Burn Baby, Burn! Tone and Burn Fat Fast with Cable Squat, Curl, Press Combo

Tone and burn fat with this cable squat, curl, and press combo that will work your glutes, biceps, shoulders, and erectors. 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 quads, biceps, and shoulders, but will also strengthen the scapulothoracic region and the entire core musculature.

Featuring Vanessa Burmaster, NASM PT and StrongBoard Balance Ambassador.
IG: @sucker_free_fitness

Steps

1. Start by placing StrongBoard Balance about 16” away from the cable machine. Have the cable set to the lowest point with a straight bar attached.

2. Holding the straight bar with an underhand grip, step up onto the StrongBoard platform and drop down into a squat position. Keep arms extended down.

3. From the squatted position, keeping the spine erect, stand up as you simultaneously curl the straight bar up.

4. Holding the standing position, with knees slightly bent, press the bar towards the sky, fully extending arms.

5. Drop the biceps back down, keeping elbows tucked and forearms still facing the sky.

6. Drop back into a squat position as you lower the bar back down.

7. Repeat steps 3-6 for desired amount of repetitions or duration.

Tips

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

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Standing StrongBoard Press Level 1

For all physical therapy exercises, we recommend using StrongBoard MINI with your physical therapist's guidance and assistance. Each injury is unique and it is impossible for us to recommend exercises without being able to assess your condition. Please use all healing modalities responsibly.

1) Position yourself standing on the short side of StrongBoard with your back to the board.

2) Place the heel of one foot on the short edge of StrongBoard.

3) Slowly press the heel toward the floor.

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In most instances of physical therapy, wherein a person is rehabilitating an injury or strengthening a weakness, we recommend StrongBoard MINI. StrongBoard MINI functions exactly the same as StrongBoard Balance board, and offers all of the same diversity, challenges and neurological stimulation, with one exception. Its springs are 2” shorter making it less reactive, and bringing the platform closer to the ground. Perfect for at-risk seniors, anyone living with a motor skill or neurological disorder such as Parkinson’s Disease, Cerebral Palsy or Ataxia, anyone on the Autism Spectrum, persons working with ADHD, recovering from stroke, or rehabilitating an injury, StrongBoard MINI is the go-to tool for gains in treatment and healing. It is also an excellent alternative physical therapy aid for those individuals who require creative ways to remain strong after experiencing an above-the-elbow (AE) trans humoral, above- the-knee (AK) trans femoral surgery or Amelia. StrongBoard Balance boards have also been utilized by individuals who look to the American Orthotic and Prosthetic Association (AOPA) for innovation and advancement in strength training.

Standing StrongBoard Press Level 2

For all physical therapy exercises, we recommend pairing StrongBoard MINI with your physical therapist for assistance and guidance. As each injury is unique we are unable to recommend any exercises without medical assessment. Please use all healing modalities responsibly.

1) Position yourself standing on the short side of StrongBoard approximately 6-8 inches away from the board with your back to the board.

2) Place one heel on the lipped edge of StrongBoard.

3) The front knee is bent slightly.

4) Slowly press the heel on the board toward the floor.

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Standing StrongBoard Press Level 3

For all physical therapy exercises, we recommend pairing StrongBoard MINI with the advice of your physical therapist. As each injury is unique, we are unable to advise any persons without full medical assessment. Please use all healing modalities responsibly.

1) Position yourself standing on the short side of StrongBoard approximately 12-18 inches away from the board with your back to the board.

2) Place one heel on the lipped edge of the board.

3) The front knee is bent slightly more than level 2.

4) Slowly press the heel on the board toward the floor.

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Standing StrongBoard Press Level 4

For all physical therapy exercises, please consult with your physical therapist or medical professional before beginning any rehabilitation program. For recovery of many injuries, we recommend pairing StrongBoard MINI with a licensed physical therapist. Please use healing modalities responsibly.

1) Position yourself standing on the short side of StrongBoard approximately 12-18 inches away from the board with your back to the board and your feet together.

2) Reach back with one foot, which will position you into a tandem foot placement. (Additional upper extremity support may be needed if balance is too much).

3) Place one heel on the lipped edge of the board.

4) The front knee is bent more than level 3.

5) Slowly press the heel on the board toward the floor.

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