INSERT CLICKABLE BODY MODULE RIGHT BELOW HERE

BANDED TWIST: Place your board on the floor to the right of the band attachment (the band will be coming at you from the left). Place your right foot on the board with your big toe on the board and your little toes falling into the toe box, and step up while raising your left foot in the air.

Grab the exercise band in both hands and press it in front of you with arms straight. Press your big toe down to keep the MOBO 100% still and level as you twist toward and away from the band attachment point. Keep your motion minimal, moving your entire upper body a maximum of your shoulder width. Perform 25 reps each foot.

FOOT ROCKS: To set up the board up for your right foot, place the board right side up, and insert the fins from the bottom into the EVEN slots and step on the board. While standing with good posture, touch the toe side of the board down to the ground, then the heel side. This is 1 rep. Repeat for 30 reps. Then remove the fins and insert them into the ODD slots from the bottom with the right side still facing up for 30 reps. Now flip the board over so that the left side up and repeat this entire sequence for the left foot.

Ensure the rocking is controlled as if you are touching the board to egg shells below on either side – not smashing them.

BAND PULLS: Tie your included resistance band in a loop and pull it around and through the #1 slot on the board. Now step up on. The board with your right foot, and hold the band in your left hand. Lift your left hand out at a 45 deg angle. This motion will try to tilt the board up, its your job to push through the big toe to keep your MOBO level and quiet. Perform 25 reps and then switch sides.

BALL TOSS: Grab a ball and step onto your MOBO. Either play by yourself and bounce your ball off the wall, or have a partner play pitch and catch. Your job is to drive down with the big toe to keep the MOBO stable. Try this for about 2 min each foot.  

PASS AROUND: Grab a 5-15 lb weight, or a full milk jug from the fridge and stand on your MOBO. Pass the weight back and forth from one hand to another while aiming to keep the MOBO stable. The faster you go the harder this gets. Aim for 2 min total each foot, and feel free to take breaks as needed.

TIPPY BIRD: For this exercise, 100% of the motion is a hinge from your hips while the spine remains 100% stable. Step onto the board with your right foot, with your left leg hovering off the ground. Push your hips back so that your trunk becomes near horizontal and the left leg moves out behind you. Use your hands as a cue to ensure your hips stay level. Drive back up to standing to complete 1 rep. The knee stays softly bent. You should always be looking in the same direction as your chest is pointing. Aim for 2 sets or 15 reps and then switch legs.

BANDED FOOT ROCKS: Tissues need load to improve, and its time to load the rock + roll in your foot. Set your fins into the EVEN slots, and loop your band through the free #1 slot in front. Step onto your MOBO + grab the band in both hands: lower down for more resistance, or higher for less. Aim to keep your trunk quiet as you rock the board back and forth for 25 reps. Now you’ll work the same foot again, but with the fins in the ODD slots and the band looped through the #2 slot in front. Knock out another 25 reps with good control. Now switch feet and repeat the 25 reps in EVEN and ODD again.

BANDED DEADLIFT: Time to load your deadlift! Set your fins into the EVEN slots, and loop your band through the free #1 slot in front. As you step onto the board you’ll grab the band in both hands: lower down for more resistance, or higher for less. Keep your MOBO quiet as you hinge your hips back and level. Knee is softly bent. You are always looking in the same direction as your chest to help keep solid spine position.

HIP BAND KICK: Tie your exercise band into a small loop + step both feet inside so that it is around both ankles. Carefully step up onto your MOBO with your right foot, and hover the left foot just off the board. Place your hands on your hips as a cue to keep your hips level and trunk straight. Now drive the left leg out and back behind you in a 45 degree diagonal and then back, aiming to float it on top of the MOBO without touching. Only move as far as you can control. As you get stronger, aim to move the leg further. Perform 40 reps total and then switch sides.

