Why Use Procedos Platform9?
The unique markings on Procedos Platform9 allow for varied foot positions, angles, and alignments, which target different muscle groups, challenge balance, and engage the core. By incorporating resistance bands and dumbbells, you can amplify these effects while working on strength, stability, and functional movement patterns.
Exercises with Dumbbells
Upper Body Dumbbell Exercises
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Overhead Press (Wide Stance):
Stand with feet in a wide stance (45° position), holding a dumbbell in each hand. Press the dumbbells overhead, keeping the core engaged to stabilize your body. Wide stance activates the inner thighs and improves core stability. -
Bent-Over Row (Split Stance):
Place one foot at the "START" position and the other at 90°. Bend forward slightly, keeping your back straight, and pull the dumbbells toward your torso. This position challenges balance and works the upper back and core. -
Lateral Raise (Narrow Stance):
Stand with feet together at the "START" position. Lift the dumbbells out to the sides to shoulder height. The narrow stance forces the core to work harder to maintain stability. -
Bicep Curl (Diagonal Stance):
Place your feet at 45° and 135° positions. Perform bicep curls while maintaining a stable base. This diagonal stance engages the obliques and improves rotational stability. -
Chest Press (Single-Leg Stance):
Stand with one foot at the "START" position and the other raised off the ground. Press the dumbbells forward at chest level. Balancing on one leg enhances core activation.
Lower Body Dumbbell Exercises
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Goblet Squat (Wide Stance):
Hold a dumbbell close to your chest and stand with feet in a wide position (45° and 135°). Squat deeply, keeping your chest upright. The wide stance targets the inner thighs and glutes. -
Deadlift (Split Stance):
Place one foot at the "START" position and the other at 90°. Hold the dumbbells in front of your thighs and hinge at the hips to lower the weights. This stance increases hamstring activation and balance. -
Lateral Lunge (Side Stance):
Start with one foot on "START" and the other at 45°. Step into a lateral lunge, keeping one dumbbell in both hands. This side position targets the outer thighs and improves lateral stability. -
Step-Up (Single-Leg Focus):
Stand with one foot at "START" and the other elevated (e.g., on a step or box). Hold dumbbells and step up, driving through the raised foot. This position focuses on unilateral strength and balance. -
Romanian Deadlift (Diagonal Stance):
Stand with feet at 45° and 135° positions, holding dumbbells. Hinge at the hips to lower the weights while keeping your back straight. This diagonal alignment challenges hamstring flexibility and stability.
Exercises with Resistance Bands
Upper Body Band Exercises
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Overhead Band Press (Split Stance):
Anchor the band under one foot at "START" and place the other foot at 90°. Press the band overhead. The split stance activates the core for stability. -
Band Pull-Apart (Narrow Stance):
Stand with feet together on "START" and hold the band at shoulder height. Pull the band apart while squeezing the shoulder blades. The narrow stance increases the challenge to balance. -
Single-Arm Row (Wide Stance):
Anchor the band under both feet in a wide stance (45° and 135°). Row one arm at a time, engaging the back and core. The wide stance enhances stability. -
Tricep Extension (Diagonal Stance):
Anchor the band under the back foot (135°) and hold the other end in both hands. Extend the band overhead to work the triceps. The diagonal stance challenges rotational balance. -
Chest Fly (Single-Leg Stance):
Anchor the band behind you and stand on one leg at "START." Perform chest flies while maintaining balance. This improves core stability and strengthens the chest.
Lower Body Band Exercises
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Squat with Band (Wide Stance):
Anchor the band under both feet in a wide stance (45° and 135°). Hold the handles at shoulder height and squat deeply. The band adds resistance while the wide stance activates the glutes and inner thighs. -
Band Deadlift (Split Stance):
Anchor the band under one foot at "START" and place the other foot at 90°. Perform deadlifts, focusing on hamstring activation. The split stance improves balance. -
Side Step with Band (Side Stance):
Place the band around your thighs and step laterally from "START" to 45°. This strengthens the outer thighs and enhances lateral stability. -
Glute Kickback (Diagonal Stance):
Anchor the band under one foot at "START" and kick back with the other foot at 135°. This targets the glutes while challenging stability. -
Step-Out Squat (Single-Leg Focus):
Place the band around your thighs and stand on one leg at "START." Step the other leg out to 90°, perform a squat, and return. This improves glute and quad strength while focusing on balance.
Benefits of Foot Positioning on Procedos Platform9
- Wide Stance (45°-135°): Activates the inner thighs and glutes, promoting hip mobility and stability.
- Narrow Stance ("START" position): Enhances balance and core engagement.
- Diagonal Stance (45°-135°): Targets rotational stability and engages obliques.
- Split Stance (90°-180°): Challenges dynamic balance and mimics functional movement patterns.
- Single-Leg Stance: Focuses on unilateral strength, proprioception, and ankle stability.
By using varied stances, these exercises not only strengthen the muscles but also enhance functional fitness, making them ideal for athletes and general fitness enthusiasts.