BASIC RULES

  • Exclusion of Contraindications
  • Initial training by an experienced Galileo® trainer
  • Beginners should first try the Galileo® basic exercises

TIPS for Best Outcomes

  • Beginners start with narrow foot positions, e.g. 1 mm to 1.5 mm
  • The head should not vibrate! Workaround: Choose a narrower foot position or bend the knees!
  • No extended knees with foot positions above position 2.5 mm
  • Always adopt a foot position symmetrical to position 0
  • The frequency is chosen according to the training objective of the individual exercise
  • Perform all exercises slowly and consciously

KIDS & ADULTS MEDICAL – Getting Started

Mary Pengelley, PT, DPT, ATP

Where Do I Start? Galileo Instructional Video

Galileo Props

Galileo Difference Between Frequency & Amplitude

MIND/BODY FITNESS – Exploring Galileo® Movement

Domini Anne, Master Trainer

Finding Your Ideal Stance (Finding Amplitude)

Staying Balanced – Postural Awareness Using the Galileo

An Introduction to Frequencies

Introducing the Wobble Setting

Mini-Flow Using the Wobble Setting

TRAINING IN 3 FREQUENCY ZONES

Chris Baur, Galileo® Performance Expert

  • Relaxation/Stretching 12 Hz -20 Hz
  • Muscle Strengthening/Muscle Power 20 Hz – 36 Hz
  • Balance 5 Hz – 12 Hz

Relaxation & Stretching

EXERCISE EW1

Hip Flexors Stretching

Frequency: 16-18 Hz / Position: 1-2 / Duration: 1-2 minutes per leg

EXERCISE EW2

Adductors Stretching

Frequency: 16-18 Hz / Position: 1.5-2.5 / Duration: 1-2 minutes per leg

EXERCISE EW14

Hamstrings Stretching

EXERCISE EW4

Calf Stretching

Frequency: 16-18 Hz / Position: 2-3 / Duration: 1-2 minutes per leg

EXERCISE EW6

Calf Stretching Lunges

Frequency: 16-18 Hz / Position: 1-2 / Duration: 1-2 minutes per leg

EXERCISE EW3

Stretching Back in Rotation (Easy)

Frequency: 16-18Hz / Position: 0 / Duration: 2-3 minutes

EXERCISE EW7

Stretching Back in Rotation (Hard)

Frequency: 16-18 Hz / Position: 0 / Duration: 2-3 minutes

EXERCISE EW27

Stretching of Back & Anterior Chain

Frequency: 16-18 Hz / Position: 1.5-2.5 / Duration: 2-3 minutes

EXERCISE EW30

Stretching of Chest & Neck

Frequenz: 14-18 Hz / Position: 4.5 / Duration: 2 minutes

EXERCISE EW5

Lower Back Relaxation

Frequency: 12-18 Hz / Position: 2-3 / Duration: 2 minutes

EXERCISE EW23

Tilting the Pelvis

Frequency: 16-18 Hz (as preferred, can also be 6-8 Hz) / Position: 2 / Duration: 1-2 minutes

EXERCISE EW12

Shoulder Relaxation (Sitting)

Frequency: 12-18 Hz (as preferred, can also be 6-10 Hz) / Position: 1-2 / Duration: 1-2 minutes

EXERCISE EW22

Shoulder Relaxation (Kneeling)

Frequency: 16-18 Hz (as preferred, can also be 6-8 Hz) / Position: 2 / Duration: 1-2 minutes

Muscle Strengthening & Muscle Power

EXERCISE EW8

Calf Training Two-Legged

Frequency: 26-33 Hz / Position: 3-4 / Duration: 1 minute

EXERCISE EW9

Calf Training One-Legged

Frequency: 28-36 Hz / Position: 3-4 / Duration: 1 minute per leg

EXERCISE EW13

Hamstrings Training (Easy)

Frequency: 25-35 Hz (higher frequencies increase intensity of exercise) / Position 2-3 / Duration: 30-60 seconds

EXERCISE EW15

Hamstrings Training (Medium)

EXERCISE EW16

Hamstrings Training (Hard)

EXERCISE EW24

Squat Forefoot Standing (Dynamic)

Frequency: 25-30 Hz / Position: 1.5-2.5 / Duration: 30 sec

EXERCISE EW32

Deep Squat

Frequency: 25-30 Hz / Position: 1.5-2.5 / Duration: 30 sec

EXERCISE EW26

Lunges

Frequency: 25-30 Hz / Position: 1-2.5 / Duration: 1-2 minutes per leg

EXERCISE EW19

Stair Climb

Frequency: 25-30 Hz / Position: 1.5-2.5 / Duration: 30-60 sec

EXERCISE EW10

Dips (Easy)

Frequency: 26-33 Hz / Position: 1.5-2.5 / Duration: 60 seconds

EXERCISE EW11

Dips (Hard)

Frequency: 26-33 Hz / Position: 2-2.5 / Duration: 60-90 seconds

EXERCISE EW28

Strengthening Abs & Back

Frequency: 22-37 Hz / Position: 1.5-2.5 / Duration: 1-2 minutes

EXERCISE EW17

Kneeling Push-Ups

EXERCISE EW25

Push-Ups

Frequency: 25-30 Hz / Position: 1.5-2.5 / Duration: 20-60 seconds

EXERCISE EW29

Planking

Frequency: 25-30 Hz / Position: 0.5-2.5 / Duration: 1 minute

EXERCISE EW31

Planking (Hard)

Frequency: 25-30 Hz / Position: 0.5-2.5 / Duration: 1 minute

Balance

EXERCISE EW18

Balance Two-Legged Standing

Frequency: 5-10 Hz + Wobble 2 if available / Position: 0 (feet next to each other) / Duration: 30-60 seconds

EXERCISE EW20

Balance Tandem Stand

Frequency: 5-10 Hz + Wobble 2 if available / Position: 0 (feet next to each other) / Duration: 30-60 seconds

EXERCISE EW21

Balance One-Legged Stand

Frequency: 5-10 Hz + Wobble 2 if available / Position: 0 (feet next to each other) / Duration: 30-60 seconds

GALEN WOOD

CPT, CEO, CES, MBA – Galileo® Fitness and Performance Trainer

Warm Up

IT Band Stretch

Lateral Raise

Shoulder Press

Triceps Kickbacks

Biceps Curls

Bent Over Row

Squat to Lunge

Deadlifts

Squatting Glute Stretch

One Legged Standing Hamstring

Hip Flexor Stretch

Calf Stretch

Lat Stretch

Chest Stretch

Quad MFR

Calf MFR

Seated Hamstring MFR

IT Band MFR

AFTER THE TRAINING
OUR ADVICE FOR AN EFFECTIVE REGENERATION PHASE

An effective cool-down after training not only reduces negative effects of exhaustion, such as muscle soreness, but can also improve the training effects themselves. Because of such a wide range of applications, this can be achieved with Galileo.

The aim is to loosen and stretch the previously exerted muscles. Optimal for this are suitable exercises at 15-18 Hz. Alternatively, you can also use passive relaxation exercises at 7-10 Hz on Galileo.

Example exercises you can find in the section relaxation & stretching on this page or in the Galileo Training App in sections Cool-Down and Stretch or Relax.