The use of vibration training has gained popularity in recent years. A recent meta-analysis published in February of 2010 in "The Journal of Strength and Conditioning Research" titled "Effects of Vibration Training on Muscle Strength" has shown its effectiveness as a training tool and therapy modality. Vibration training intensifies exercises and workouts by increasing the frequency of muscle contraction and the recruitment of muscle fibers.
Squat
Stand on the vibration platform with your knees slightly bent and feet slightly apart. Keeping your back straight, shift your weight primarily to the balls of your feet. Either hold the position for static work, or work dynamically by bending your knees to 110 degrees and returning to the starting position.
Deep Squat
Stand on the vibration platform with your knees bent to about 100 degrees and your feet slightly apart. Keep your back straight and your abs engaged. The exercise can be performed statically by holding the position or dynamically by bending the knees to about 80 degrees before returning to the starting position.
Lunge
Place one foot on the center of the vibration platform while leaving the other foot behind it on the floor. Keep the back straight by lifting the back foot's heel and bending both knees to a 90-degree angle. Don't allow your knees to move forward. This exercise can be preformed statically by holding the position or dynamically by adding movement. Perform the exercise on both legs.
Calf Raise
Stand on the vibration platform with the knees slightly bent. Shift the majority of your weight to the balls and your toes. Extend the ankle as far as possible by pointing the toes.
Bridge
Lie down with your back on the floor or a step, and place both feet on the vibration platform. Keep your knees bent to approximately 90 degrees. Press your feet into the plate while pushing the hips upward.
Push-up
Place both hands on the vibration platform just outside shoulder width, and keep the rest of the body anchored to the floor at the knees or feet. Perform a standard or modified push-up by bending your elbow and lowering your chest toward the platform. When the elbows are bent to approximately 90 degrees, return to the starting position and repeat for the desired number of repetitions.
Triceps Dip
Place your hands about shoulder width apart on the edge of the vibration platform with your body facing away from the machine. Keep your feet on the floor and knees bent. Lower your body by bending your elbows to between 90 and 110 degrees. Return to the starting positions, and repeat for the designated number of repetitions.
Shoulder Press
From a standing position, bend over at the waist and place both hands on the vibration platform at shoulder width. Keep your neck in line with your spine and your shoulders aligned over your hands as you bend your elbows. Press your hands into the platform and lower your head toward the platform by bending your elbow. Return to the starting position, and repeat for the desired number of repetitions.
Abdominal Crunch
Lie with your back on the vibration platform. Your feet can rest on the floor, a step or can be elevated and held above the body. Engage the abdominal muscles by lifting your trunk and shoulders upward. Hold the position for a static exercise, or repeat the motion for dynamic exercise.
Plank
Place your elbows and forearms on the vibration platform at shoulder width while the lower body stays anchored to the floor at your feet. Your back and legs should form a straight line by engaging your abs and gluteals. Hold the static position for the desired duration or as long as possible while maintaining good posture.
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