STAR SQUATS: Steer your squats straight! Step your right foot up on the board, with hands on hips to cue level hips throughout your squats. Now do a mini-squat extending the left leg forward, come back up, do a mini-squat reaching the left leg out to the side, back up, and then another mini-squat extending the leg behind you. These three will be referred to as 1 rep – do 5 reps total (which is 15 individual squats in each set). Your squat depth is only a quarter squat -no need to go deep with these. You’ll do 3 sets total on each leg, taking a break between each set.

OVERHEAD PRESS: Grab a 5-15 lb weight, or a full milk jug from the fridge and stand on your MOBO. Hold the weight in your left hand, and press it overhead for 5 reps, then pass the weight to the right hand for 5 reps, back to the left for 5 reps, and then finish with 5 more reps on the right hand. Your goal is to keep your posture centered (no arching as the weight goes overhead) and the MOBO stable. Now flip the MOBO over and work the left foot in the same way.

HIP HIKE: Work on your wobble! Stand on one leg with good posture (drop ribs down slightly to keep weight over midfoot and your MOBO level). While keeping a straight, but soft, knee, drop your opposite hip, then raise it back up again using the glutes. Shoulders should be level as you pulse up and down with no leaning. 3 x 10 on each side.

HIP TWIST: Integrate steering in your feet + hips! Anchor a band in front of you. To work the left leg, Wrap the band around your right side so that it sits below your waist and hold it with your left hand at the side of your left hip. Adjust tension stepping closer or further to the attachment point, and lift your right leg. Now, spin your pelvis inward and outward while maintaining level hips and a quiet MOBO. Do 25 reps on each side.

TIPPY TWIST: A serious balance challenge to integrate your feet and hips. The motion here is the same as the Tippy Bird, but we are going to add in a twist through the hip. Start standing with hands on hips. Focus on a neutral spine, and keep hips level as you bend forward. Then twist your hips in toward the ground, then out towards the ceiling – make sure MOBO stays level as you pivot from your hip - Then push the pelvis forward to come up from the glutes. The key here is to only twist as far as you can control. Perform 2 sets of 15 reps, and then switch feet.

TIPPY PASS: This movement combines the pass around + the tippy bird exercises with weight (or a gallon of water) to increase the challenge. Again, this is a hip hinge with a stable spine + level hips. Step onto your MOBO with your right foot and weight in the right hand. Keep the board quiet as you pass the weight to your left hand, and then hinge your trunk forward and your hips back. Make sure to keep the shoulder blades packed down along your ribs for the entire movement to work the postural muscles in your back. This is a hinge, not a squat so the knee only stays slightly bent through the movement. Aim for 3 sets or 10 reps and then flip the MOBO and switch legs.

WALL CLAM: fTie your band in a loop and step both feet inside so that its up around your knees. Set your MOBO just far enough from the wall so that when stand on it + lift one leg and place your foot on the wall, your lower leg is horizontal and your thighs are parallel. This may take a few tried to fine tune position. Once set, place hands on hips and maintain them level while moving the bent knee away from midline and back while keeping your MOBO quiet. Do 25 reps each foot.

BAR BAND TWIST: Lots going on here to challenge rotational control through the foot, hips, and trunk….all layered onto a squat pattern. Anchor your resistance band behind you and wrap the opposite end around a ski pole or broom. The band should be coming from your left side. Now step up onto your MOBO with your right leg and your left leg elevated behind you. Next, drop down into a lunge keeping your knee and foot pointing straight ahead, and twist your trunk to the right, and then back to center and up. This is one full rep. Do 2 sets of 15 each foot.

HIP DRIVE: It’s important to steer your parts straight and keep a stable spine as we train a full hip drive. Place your right foot on your MOBO and your left foot on a skateboard (can sub a towel on a hardwood floor). While keeping your foot and MOBO stale lunge backwards into your skateboard. Ensure ribs stay down in front to avoid arching your low back as you open your hip. Perform 25 reps each side.

