Double Dutch Your Way to Serious Calorie Burn – Double Dutch (Inertia Wave)

The Double Dutch (Inertia Wave) will work your heart, lungs, core and legs, and is a fun way for a serious calorie burn. This is an advanced exercise and should be performed on a stable surface prior to using StrongBoard Balance. Exercises conducted with the INERTIA WAVE in use (oscillated), mimic a spring like fluid movement are designed to elevate the heart rate, and work the entire body cognitively and overall engagement.

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

Steps

1. Begin by grabbing each end of the two Inertia Wave tubes, pulling them out enough to create some resistance.

2. Step onto the StrongBoard platform with your feet against the sides of the platform handles. Because of the resistance pulling you forward, you can place your feet back about two inches from your normal stance. This will help counter the pull of the Inertia Wave.

3. Keep your body spring-like and stiff at the same time. You should employ flexed ankles, knees, and hips during the Double Dutch method.

4. Hold the end caps of the tube securely. Start by rotating your right hand in a clockwise motion, while rotating your left hand in a counterclockwise motion. Both tubes move independently in an alternating clockwise pattern. The method of Double Dutch is a spring-like oscillated, continuous circular pattern.

5. Repeat for desired amount of repetitions/sets/duration.

 

Tips

Keep your spine erect and abs braced. For more of a challenge, you can squat while performing Double Dutch. You can also go for longer bouts before rest.

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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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Surf and Row Your Way to a Stronger Back and Core – Surfer Lunge with Barbell Row

Surfer Lunge with Barbell Row will work your back, legs, glute complex, erectors, anti-rotators and core, and is a fun way to surf and row your way to a stronger back. This is an advanced exercise and should be performed on a stable surface prior to using StrongBoard Balance. This exercise is primarily for the back, legs and glute complex, but will also strengthen the entire core musculature.

Mike Curry ACE CPT, CES, and SBB Inventor
Strongboardbalance.com
IG: @strongboardbalance
FB: @strongboardbalance
Twitter: @strongboard

Steps

1. With StrongBoard Balance in lateral position place a barbell next to board. Step onto the platform, stagger stance, in progression five.

2. Hinge at the hip as you bend down to pick up the barbell. Keep your abs braced and head in line with your spine.

3. Holding this position, pull the barbell up towards your shoulders.

4. Lower the barbell back to starting position.

5. Repeat for desired amount of repetitions.

6. Switch stance and arm and repeat for desired repetitions or duration.

 

Tips

As you come up, keep your glutes activated and your hips square. Keep abs braced during the entire movement. For more of a challenge, you can add weight to barbell. You can also slow tempo of row.

 

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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.

Order now!

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!

Increase Stability and Strength with One Move-Single Leg Deadlift with Dumbbell Curl

Single Leg Deadlift with Dumbbell Curls will work your hamstrings, biceps, glutes, erectors, anti-rotators and core while will increase stability and strength with one move. This is an intermediate exercise and should be performed on a stable surface prior to using StrongBoard Balance. This exercise is primarily for the hamstrings, and biceps, but will also strengthen the lower extremities and the entire core musculature.

Featuring Mike Curry ACE CPT, CES and StrongBoard Balance Inventor

Instagram: @StrongBoardBalance

Facebook: @StrongBoardBalance

Twitter: @StrongBoard

StrongBoardBalance.com 

 

Steps

 

  1. Grab a dumbbell in your left hand and place your right foot across the center of the StrongBoard Balance platform.

 

  1. Keeping your hips square, bend forward (hinging at your hips), and slowly lower the dumbbell as far as you can, using the gravity of the dumbbell to stretch toward the floor.

 

  1. Simultaneously, bring your left leg out behind you so it is parallel to the floor, while keeping your back straight.

 

  1. Squeeze your glutes and slowly bring your body back to starting position.

 

  1. Keeping your shoulder down and elbow tucked into your side, curl the dumbbell up to your chest, and then release it back down.

 

  1. Repeat for desired repetitions.

 

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

 

Tips

As you come up, use your glutes to push your hips forward instead of lifting from your back. 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, Havyk Triads and/or GripBells.

increase_stability_and_strength_with_one_move

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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