Alpha Plate

Description

The Alpha Plate by Tyler Zimmer.

The Alpha Plate is a multi functional rubber plate with bilateral cuts in the sides to help optimize movement patterns. The Alpha Plate also has handles on the face of the plate that allows the user to complete almost any exercise! The Alpha Plate comes available in a 10LB, 25LB, and a 45LB version.

Exercises that can be done with one Alpha Plate

Leg Exercises:

• Squat
• Squat Press
• Pushback Lunge
• Step back Lunge
• Lateral Lunge
• Wood Chop Lunges
• Lunge to Press
• Clean and Press
• RDL
• SL RDL
• Bridge Variations
• Plate Swing (Similar to KB Swing)

Chest Exercises:

• Push Up Variations
• Floor Press
• Prayer Press

Tricep Exercises:

• Skull Crushers
• Floor Press
• Close Grip Push Ups

Back Exercises:

• Single Arm Row
• Bent Over Row

Bicep Exercises:

• Curl Variations
• Hammer Curl
• Hammer Curl to Press

Shoulder Exercises:

• Overhead Press
• Curl to Press
• Lunge Press
• Squat Press
• Upright Row
• Front Raise
• Front Raise Steering Wheel
• Side Raise
• Inverted Y
• Fly Halos

Core Exercises:

• Suitcase Crunches
• Plate Punches
• Single Leg Touch Touches
• Single Leg Toe Touch Flutter Switch
• Plate Twists
• Plate Flutters
• Plate Scissors
• Tick Tocks
• Weighted Planks
• Suitcase Carry
• Farmer Carry with 2 Plates
• Overhead Carry
• Front Rack Carry
• Push Up Plank
• Push Up Position Pull Through
• Sit Up
• Sit Up to Press
• Sit Up to Eccentric Twist
• Hollow Bottom Holds

Alpha Plates on a Barbell *Two alpha plates can be used or one with a regular bumper plate. Please be careful when using. Do not throw down or let go of barbell from heights. It is not fully round it may get damaged or kick the bar at you!

• Back Squat
• Front Squat
• Push Press
• Lunge Variations
• Deadlifts
• RDL
• Single Leg RDL
• Bent Over Rows
• Curl Variation
• Floor Press
• Bench Press
• Close Grip Bench
• Incline Bench
• Decline Bench
• High Pull
• Hang Cleans *No Drop
• Jump Shrugs
• Shrugs
• Rack Pulls

Alpha Plate on a Landmine attachment

• Bent Over Rows
• Kneeling Lunge Press
• Split lunge Press
• Rainbows Swings
• Single Leg RDL
• Lunge Variations