PlyoPlayBack Exercise Page

Product	Exercises	Video Clip (Former Production)
Construction	Video Clip (All New PlayBack - Pro)	Customers

Exercise With The Next Generation Medicine Ball Rebounder!

...more than just a rebounder...the first total Plyometric Training System!!!

Disclaimer

The basic goal in rehabilitation and fitness is to enhance one's abilitY tofunction within their environment(s), and to better perform the specific activities of daily living from day to day. Moving closer to your potential is directly correlated to your response to different stresses.

It is a well accepted fact that no two people respond to the same stress in the same way, and that no two people of similar abilities and fitness levels, need to be stressed in the same fashion to improve their performance capabilities. Everyone is an individual and must address and develop their health management program(s) to meet their needs and desires.

To realize your intended health, you must know where you are within your potential spectrum, where you want to be and what parameters of health need to be stressed at what level to reach your goal(s). Always consult your health care professional before staring any exercise program.

The core to Powering Athletics' theory of training for life stems from the belief that a series of evaluations conducted within each individual, as well as those accepted in the fields of exercise physiology, psychology, kinesiology, biomechanics and nutrition. This information helps to provide an easy to follow path to one's potential with defined benchmarks for progression.

Balance/Stability

1. Facing the adjusting bar and holding onto the stabilization handle stand on the PlayBack™ with two feet
2. Facing the adjusting bar and holding onto the stabilization handle stand on the PlayBack™ with one foot
3. Facing the adjusting bar and NOT holding onto the stabilization handles stand on the PlayBack™ with two feet
4. Facing the adjusting bar and NOT holding onto the stabilization handles stand on the PlayBack™ with one foot
5. Facing the adjusting bar and holding onto the stabilization handle stand on the PlayBack™ with two feet and perform a semi squat to a forty-five degree angle at your knees
6. Facing the adjusting bar and holding onto the stabilization handle stand on the PlayBack™ with one foot and perform a semi squat to a forty-five degree angle at your knees
7. Facing the adjusting bar and holding onto the stabilization handles, bounce on the PlayBack™ from your left foot to your right foot lightly, stop and stabilize on one leg every ninth step
8. Facing the adjusting bar and NOT holding onto the stabilization handles, bounce on the PlayBack™ from your left foot to your right foot lightly, stop and stabilize on one leg every ninth step
9. Facing the adjusting bar and holding onto the stabilization handles, jog in place on the PlayBack™, stop and stabilize on one leg every ninth step
10. Facing the adjusting bar and NOT holding onto the stabilization handles, jog in place on the PlayBack™, stop and stabilize on one leg every ninth step
11. Perform each of the above exercises facing and NOT facing the adjusting bar, as well as having the adjusting bar on either side of you (uphill, down hill, on the side of a hill), while holding onto and NOT holding onto the stabilization handles, with the PlayBack™ adjusted to a five degree angle
12. Placing the PlayBack™ on several different angles (starting at flat), perform forward and side lunges both on to and off of the tramp.

Cardio-Vascular

All exercises should be performed for a "comfortable" period of time. It is best to start with several three minute sessions in a day, graduate to several five and then ten minute sessions, then to two fifteen minute sessions and final one session for thirty or more minutes at least every other day.

1. Facing the adjusting bar and holding onto the stabilization handle jog in place
2. Facing the adjusting bar and NOT holding onto the stabilization handles jog in place
3. Facing the adjusting bar & holding onto the stabilization handle jump up & down leaving & landing on both feet.
4. Facing the adjusting bar and NOT holding onto the stabilization handles jump up and down leaving and landing on both feet.
5. Facing the adjusting bar and holding onto the stabilization handle jump with two feet from side to side.
6. Facing the adjusting bar and NOT holding onto the stabilization handle jump with two feet from side to side.
7. Facing the adjusting bar and holding onto the stabilization bar, hopping on one leg from side to side
8. Facing the adjusting bar and NOT holding onto the stabilization bar, hopping on one leg from side to side
9. Facing the adjusting bar & holding onto the stabilization handles, jumping & twisting, leaving & landing on both feet
10. Facing the adjusting bar and NOT holding onto the stabilization handles, jumping and twisting, leaving and landing on both feet
11. Perform each of the above exercises facing and NOT facing the adjusting bar, as well as having the adjusting bar on either side of you (uphill, down hill, on the side of a hill), while holding onto and NOT holding onto the stabilization handle with the PlayBack™ adjusted to a five degree angle.