LANDMINE DEADLIFT: Place one end of a 45 lb Olympic bar against a wall or corner. Walk over to the free end of the bar place your MOBO so its just to the right of the end of the bar. Grab the bar with your left hand and step onto your MOBO with your right foot. Now hinge your hips back while keeping the spine 100% straight, and then return back to straight by pushing your hips forward into the bar. Make sure to think “level hips” while doing these. Feel free to add weight to the free end of the bar when ready, but make sure you maintain a straight back as weight goes up. Your shoulder should stay packed down along your ribs, and you should always be looking in the same direction as your chest is pointing. Do 3 sets of 8 reps, and then switch the board to the left foot for 3 sets.

SPLIT SQUAT: Position the MOBO so that the back of the board is about 3ft in front of a box or bench, and step on the board with your right foot and then place your left foot up behind you. Place hands on hips and drop back into a lunge, and then press back upward as you keep the MOBO quiet. This is one rep. To bias your knee, maintain an upright trunk. To bias the hip, lean your trunk more forward. Perform 25 reps each foot, and then switch the board set up to work the opposite foot.

CLEAN + PRESS: This single leg clean variation covers a lot of bases in one move. Step onto your MOBO with your left foot and a weight or gallon of water in your right hand. Now push your hips back into a lunge, and drive back up again, bringing your weight up to your chest and then up overhead. Aim to keep the MOBO quiet, your hips and shoulders level, and avoid arching your low back as you drive the weight overhead. Lots of coordination going on! Do 2 sets of 15 each foot.

MOBO CALF RAISE: Steer your foot while working your calf. Place your fins in the forward 1+4 slots. Stand on one leg with a soft bend in your knee. Keep that soft bend as you perform your calf raises. The toe box in the MOBO will help ensure you don’t collapse your arch as you drive up and down from the calf. Perform 25 reps each leg. Aim for 1-2 sec up and 1-2 seconds down.

FOOT TWIST ASSIST: IF your balance isn’t ready for the single leg Band Twist, this version is a great stepping stone. Place your board on the floor to the right of the band attachment, and a stack of books to the left of your MOBO that is the same height. Place your right foot on the MOBO, and step up while placing your left forefoot on the books so your have as much weight through your left foot as you need for stability.

Grab the exercise band in both hands and press it in front of you with arms straight. Press your big toe down to keep the MOBO 100% still and level as you twist toward and away from the band attachment point. Keep your motion minimal, moving your entire upper body a maximum of your shoulder width. Perform 25 reps

POLE FOOT ROCKS: This variation uses some help from our upper body to ensure we build a solid foot balance strategy ad don’t cheat movements from our hips and trunk by leaning. This is move is a great way to get rid of old habits! Set your fins in the EVEN slots, and step up with hands on ski poles, brooms, or a chair for support. While keeping your body straight and still, drive the toe side of the MOBO down, and then reverse to drive the heel side down. Touch softly as if tapping on egg shells.

After 30 reps, move the fins to the ODD slots and repeat with the same foot on your MOBO to work the opposite axis of motion for 30 more reps. Then switch legs + repeat

EVERTED PASS AROUND: Roll your ankles much? This is a critical fix. Fins go in the OUTSIDE slots 3+4. The board will not rock, rather it will remain stationary. As you step on you’ll notice that the outer part of your foot is high, and the inner part of your foot is low. For those who sprain their ankles often, this trains your brain to use a safer position in the ankle called eversion. For this exercise you are just going to grab a kettle bell or gallon of water, and just pass back and forth for 2 min. You’ll breaking habits of shifting outward and focus on keeping weight on the inside of your foot.

EVERTED TWIST: Again, a nice progression to train a supple and stable foot to stop being REactive and learn PROactive foot and ankle control. Fins go in the OUTSIDE slots (3+4). Anchor the band to your left and step up onto your right foot. Twist away and towards the band anchor focusing on keeping a grounded connection between the inside of your foot and your MOBO. Go for 2 min continuous. When this gets easy, its time to drop this and progress to exercises where your MOBO can rock freely.

