CLASSIC EXERCISES FOR TOTAL BODY STABILITY
WORKOUT
Recommended Balance Board:
MFT CHALLENGE DISC DIGITAL
EXERCISES & VIDEOS
EXERCISE 1: CLASSIC TWO-LEG SQUAT WITH BALANCE CONTROL
The starting position is standing on the disc with both legs. Perform squats of varying depths with correct technique while keeping the disc balanced. The torso, pelvis, and leg axis should remain stable.
Exercise duration: 3 sets of 10 – 20 repetitions, rest: 1 minute.
EXERCISE 2: CLASSIC SINGLE-LEG SQUAT WITH BALANCE CONTROL
The starting position is standing on the disc on one leg. Perform squats of varying depths with correct technique while keeping the disc balanced. The torso, pelvis, and leg axis should remain stable.
Exercise duration: 3 sets of 10 – 20 repetitions, rest: 1 minute, then switch legs.
EXERCISE 3: SINGLE-LEG STABILIZATION WITH LUNGE SQUAT AND CORE BAG
With one leg, stabilize the disc while supporting the other leg back and visually controlling your balance on the tablet. Simultaneously, perform different depths of squats with the core bag in rhythm. Pay attention to maintaining steady breathing.
Exercise duration: 3 sets of 5 – 15 repetitions, rest: 1 minute.
EXERCISE 4: SINGLE-LEG STABILIZATION WITH SIDE SQUAT AND CORE BAG
With one leg, stabilize the disc while the other leg stands to the side. Visually control your balance on the tablet. Simultaneously, perform different depths of side squats in rhythm. Pay attention to maintaining steady breathing.
Exercise duration: 3 sets of 5 – 15 repetitions, rest: 1 minute.
