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.

 

Surf_and_Row_Your_Way_to_a_Stronger_Back_and_Core_Surfer_Lunge_with_Barbell_Row

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.

tone_legs_and_improve_core_strength_pin

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!

Torch Fat All Over with This Combo Move

Torch fat all over with the stationary lunge cable punch/pull exercise! This is an intermediate exercise and should be performed on a stable surface prior to performing it with the StrongBoard Balance board. This exercise is primarily for the back and obliques but will also work the entire core musculature, along with the shoulders and lower body.

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

1. Start by placing your right foot across the center of the StrongBoard Balance platform with your left leg behind you.

2. Hold cable handle attachment with your left hand and dumbbell in your right hand. Set cable just above waist height.

3. Lower yourself into a stationary lunge position, keeping your right quad parallel with the floor and hold through all repetitions.

4. Pull the handle as you rotate your torso while simultaneously punching out in front of you with dumbbell.

5. Keeping your abs braced and your shoulders in your back pockets as you bring the dumbbell and cable handle back to starting position.

6. Repeat for desired amount of repetitions.

7. Switch sides (and legs) and repeat steps 1-6.

8. Repeat for desired amount of sets.

Tips: Be sure to keep your neck long and your scapula depressed. Both legs should form an “L” shape in the stationary lunge position. Use your glutes to help ensure proper trunk stabilization. For more of a challenge, you can deepen your stationary lunge and/or lunge pump through your repetitions. You can also use a heavier dumbbell and go heavier on cable weight.  

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!

 

Best Partner Workout to Strengthen Core & Improve Reaction Time | Surfer Lunge with Partner Plank Clap

Looking for a fun partner workout to strengthen core and improve reaction time? Try the surfer lunge with partner plank clap! This is an intermediate exercise performed on StrongBoard Balance Board. This exercise is primarily for the legs and chest but will also work the entire core musculature.

Featuring:
Vanessa Burmaster, NASM PT and StrongBoard Balance Ambassador
IG: suckerfreehq

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

1. Start by stepping onto StrongBoard Balance by placing your right foot just inside the back handle.

2. Then place your left foot at the front edge of the board, just inside the front handle.
(As you are doing this, your partner will be placing themselves into a full plank position in front of you.)

3. Evenly distribute your weight until the board is level.

4. Lower yourself into a lunge, as you extend your arm out in front. Your partner will extend the opposite arm at the same time.

5. Once you reach the bottom of your lunge, you will clap hands with your partner.

6. Raise your self out of lunge to starting position.

7. Lower yourself into another lunge, extend the other arm out and clapping hands with your partner.
(Partner will be holding full plank throughout the set and also alternating hands and height of hand placement.)

8. Repeat opposite leg for desired repetitions (once your reps are completed, switch places with your partner.)

Tips: Be sure to brace your abs through entire set. Keep your shoulders in your back pockets. For more of a challenge, you can slow or speed up your tempo. You can also hold lunge position through entire set and your partner can add push ups to plank position.

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!

Best Exercise for a Shredded Midsection & Toned Lower Body

Stationary Lunge Cable Rotations are an intermediate exercise and should be performed on a stable surface prior to performing it with the StrongBoard Balance. This exercise is primarily for the obliques and lower body but will also work the entire core musculature, along with the shoulders and triceps.

Featuring Mike Curry ACE Certified PT and SBB Inventor, StrongBoardBalance.com.
IG: @strongboardbalance
FB: @strongboard
Twitter: @strongboard

1. Start in a lunge position,by placing your right foot across the center of the platform with your left leg behind you. Keeping both legs at a 90-degree angle, right quad should be parallel with the floor and hold through all repetitions.

2. Hold rope attachment with both hands out in front of you. Be sure cable is set at waist height.

3. Keep everything below the waist stable as you rotate your torso and pull the cable to your right.

4. Keep your abs braced and your obliques eccentrically engaged as you bring the rope back to starting position.

5. Repeat for desired amount of repetitions.

6. Switch sides (and legs) and repeat steps 1-6.

7. Repeat for desired amount of sets.

Tips: Be sure to keep your neck long and your scapula (shoulder blades) depressed. Both legs should form an “L” shape in the stationary lunge position. Use your glutes to help ensure proper trunk stabilization. For more of a challenge, you can lunge pump through your repetitions. This exercise can also be done with a band. 

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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