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Exercises Total Strength and Cardio Training in One Power Move

Total Strength and Cardio Training in One Power Move

The V-Sit Battle Rope exercise is an intermediate exercise and should be performed on a stable surface prior to performing it with StrongBoard Balance board. This exercise is primarily for the abdominals but will also work the entire core musculature, along with the lower back, hip flexors, shoulders, and arms.

Featuring Chris Skraba, Lean Bodies OC client.
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1. Start by placing the board in a lateral position. Sit on center of platform, with one end of the battle rope in each hand.

2. Lean back, keeping your abs engaged and your spine lengthened and neutral.

3. Lift your feet just off the floor and hold.

4. Begin to move battle rope in an alternating wave like flow by lifting one side up as you bring the other side down. Be sure to use enough speed to keep the rope in constant motion.

5. Change direction of battle rope by pulling both handles up and down together.

6. Change direction back to alternating movement with a more vigorous tempo.

7. Repeat for desired amount of repetitions and sets.

Tips: Be sure to keep spine erect and stabilized by bracing your abdominals through entire set. For more of a challenge you can pull your knees into your chest as you are performing the battle rope sequence. You can also change your speed to incorporate a more aerobic workout. Other movements can be performed with battle rip while in V-Sit, like side-to-side and Sidewinders. 

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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StrongBoard Balance® Board

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StrongBoard Balance® is a one-of-a-kind, premiere balance board for all levels of fitness enthusiasts. Designed to complement and intensify users’ favorite workout routines, it utilizes MULTI SPRING TECHNOLOGY™ (MST).
Keeps your core musculature and stabilizing muscles engaged and contracted, while training your central nervous system, expediting calorie burn, improving posture, proprioception and reaction time.

StrongBoard MINI®

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StrongBoard MINI is a responsive balance board and stability trainer for use in physical therapy and active aging. Its patented MULTI SPRING TECHNOLOGY™ is both reactive and dynamic. StrongBoard MINI is easy and safe to get on and off, and its flat platform protects joints and surrounding ligaments from excessive supination or strain, allowing the user to mimic real-life movements while supporting the kinetic chain. In addition to the muscular and skeletal benefits, use of StrongBoard MINI trains the central nervous system, requiring muscles to communicate with the brain, effectively opening, healing, restoring and strengthening delicate neural pathways. The biomechanics of spring technology coupled with the rigid platform require users to find their true center of gravity. Regular use of StrongBoard MINI will improve balance, core strength, agility, posture and reaction time. All StrongHold Fitness products are proudly made in America.