Buns Archives - StrongBoard Balance Board

Blast Your Biceps While Toning Your Glutes

Blast your biceps while toning your glutes with single leg bent-over dumbbell curls! This is an intermediate exercise and should be performed on a stable surface prior to using StrongBoard Balance board. This exercise is primarily for the biceps, glutes, and lower back, but will also strengthen the lower extremities and the entire core musculature.

Featuring Mike Curry, ACE CPT and SBB Inventor, StrongBoardBalance.com.
IG: @StrongBoardBalance
FB: @StrongBoard
Twitter: @StrongBoard

1. With a dumbbell in each hand, place your right foot across the center of the platform with your left leg behind you.

2. Hinging from the hips with your abs braced, bend over to a 30-45 degree angle.

3. Bring your left leg straight out so that it is in line with your torso with foot in dorsiflexion.

4. Keeping your bicep perpendicular to the floor at all times, open palms and curl your left arm up towards your face.

5. Slowly bring your left arm back to starting position then curl your right arm in the same fashion.

6. Repeat for desired amount of repetitions.

7. Switch legs and repeat steps 1-6.

8. Repeat for desired amount of sets.

Tips: Once in position, keep entire body as stabilized as you can allowing only the arms to move. Be sure to keep a slight bend in the posted leg and head in line with the spine. For more of a challenge you can single leg squat while performing curls. You can also curl both dumbbells simultaneously rather than alternating. When you perform the leaning biceps curl, you change the point of maximal loading on the biceps from their mid-range to a point of maximal loading, allowing a full-contracted shortened range.

Blast Your Biceps While Toning Your Glutes with Single Leg Bent-Over Dumbbell Curls on StrongBoard Balance Board

StrongBoard Balance utilizes MULTI SPRING TECHNOLOGY™ that works with your body to deliver the perfect amount of stimulation to keep your core musculature and stabilizing muscles engaged and contracted, while training your central nervous system, improving posture, proprioception and reaction time.

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Best Total Body Defining Move | Crossfitters

Work your entire body with this total body defining move! This is an advanced exercise and should be performed on a stable surface prior to performing with StrongBoard Balance board. This exercise is primarily for the shoulders and lower extremities, but will also work the entire core musculature, along entire scapulothoracic region.

Featuring Caysem Johnson, STROOPS Athlete.
IG: @caysem
FB: @caysemjohnson

1. Stand on StrongBoard Balance in first position, shoulder width stance.

2. Keep your chest up, shoulders in your back pockets, and abs braced.

3. With your Slastix connected to each side of the base, grip the Fit Stick Pro wide and hold above your head.

4. Keeping the Fit Stick Pro over your head with your arms locked out, armpits facing forward, as you lower yourself into a deep squat position. Hips descend back and down, lower than the knees, in squat position. Keep the heels down, bar over the middle of foot, knees in line with your second toes.

5. Keeping the abs braced, squeeze the buttocks as you bring yourself back to starting position, pushing your shoulders up into the Fit Stick Pro.

6. Repeat for desired amount of repetitions/sets.

Tips: For additional challenge, progress to a stronger StrongStrap resistance.

Legs and Shoulder Burnout Combo Move Crossfitters on StrongBoard Balance Board

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Advanced Squat Move to Tone Your Whole Body

The Plank-Everest-Jump-Squat-Progression exercise is an intermediate/advanced exercise and should be performed on a stable surface prior to performing it with the StrongBoard Balance board. This exercise is primarily for the abs, shoulders, and legs but will also work the entire core musculature, along with the obliques and erector spinae.

Featuring Noreene Gentry, NAFC PT and StrongBoard Balance Certified Instructor
IG: @strongboardninja

1. Start with board in front of you, placed in lateral position. With your feet together, bend down and place your hands on the platform.

2. Immediately, throw your feet back into a full plank position. Be sure to keep abs braced during this movement.

3. As soon as your feet touch down behind you, step your right foot forward, to the right side of the platform, then step back to plank position.

4. Now, step your left foot forward, to the left side of the platform, then step back to plank position.

5. Immediately, jump forward, landing both feet on each side of the platform. As soon as you feet land, jump and land with both feet onto the platform.

6. The moment your feet make contact with the platform, drop down into a squat.

7. Bring yourself out of squat position and jump back off the board, landing one foot on each side of the board.

8. Bring your hands back down to the platform.

9. Repeat steps 2 – 8 for desired amount of repetitions.

10. Repeat for desired amount of sets.

Tips: Be sure to keep abs braced during jumps. Pick up your tempo for more of a HIIT workout. For more of a challenge, you can do multiple Everests. You can also hold squat position for allotted amount of time and/or hold plank position.