Squat-Load-Explode,

3 shoulder passes, HOLD

Standing on Board, MB held at chest, knees soft

Squat down 3 cts, explode up on 1 ct, MB over R, L, R shoulder

Add airborne plyometric jump to "explode"

Double time tempo

Reverse Push Up with HOLDS or crimps

Prone, hands grasping wide edges of board

Up 4, HOLD 8, Lower 4

Up 4, extend legs 4 bend knees 4, lower 4

Start on feet and roll to tops of feet on 2^nd layer

Squat Thrusts, RUN in place

Standing behind Board, feet hip distance apart

Squat down w/hands on board, jump back, jump up, stand up, RUN 6.

Add more runs in place.

Jump on top of board, run in place on top, step down, repeat.

T-Stands with Hip Lifts, and MB cross, chop and lift.

Sidelying on R forearm, L leg on board, R knee bent, MB in L hand

Lift hips off ground, as MB extends up, cross, chop & lift MB, lower.

Start on extended rather than flexed supporting arm.

Start with lower leg squeezing against supporting upper leg.

Lunge Scissors with HOLD and 3 MB toss

Start in scissored leg position and MB in one hand

Perform plyometric lunge scissor, HOLD and toss MB R, L, R.

Increase tempo

Decease 3 reps of MB to 1 rep of MB

Seated Figure 8’s

Sit at edge of board MB at chest, feet on floor

Diagram figure *’s with MB

Lean Back

Reposition at gravity resisted end of board

Push up twist and Run

Prone on knees w/hands grasping edges of board

Twist board vigorously keeping hips stable

Start on feet instead of knees

Twist board & run feet in place simultaneously

Tennis Turns

Stand at side approach to board, MB at hips

Tap foot, swing MB to front, walk-walk TURN

Tap then JUMP into turn

JUMP from side to side

Football Crawl

Prone on feet w/hands grasping edges of board

Twist board and HOLD drop knees R, L, R .

Twist board and crawl 3 then kick F, B, F .

Twist board and crawl 3 then kick & HOLD 3

Alternating Toe Taps with MB pullovers

Supine with MB above chest, knees at hip level

Lower MB and leg away from midline 2x’s, repeat with L leg.

Lower MB + R leg, HOLD leg, MB up, down, return all to start

Perform with legs extended.

Biased

Squats

Standing w/MB up

Squat and lower MB, Bias up to R and HOLD

Lower arm drops with MB, leg abducts up

Cross, chop and lift MB, knee flexes across

Tricep extend MB, leg curls behind

V-Seats

Seated with MB between knees

Lift arms arc R away, arc L arm away, return.

Adduct legs against MB

Lean back and maintain postural alignment

Lift one or both legs off ground

Reverse

Push ups

Prone on knees hands grasp edges

Push up, twist board, recoil, lower

Push up, twist and re-coil 2x’s, lower

Start on feet

Start on feet, push up, abduct one leg into bias

Bicycles

Supine, knees bent, hands under head

Scissor legs, maintain quiet upper body

Scissor arms, maintain quiet lower body

Scissor arms and legs in opposition

Slow Tempo and HOLD exchanges

Dead Lifts

Stand, feet together, MB out in R hand

Hip Hinge, bring MB to ribs, unhinge, open arm

Rest one toe on top of board, perform rep

Lift non-weighted knee up at finish of move

Extend lifted leg in front and behind

T-Stands

Sidelying on R forearm, L leg on board, R knee bent, MB in L hand

Sidelying on R forearm, L leg on board, R knee bent, MB in L hand

Lift hips off ground, as MB extends up, cross, chop & lift MB, lower.

Start on extended rather than flexed supporting arm.

Start with lower leg squeezing against supporting upper leg.

Lunges

Lunge Scissors with HOLD and 3 MB toss

Start in scissored leg position and MB in one hand

Perform plyometric lunge scissor, HOLD and toss MB R, L, R.

Increase tempo

Decease 3 reps of MB to 1 rep of MB

Planks

Prone on forearms on top of board, feet on floor

Lift knees off floor HOLD then lower

Lift knees off floor, then lift elbows off board, return

Lift knees off floor, then lift elbows, then lift one arm and HOLD

Lift off floor, lift R arm, L leg, HOLD, return, repeat.

Bridges

Prone, feet on board, upper body on floor, MB held at chest with 1 thigh

Lift hips, keep MB secure, lower hips,

Repeat.

Lift hips, HOLD 8 cts. keep MB secure, lower hips

Lift hips, HOLD, extend upper leg, keep MB secure, bend upper leg, lower hips

Extend upper leg, Lift hips, HOLD, keep MB secure, lower hips

10

Dips

Seated on floor, hands at edge of board, fingers lifted

Lower hips down and up, HOLD, depress shoulders, repeat

Lift one leg, Lower hips down and up, HOLD, depress shoulders, repeat opposite leg up.

Lower hips down and up, swing hips through legs, return to start.

Lift one leg, lower hips down and up, swing hips through legs, return to start.