Prevent Injury with This Great Hip Warm Up – Swing Kicks (for Hip Mobility)

The Swing Kicks for hip mobility will work your glutes, hip complex and core, and is a great warm up to prevent hip injury. This is a beginner exercise, however, should be performed on a stable surface prior to using StrongBoard Balance. This exercise is primarily for the glutes, and hip complex but will also strengthen the entire core musculature.

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

Steps

1. Begin with StrongBoard Balance in lateral position and place your right foot across the center of the StrongBoard platform, covering the logo.

2. Step up onto the platform. Standing leg has slight bend in the knee but stays in same position throughout exercise. Keep spine erect and abs braced. Swinging leg is straight. Knee joint is showing no movement. Ankle is Dorsi-flexed throughout movement.

3. Holding this position and hinging forward from the hips, swing your leg out in front of you, straight leg high kick (hip flexion). Immediately, let the leg drop and swing behind you, like a pendulum (hip extension). Keep hips square and glutes engaged.

4. Repeat for desired number of repetitions or duration. Switch legs and repeat.

 

Tips

Keep abs braced during the entire movement. Stabilize hips through dynamic portion of exercise. The swing should be in the sagittal plane. For more of a challenge you can add weight. You can also slow tempo of swing.

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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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Fun Ways to Strengthen Your Core- Dead Bugs

Dead Bugs will work your obliques, quadriceps, and is a fun way to strengthen your core. The exercise works your deep inner core: your transverse abdominis, multifidus, diaphragm, and pelvic floor, along with your entire scapulothoracic region.

Missy Sullivan, ACE CPT,
SBB Certified Trainer and Instructor,
Certified Spinning Instructor, and
SimplyFitStudio Instructor
Thesimplyfitstudio.com
IG: @incredibly_fit_missy

Steps

1. Start with StrongBoard Balance in lateral position. Lay your back on top of the platform (face up), with your midline over the springs. Extend your arms toward the ceiling, directly over your shoulders. Raise your legs off the floor, knees should be bent 75-90 degrees over hips, with calves parallel to floor.

2. Keeping your shoulders down and feet flexed. Brace your abs and extend your right arm and left leg away from you.

3. Tap your toe to floor and return to center. Immediately repeat on the opposite side.

4. Continue alternating sides for desired amount of repetitions.

5. Repeat for desired amount of sets and/or duration

Tips

The most important thing to remember when you are doing the exercise is to keep your abs tight and lower back pressed into the board. Synchronizing your opposite arm and leg movements is great for overall coordination. You can progress the exercise by adding additional reps or sets. For more of a challenge, you can add other modalities such as dumbbells, ankle weights, and/or resistance bands.

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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Tone Legs and Improve Core Strength- Goblet Lunge

The Goblet Lunge will work your Glute Complex, Erectors and Anti-Rotators to tone your legs and improve your overall core strength. This is an intermediate exercise and should be performed on a stable surface prior to using StrongBoard Balance. This exercise is primarily for the legs and glute complex, but will also strengthen the entire core musculature.

Mike Curry ACE CPT, CES, and StrongBoard Balance Inventor

StrongBoardBalance.com

IG: @strongboardbalance

FB: @strongboardbalance

Twitter: @strongboard

Steps

1. Grab a dumbbell with both hands and hold close to chest. Place one foot across the center of the StrongBoard Balance platform.

2. Keeping your spine erect and hips square, drop your back knee towards the floor. Be sure to keep even weight distribution between both legs.

3. Keep your shoulders down and elbow tucked into your side as you perform the repetitions.

4. Squeeze your glutes and drive with heel on the platform to bring your body back to starting position.

5. Repeat for desired amount of repetitions.

6. Switch legs and repeat for desired repetitions or duration.

 

Tips

As you come up, use your glutes to keep your hips square. Keep abs braced during the entire movement. For more of a challenge, you can use a heavier dumbbell. This exercise can also be used with other modalities such as Kettlebells and/or GripBells.

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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.

Order now!

Get Ripped Fast with this Effective Full Body Exercise – Anterior Dumbbell Swing Squats

Anterior Dumbbell Swing Squats will work your anterior shoulder, legs, glutes, and core and help you get ripped fast! This is an intermediate exercise and should be performed on a stable surface prior to using StrongBoard Balance. This exercise is primarily for the anterior shoulders but will also strengthen the legs, glutes, scapulothoracic region, and the entire core musculature

Featuring Mike Curry ACE CPT, CES,  and Inventor of StrongBoard Balance®
Instagram: @StrongBoardBalance
Facebook: @StrongBoardBalance
Twitter: @StrongBoard
StrongBoardBalance.com

Steps

1. Start by holding a dumbbell in each hand as you step onto the StrongBoard Balance platform.

2. Keeping your abs braced, swing the dumbbells back as you lower yourself into a squat.

3. Immediately, throw the dumbbells back out in front of you (shoulder level), using the momentum to bring yourself out of the squat.

4. Activate your glutes during the squat and use them to help thrust back to starting position.

5. Repeat for the desired amount of repetitions or duration.

Tips

Be sure to keep your abs braced. Hinge from the hips when squatting and be sure to squeeze your glutes as you drive out of the half squat to standing position. For more of a challenge, you can deepen the squat, adjust the tempo of exercise and/or use a heavier weight.

Get Ripped Fast with this Effective Full Body Exercise - Anterior Dumbbell Swing Squats

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.

Order now!

Effective Low Impact Move to Strengthen Your Core – V-Sit Crunch

V-Sit Crunches with StrongBoard Balance® is an effective low impact exercise that will work your abs, obliques, lower back, hip flexors, and core. This is an intermediate exercise and should be performed on a stable surface prior to performing it with the StrongBoard Balance board. This exercise utilizes your body weight to isolate the core and primarily targets the abdominals, tone the obliques, strengthen your back muscles, and challenge your entire core. This exercise will also strengthen your hip flexors, quadriceps, and hamstrings too.

Featuring Darius Alexander – Athletic FIT Coach – StrongBoard Balance Ambassador
Instagram: @humblemuscle #MOTIV8

Steps

1. Start by placing StrongBoard Balance in a lateral position. Sit on the center of the platform, basically balancing on your bum.

2. Lean back to a 45-degree angle and place hands on the floor behind you for support, keep your abs braced and your spine lengthened and neutral.

3. Lift both legs off the floor, into a “V” shape.

4. Push both legs out, then pull your knees into your chest.

5. Repeat for the desired amount of repetitions or duration.

Tips

Be sure to keep the spine erect and stabilized by bracing your abdominals through the entire set. For more of a challenge, you can slow your tempo. Other movements can be performed in V-Sit, like side to side and Sidewinders, butterfly, Russian twists, toe taps, etc.

Effective Low Impact Move to Strengthen Your Core - V-Sit Crunch

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.

Order now!

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