seconds whilst the client stands still.

Remind the client to keep their knees soft at all times.
Keep an eye out for the arms relaxing and risking getting locked out.

Endurance Phase

This round will go for about 5 minutes
Once the electrodes are set they shouldn’t have to be adjusted thought the 5 minutes unless the client asks to turn something up or they get too tired.

With experience you are welcome to start bring in more of your own exercises that you believe could be benefit for the client. Remember to all try an exercise on yourself before you attempt it on a client.

Upper Body Press - DB Over head press | Push ups

Upper Body Pull - Seated row | DB row | Banded row | Curls | banded curls

Cardio - Ball slams | Running on the spot | Star jumps | Burpees |

Try and make the finishing exercise to failure to tire the client out. “ Push ups to the death.”