Protocols

Ten minutes a day is all it takes. Pick your goal, follow the steps, and hit start on the built-in timer. New to the plate? Begin with Your First 2 Weeks below. Want the science behind each one? See Benefits.

Your Stance Is Your Intensity Dial

No complicated settings. Where you put your feet decides how hard it works. Always keep soft, slightly bent knees — never locked — and drink a glass of water after.

Feet close together · Gentle

About 2 mm of movement. Start here. Best for lymphatic sessions, relaxation, and beginners.

Feet wide, toward the corners · Strong

About 4 mm of movement. More muscle work. For toning, strength, and recovery.

Pick Your Goal

Tap a goal to open it.

Morning Lymph Flush10 MIN · LOW–MID · DAILY

1. Feet close together, knees soft, arms relaxed at your sides.
2. Breathe slow and deep — breath helps move lymph too.
3. About once a minute, rise gently onto your toes and lower back down.
4. Finish with a full glass of water.

Circulation & Swelling10 MIN · LOW · 1–2× DAILY

1. Stand with feet together, or sit in a chair with both feet on the plate.
2. Keep your legs relaxed and let the plate do the work.
3. Perfect after a flight, a long drive, or a desk day.

Tone & Strength10–15 MIN · MID–HIGH · 3–4× PER WEEK

1. Wide stance, feet toward the corners.
2. Squat hold — 30–60 seconds on, 30 seconds rest.
3. Lunge with your front foot on the plate — each side.
4. Push-ups or plank with hands on the plate.
5. Repeat the circuit 2–3 times.

Post-Workout Recovery5–10 MIN · LOW–MID · AFTER TRAINING

1. Use within an hour of training.
2. Sit on the floor and rest your calves, then hamstrings, on the plate — 1–2 minutes each.
3. Kneel and rest your quads on the plate.
4. Finish with 2 minutes standing, feet together, to flush the legs.

Back & Joint Relief5–10 MIN · LOW · DAILY

1. Knees slightly bent, feet about hip width.
2. Sway your hips slowly side to side.
3. If standing is hard, sit with your feet on the plate instead.
4. Stop if any pain gets sharper.

Bone & Balance10 MIN · LOW–MID · DAILY

1. Stand tall. Hold a chair or wall at first if you need to.
2. As you get steady, shift your weight slowly from foot to foot.
3. Consistency matters more than intensity — every day beats once a week.

Flexibility & Stretch5–10 MIN · LOW · ANY TIME

1. Hamstrings: heel on the plate, leg straight, lean forward gently.
2. Calves: ball of the foot on the plate edge, heel dropping down.
3. Hip flexors: back knee down, front foot on the plate.
4. Hold each stretch 30–60 seconds per side.

Evening Wind-Down5–10 MIN · LOWEST · 30–60 MIN BEFORE BED

1. Sit comfortably with your feet resting on the plate.
2. Lowest setting. Screens away.
3. Breathe in for 4, out for 6.

Your First 2 Weeks

Some tingling or itchy legs in the first few days is normal — that's circulation waking up, and it fades. 10–20 minutes a day in total is plenty.

Safety First