The document outlines a structured approach to training new users on a machine called React, emphasizing acclimatization, intensity, and exercise progression. It provides specific guidance on speed ranges, work/rest ratios, and posture progressions, as well as a sample 4-week training program. Key points include careful increases in intensity and volume, with a focus on foundational movements leading to more advanced exercises.

1. 1

2. 2
Acclimitization and Initial Progressions
• The average new user will require 1 – 5 sessions to
become acclimatized to reACT so that they learn the
basic movements; get through any initial DOMS
(delayed onset muscular soreness); and have adapted
so they no longer experience DOMS.
• Until this acclimatization has taken place it is better to
be careful with intensity (keep speeds between 40-50;
use a work/rest ration of 1:2; and gradually progress
number of total sets and exercises).
• As a general rule, after acclimatization is complete
initially focus on volume progressions such as
increased number of sets, exercises, and set time.

3. 3
Intensity Progressions
• Exercise intensity is primarily a function of three
variables:
• Platform Speed – 30 - 35 has high RPE with higher time
under tension for each platform cycle; while speeds of 40
– 50 have lower RPE but demand more total work per
minute; and speeds of 60 – 70 greatly increase intensity.
• One leg versus two legs – one legged squats (either with
non-working leg held in front or to the rear) greatly
increase intensity because you effectively double the
load!
• The addition of external weight such as vest also
increases load and therefore intensity. Adding weight
should be the LAST area of progression.

4. 4
Work/Rest Ratio Progressions
• The work/rest ratio becomes is important for
progression and customization of programming
towards particular goals.
• Ideally the energy system requirements of the activity
or sport should be considered and the work/rest ratio
progressed accordingly:
• Example: football lineman focused on strength and
power would use smaller work/rest ratio (more rest time
relative to work time) plus higher platform speeds and
eventually one leg and/or external resistance when
appropriate.
• Example: center halfback in soccer focused on
endurance would use larger work/rest ration is advised
(less rest relative to work).

5. 5
reACT Acute Training Variables
• Volume
– Acclimatization period
– Time per set
– Number of sets
– Number of Exercises
• Work/Rest Ratio
• Platform Speed
• Level of
Compression/Extension
• Movement Progression
• Load
• Examples of progression
• After Acclimatization
– Increase time per set
– Increase # sets
– Increase # exercises
– > work/rest ratio
– > or < Platform Speed
– Increase level of
compression/extension
– Go from two feet to one foot
– Add weight vest

6. 6
First Session for New Client
• Start clients facing forward with two feet parallel and
shoulder width apart with firm grip on handrails
• Start using manual program set for intensity/speed of
40 RPM and allow client to “ride” without flexing or
extending at hip/knee/ankle so client feels safe on
machine.
• After client is comfortable riding progress to having
them flex knees/hips/ankles slightly (compress/squat)
as platform moves up to absorb while holding on.
• Use short work intervals no longer than 30 Seconds
with 1 minute off between sets. Do only 3 - 5 sets
initially to avoid excessive DOMS.

7. 7
Basic Riding Posture

8. 8
Basic Squat Two Hands

9. 9
Speed/Intensity Recommendations
• Initially when learning reACT using a speed of 40
RPM is recommended for short intervals (< 1 Min.)
• For the average person a speed of 30 RPM will
actually be associated with a much higher RPE
(Rate of Perceived Exertion) than faster speeds of
40 – 50.
• So RPE is high for slow speed of 30; moderate for
speeds of 40 – 50; and then high again at speeds
greater than 50.
• Speeds from 60 - 70 are advanced and not for
beginners!

10. 10
Initial Exercise Progressions
• The first suggested progression is to go from two
hands holding on to one hand or two hands lightly
touching until your client can perform the basic
squat NOT holding on at all.
• Once your client can perform basic squat exercise
without support you can begin teaching a lunge
stance.
• Note that it is appropriate to have clients hold on
with both hands again when learning new
postures.

11. 11
Squat One Hand

12. 12
Squat no hands

13. 13
Lunge Stance Two Hands

14. 14
Lunge Stance One Hand

15. 15
Lunge Stance No Hands

16. 16
Side Facing Posture Progressions
• When your client has learned the front facing
postures they can begin to learn the side facing
squat.
• As with all new postures the side facing
snowboard/skateboard/surf squat exercise should
be taught with your client holding on again with
progression to full compression and extension
without holding on.

17. 17
Side Squat Two Hands

18. 18
Side Squat One Hand

19. 19
Side Squat No Hands

20. 20
Single Leg Squat Progression
• After learning forward & side facing postures the
last posture progression is the single leg Squat.
• Have your client face forward with one foot on the
platform and the other up on the side of the reACT
(or with one foot held up over standing foot with
toes touching top of standing foot) while holding
on with both hands. The client compresses and
extends with one leg from this secure position.
• Progress to point where your client holds one foot
up in the air as other leg compresses and extends
fully without holding on with hands.

21. 21
Single Leg Squat Foot Up

22. 22
Single Leg Squat Foot in Air

23. 23
Single Leg Squat Foot in Air one hand

24. 24
Single Leg Squat Foot in Air no hands

25. 25
Advanced Exercises
After mastering all front, side facing and single leg squat
exercises a client can be progressed through advanced
exercises including (these are ADVANCED exercises that
should only be done with trainer supervision):
• The squat exercise holding on with eyes closed and
hands holding on. Progress slowly so that your
client can perform this challenge with one hand and
then no hands. Then you can progress to other
postures for maximum proprioceptive benefit!
• Begin to teach integrated functional movement
patterns with an upper body component like
medicine ball throws and catches.

26. 26
Medicine Ball Throws Side Squat

27. 27
Sample reACT 4 Week Program
Average User reACT 4 Week Program
Week Session # Exercises Speed # Sets Work Time Rest Time Load
1 1 Basic Squat 40 - 45 4 30 Sec. 60 Sec. BW
1 2 Basic Squat 40 - 45 5 30 Sec. 60 Sec. BW
2 1 Basic Squat 50 2 45 Sec. 90 Sec. BW
2 1 Lunge Left 40 - 45 2 45 Sec. 90 Sec. BW
2 1 Lunge Right 40 - 45 2 45 Sec. 90 Sec. BW
2 2 Basic Squat 50 2 45 Sec. 90 Sec. BW
2 2 Side Squat Left 40 - 50 2 30 Sec. 60 Sec. BW
2 2 Side Squat Right 40 - 50 2 30 Sec. 60 Sec. BW
3 1 Basic Squat 50 2 45 Sec. 60 Sec. BW
3 1 Lunge Left 50 2 45 Sec. 60 Sec. BW
3 1 Lunge Right 50 2 45 Sec. 60 Sec. BW
3 2 Basic Squat 50 2 45 Sec. 60 Sec. BW
3 2 Side Squat Left 50 2 45 Sec. 60 Sec. BW
3 2 Side Squat Right 50 2 45 Sec. 60 Sec. BW
4 1 Basic Squat 50 2 45 Sec. 45 Sec. BW
4 1 Lunge Left 50 2 45 Sec. 45 Sec. BW
4 1 Lunge Right 50 2 45 Sec. 45 Sec. BW
4 2 Basic Squat 50 2 45 Sec. 45 Sec. BW
4 2 Side Squat Left 50 2 45 Sec. 45 Sec. BW
4 2 Side Squat Right 50 2 45 Sec. 45 Sec. BW
Legend: BW is bodyweight
Rest is time spent riding with knees straight to rest between work sets
Work is the duration of each work interval