EXERCISES WITH ADDITIONAL EQUIPMENT
WORKOUT
The MFT Pro Board 3D is the optimal training device for total body stability. It activates and stabilizes the ankle, knee, and hip joints while strengthening the core and back muscles through coordination. Imbalances in the musculoskeletal system are balanced out, and sensorimotor/fine motor skills are improved.
The MFT Pro Board 3D is very successfully used in therapy and coordination-focused strength training due to its versatility. It is an ideal training companion for all top athletes, whether in running, ball sports, winter sports, golfing, or biking!
For the exercises in this workout, you will need an MFT Pro Board 3D and the following additional equipment:
1 Flexibar, 1 Ball, 2 Dumbbells, 1 Resistance Band/Theraband, 1 Barbell, 1 Wooden Stick.
Enjoy and succeed in your coordination-focused training!
Dr. med. univ. Robert Fritz, Sports Clinic Vienna
Recommended Balance Board:
MFT PRO BOARD 3D
EXERCISES & VIDEOS
EXERCISE 1: FRONT ROCK STABILIZATION WITH FLEXIBAR FRONT
Starting Position: Stand with both feet on the disc in a front rock position while keeping the disc balanced.
Perform rhythmic swinging motions with both arms in front of your body using the Flexibar to create an additional stabilization component.
Exercise Duration: 3 sets of 10–20 repetitions or hold your balance for 10–20 seconds.
EXERCISE 2: FRONT ROCK STABILIZATION WITH FLEXIBAR SIDE
Starting Position: Stand with both feet on the disc in a front rock position while keeping the disc balanced.
Perform one-arm rhythmic swinging motions to the side with the Flexibar to create an additional stabilization component.
Exercise Duration: 3 sets of 10–20 repetitions or hold your balance for 10–20 seconds.
EXERCISE 3: FRONT ROCK STABILIZATION WITH CATCHING A BALL
Starting Position: Stand with both feet on the disc in a front rock position while keeping the disc balanced.
Throw a ball to yourself at varying heights and directions to create an additional stabilization component.
Exercise Duration: 3 sets of 10–20 repetitions or hold your balance for 10–20 seconds.
EXERCISE 4: FRONT ROCK STABILIZATION – LATERAL DUMBBELL RAISE
Starting Position: Stand with both feet on the disc in a front rock position. Simultaneously lift the dumbbells with your arms out to the sides while keeping the disc balanced.
Exercise Duration: 3 sets of 10–20 repetitions.
EXERCISE 5: SIDE ROCK STABILIZATION – DUMBBELL ARM SWING
Starting Position: Stand with both feet on the disc in a side rock position. Alternate swinging your arms with the dumbbells upward and forward while keeping the disc balanced.
Exercise Duration: 3 sets of 10–20 repetitions.
EXERCISE 6: SIDE ROCK STABILIZATION – DUMBBELL RAISE
Starting Position: Stand with both feet on the disc in a side rock position. Alternate lifting the dumbbells with your arms while keeping the disc balanced.
Exercise Duration: 3 sets of 10–20 repetitions.
EXERCISE 7: SIDE ROCK STABILIZATION – FRONT DUMBBELL RAISE
Starting Position: Stand with both feet on the disc in a side rock position. Lift the dumbbells in front of you with your arms while keeping the disc balanced.
Exercise Duration: 3 sets of 10–20 repetitions.
EXERCISE 8: FRONT ROCK STABILIZATION + RESISTANCE BAND DIAGONAL PULL BACK
Starting Position: Stand with both feet on the disc in a front rock position. Place the resistance band over your shoulder and across your back, holding the band from below with one hand.
Pull the resistance band by extending your upper arm while simultaneously bending your arms back to the starting position, all while maintaining balance on the disc.
Exercise Duration: 3 sets of 5–15 repetitions per side, Rest: 1 minute before switching sides.
EXERCISE 8: FRONT ROCK + RESISTANCE BAND PULL FORWARD
Starting Position: Stand with both feet on the sport disc in a front rock position. At the same time, stretch the resistance band held at shoulder height with both hands and then rotate your upper body to the right and left.
Exercise Duration: 3 sets of 5–15 repetitions per side, Rest: 1 minute.
EXERCISE 9: FRONT ROCK SQUAT WITH BARBELL
Starting Position: Perform a bilateral squat on the disc in a front rock position. Keep the disc balanced while executing the squat. Start the exercise without any weight.
Exercise Duration: 3 sets of 5–15 repetitions per side, Rest: 1 minute.
EXERCISE 10: SIDE ROCK STABILIZATION WITH WOODEN STICK IN FRONT
Starting Position: Stand with both feet on the disc in a side rock position, holding the stick in front of you with your arms.
Maintain balance on the disc while pulling your arms forward and toward your body.
Exercise Duration: 3 sets of 5–15 repetitions per side, Rest: 1 minute.