Strength, Power, Plyometrics

In order to achieve the best results, each of the following exercises should be performed standing three to four feet from the PlayBack™ and the tramp at a forty-five degree angle. Each of the exercises can be performed standing, on one knee, on both knees, sitting on the floor and/or on a balance board, gymball, rocker board, wobble board. Start each session using the lighter balls and graduate to the heavier balls through the session.

1. Chest Press: standing with your feet at shoulder's width apart, and holding the ball with two hands at chest level, then pass the ball to the center of the tramp. Make sure to catch the ball with your arms extended and decelerate the ball as you return to the starting position
2. Decline Chest Press: standing at little closer to the tramp, your feet at shoulder's width apart and holding the ball with two hands at chest level, pass the ball "down" to the center of the tramps. Make sure to catch the ball with your arms extended and decelerate the ball as you return to the starting position
3. Pullover: standing with your feet at shoulder's width apart, and holding the ball with two hands over your head, rotating from your shoulder, then pass the ball to the center of the tramp. Make sure to adjust your position to the tramp so the ball returns to the starting position. Decelerate the ball while it moves over and behind your head.
4. Triceps Extension: standing with your feet at shoulder's width apart, and holding the ball with two hands, over your head or at your chest, rotating from your elbows, then throw the ball to the center of the tramps. Make sure you adjust your position to the tramp so the ball returns to the starting position. Catch the ball with your arms extended and decelerate the ball while as you return to the starting position.
5. Torso Rotation: standing with your feet at shoulder's width apart, and holding the ball with two hands and on one side of your body at about mid torso. Rotate to the side and of the ball and then to the tramp while passing the ball on a diagonal, to the center of the tramp with a "sweeping" motion. Catch and decelerate the ball on your other side as you rotate. You can also perform this exercise emphasizing on side of the mid-section if you turn you body ninety degrees, so one shoulder is facing the tramp.
6. Decline Torso Rotation: standing with your feet at shoulder's width apart, and holding the ball with two hands and on one side of your body, just above your shoulders. Rotate to the side and of the ball and then to the tramp while passing the ball on a diagonal, to the center of the tramp with a "sweeping" motion. Catch and decelerate the ball on your other side as you rotate. You can also perform this exercise emphasizing on side of the mid-section if you turn you body ninety degrees, so one shoulder is facing the tramp.
7. Shoulder Internal / External Rotation with 90 degrees of abduction / "the baseball throw": standing with your feet at shoulder's width apart, and holding the ball with one hand in the throwing "cocked" position. Rotate your arm from your shoulder to pass the ball to the center of the tramp. Catch the ball in the "follow through" position and decelerate the ball as it returns to the starting position.

Exercise with the PlayBack-Pro Plus

Chest Press Pullover Diagonal Chop and Swing Triceps Extension Torso Rotation (standing) Torso Rotation (Seated) Shoulder Extension / Flexion Shoulder Abduction Adduction Shoulder Internal / External Rotation in Neutral Shoulder Internal / External Rotation at 90ºabduction Abdominal Crunch	Jog downhill on an angled tramp Jog uphill on an angled tramp Jog on the side of a hill on an angled tramp Jog on flat ground on an flat tramp Squats on an angled or flat tramp Heel Raises an angled or flat tramp Lunges on flat tramp Lunges on angled tramp Lunges off flat tramp Lunges off angled tramp

ALL ABOVE EXERCISES ON A Balance Disc

Exercise with the PlayBack-Pro Plus with the PlyoPlate Option

Downhill squats Lunges on flat plate Jump on flat plate Lunges on angled plate Jump to an angled plate Step ups Side lunges to an angled plate Resistance Duty Cords	Step up on angled plate with knee and arm drive Lunges off flat plate Jump off flat plate Lunges off angled plate Jump off an angled plate Step downs Side jump to an angled plate

All ABOVE EXERCISES ON PLYOPLATE (with or without balance device)

Rhino Resistance Cord Training

Biceps Curl Triceps Extension French Curl Shoulder / Military Press Squats Shoulder Extension Shoulder Flexion Shoulder Abduction Shoulder Adduction	Diagonal One Upright row Knee Extension Knee Flexion Hip Abduction Hip Adduction Resisted Lunge Assisted Lunge Jump Squats

Although the unit shown is the former design, all functional features are incorporated in the "All New PayBack-Pro" and the exercises and drills shown are the same as could be performed on the newly designed unit.
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