SPRY365Dublin

Sitting changes everything.

Especially your hips.

Tight hip flexors can lead to:
• Poor posture
• Lower back discomfort
• Shortened stride

So we focus heavily on this stretch.

On the Power Plate, we coach:
• Tall posture (no leaning forward)
• Gentle forward shift
• Glutes engaged
• Let the vibration deepen the release

This isn’t about forcing the stretch.

It’s about restoring natural position.

When hips open up…

Movement becomes easier.
Posture improves.
Walking feels smoother.

How much of your day is spent sitting?

The back of the arms is often overlooked.

But it plays a huge role in:
• Pushing strength
• Stability
• Everyday function

On the Power Plate tricep hold, we coach:
• Hinge position with control
• Elbows fixed in place
• Full extension and hold
• No swinging or momentum

Again — it’s not about reps.

It’s about control under tension.

That’s what builds real strength.

And over time, that strength shows up in daily life.

Pushing yourself up.
Stabilizing your arms.
Feeling stronger overall.

Do you notice weakness more in pushing… or pulling movements?

Most people rush through bicep curls.

We slow them down.

Way down.

On the Power Plate, we use isometric holds:
• Elbows stable
• Controlled position
• No swinging
• Constant tension

Because holding creates a different kind of stimulus.

More muscle engagement.
More control.
More connection.
And the vibration amplifies it.

This isn’t about momentum.

It’s about intentional strength.

Have you ever tried holding a position instead of moving through it?

Pushups on the Power Plate aren’t just harder…

They’re smarter.

Because now your body has to stabilize constantly.

We coach:
• Strong core before you start
• Neutral spine (no sagging)
• Controlled tempo
• Full-body tension

This isn’t just an upper body movement.

It’s a total-body stability exercise.

More muscle activation.
More coordination.
Less time needed.

That’s the difference.

Pushups aren’t about how many you can do.

They’re about how well you can control them.

Do pushups feel strong… or challenging for you?

This one can be uncomfortable.

But it’s incredibly important.

A tight IT band can affect:
• Hip movement
• Knee tracking
• Overall alignment

On the Power Plate, we coach:
• Controlled positioning on your side
• Supporting your body (not collapsing)
• Letting the vibration gently work the tissue

This isn’t about forcing pressure.
It’s about allowing the tissue to release gradually.

Over time, this improves:
Stride
Comfort
Movement efficiency

It’s not glamorous.

But it’s a game-changer.

Have you ever worked on your IT band before?

Your calves do more than you think.

They help control:
• Walking
• Balance
• Shock absorption

And when they’re tight?

Everything above them compensates.

On the Power Plate calf massage, we focus on:
• Full contact with the muscle
• Relaxation (not bracing)
• Slow, controlled breathing

The vibration helps increase circulation and release tightness.

Which leads to:
Better ankle mobility
Improved balance
More fluid movement

Small muscle.

Big impact.

Do your calves feel tight by the end of the day?

Most people ignore recovery.

Until their body forces them to pay attention.

Tight quads can lead to:
• Knee discomfort
• Limited mobility
• Poor movement patterns

That’s why we use the Power Plate for targeted quad massage.

We coach:
• Relax into the platform
• Let the vibration do the work
• Breathe and release tension

Because the goal isn’t to “push through it.”

It’s to restore tissue quality.

When muscles relax…

Movement improves.
Pain decreases.
Strength becomes more accessible.

Recovery isn’t optional.

It’s part of the process.

Where do you tend to hold the most tension in your legs?

Split squats are where strength meets stability.

But only when done right.

At SPRY 365, we focus on:
• Balanced stance (not too narrow or wide)
• Controlled movement up and down
• Even weight distribution
• Upright posture

On the Power Plate, your body has to stabilize constantly.

Which means you’re not just building strength—

You’re building coordination and control under load.

That’s what carries over to real life.

Getting up.
Climbing stairs.
Moving confidently.

It’s not about pushing harder.

It’s about moving better.

Do split movements feel natural to you… or awkward?

If there’s one movement that reveals everything…

It’s this one.

Single leg squats show:
• Balance
• Stability
• Strength differences side-to-side

And most people are surprised by what they find.

On the Power Plate, we coach:
• Control the descent
• Keep hips level
• Knee tracks properly
• Don’t rush it

Because this isn’t about going low.

It’s about staying in control on one leg.

That’s critical for fall prevention.

Strength is important.

But single-leg stability is what keeps you independent.

Be honest —

Does one side feel stronger or steadier than the other?