NordicTrack Incline Trainer 12-Week Program

Welcome to the NordicTrack Incline Trainer 12-Week Program. This is your key to success! Following this exercise plan will help you eat right and build lean, strong muscle. Designed to be simple and easy to follow, this plan outlines workouts for 8 weeks.

Warm – UP Protocol (completed before every workout)

Roll Out All Joints (ankles to Neck) Foam Roll Head to Toe (Myofascial Release) Dynamic Warm – Up

Soldier Walk
Jacks
Plank
Opposite/Extending
Hip Lifts
Reverse Lunge with Rotation
Double Leg/ Single Leg Hops
High Knees/Butt Kicks
Dynamic Hamstring Cross Stretch
Balance

Cool Down

Foam roll Yoga Sequence: Downward Dog, Runners lunge, Half Pigeon, Seated Forward Fold, Happy Baby, supine twist, child’s pose, savasana

5-Minute Vertical Feet Fitness Bench Mark Test

The NordicTrack Incline Trainer 5 Minute Vertical Feet Test is a 5-minute Fitness Bench Mark test measuring how many vertical feet the participant can climb in 5 minutes. This test will be administered 4 times throughout the 12-week program: Week 1, Week 4, week 8 and week 12.

Duration:

During the study a challenge test was completed as a fun challenge, 5 Minutes vertical challenge move to

Protocol:

NT incline trainer must be 30%
Speed is participant defined
Participant cannot stop the incline trainer
Participant cannot pause the incline trainer
Participant cannot hold onto anything at anytime
Total Vertical Feet in 5 minutes is the recorded footage
If participant is unable to complete the full 5 minutes, their time and VF will be recorded at the stopping point to compare to later tests.

Incline Trainer Workout Program – Week 1

(15% 1-3mph)
(-3% decline Bouts)

Monday 1

Review Machine: console, quick touch speed/incline, fan, how to view vertical feet
Review 4 main benefits of incline training (heart rate, fat utilization, muscle Activation, Variations of movement pattern)
Introduce participant, to variations (proper form and transitions), skip, carioca, side shuffle
Warm up
Everyone Completes 5 min vertical feet challenge Bench Mark Test (30% incline, user predicted speed).
Complete week 1 rounds 2 and 3.

Tuesday 3

Machine Programmed Workout – “High Intensity” – Workout 1

Wednesday 3

Warm up (15 min)
Week 1 Rounds 1 – 3
Cool Down

Thursday 4

Machine Programmed Workout –“ Set A Goal” – 400 calories

Friday 5

Warm up (15 min)
Week 1 Rounds 1 – 3
Cool Down

Incline Program Week 1: Wednesday/Friday

Participants will complete 5-minute vertical feet Fitness Bench Mark Test on the first day of the week. See Program details for benchmark testing procedures. On test day, the participants will only complete round 2 and round 3.

Warm Up: See program details for warm up protocol
15% Incline, 1-3 MPH (-3% decline bouts)

Round 1

Round 2

Round 3

Incline Trainer Workout Program – Week 2

(15% -18% 1-3mph)
(0-5% speed defined by participant)

Monday 1

Warm up (15 min)
Week 2 Rounds 1 – 3
Cool Down

Tuesday 2
• Machine Programmed Workout – “Incline Workout” – Workout 3