MOBO STEP DOWN: This mini-squat is a great way to build strong control around your knees while helping to steer your leg properly. A start for healthy joints! Place your fins in the BACK slots (2+3) and step up onto your MOBO. Keep hands on hips cue a nice level pelvis, and extend your free leg out in front. We are aiming for shallow squat only until the rearfoot barely touches the ground, and then back up. Aim for 50 reps on each side

FOOT SWEEPS: If you’ve been dealing with shin splints, or posterior tibial pain, this is a great way to help remodel the posterior tibial tendon. Place a band around one foot so that its anchored from the lateral side (example – if working the left foot, band will come from the left side) and take a seat. Make sure to keep your knee and shin nice and vertical as your foot sweeps and spins below. Aim for 250-300 sweeps. That’s not a typo! We need high reps, but the band doesn’t need to be tight

ANKLE BELT MOB: Stiff ankles force feet to move wrong. Let’s help open up your ankle mobility to help your foot and ankle roll through like they should. Place your fins in FORWARD slots 1+2. Anchor a belt (not a band, but a belt) to something sturdy behind you that won’t move. Set your board up so that its just far enough from the anchor point so that the belt is taught when its around your ankle bones. Now let’s move! As you drive your knee forward, the belt will pull back and improve the roll and glide. In the ankle complex. Aim for 15 reps pre-activity on your stiff side.

FRONT SQUAT: Do your knees and hips and ankle feel wobbly when you squat? Do your friends and coaches tell you to push your knees out but you just can’t figure it out? This is a great drill to feel the idea of pushing your hips into perfect squat position while still maintaining proper full contact through your feet. Set up a MOBO for each foot. The right MOBO will be the R side up, and the left side MOBO will be in the L side up, with fins for both sides set at the EVEN slots. Grab a kettle bell, dumbbell, sandbag (any kind of weight) and hold it tight to your chest with shoulder blades spread wide and locked down on the back. Feet should be just wider than shoulder width, and your MOBOs should be rotated about 5-10 degrees outward. Now staying centered over your feet, sink the hips back and down until your elbows touch your thigh (as if you are hovering over a porta-potty) Now, drive back up. Aim for 4 sets of 10 reps.

LANDMINE SQUAT: The landmine squat is a great drill to get you into a more hip dominant squat, while still training proper rotation through the legs. Set up a MOBO for each foot. The right MOBO will be the R side up, and the left side MOBO will be in the L side up, with fins for both sides set at the EVEN slots. Place one end of a 45 lb Olympic bar against a wall or corner. Walk over to the free end of the bar place your MOBOs on either side of the end of the bar. Step up onto your MOBOs and grab the end of the bar in both hands at your chest. Now drop down into a squat as you remain balanced over your feet, and drive back up. Perform 15 reps prior to your standard squats to feel proper vertical motion while cueing correct stability and alignment through the legs.

LANDMINE DEADLIFT: Stop squatting your deadlifts. A squat is an up and down motion, while a deadlift is a front to back motion. By using an Olympic bar and two MOBOs, you can train your body to find a proper hinge. Together, these tools will ensure you drive from your hips and not your quads. Set up a MOBO for each foot: The right MOBO will be the R side up, and the left side MOBO will be in the L side up, with fins for both sides set at the EVEN slots.

Place one end of a 45 lb Olympic bar against a wall or corner. Walk over to the free end of the bar place your MOBOs so its just to the edge of the end of the bar. Step up onto your MOBOs and grab the end of the bar in both hands. Now hinge your hips back as you remain balanced over your feet. As your chest drops down, your head and eye gaze should drop with it so that you are always looking at where your chest is pointing. On the way up, push your hips into the bar and maintain your gaze where your chest is pointing on the way up. At the top of the movement, stop when your weight is equal over the ball of the foot and heel to avoid excessive low back arch at the top. Do 15-20 of these to warm up and train the movement.

LATERAL FOOT RELEASE: Place a Lax ball under your 4th + 5th metatarsals (just behind the ball of the foot) with your heel in contact with the ground. Turn both feet into a slight pigeon toe position, and softly bend the knees. Then rotate the pelvis and trunk right and left for about 90 seconds. Then stand on one foot again - you should notice a more even contact from your inner to outer foot. Do this as often as you need to before using your MOBO.

TOE YOGA: You should be able to control your feet! Let’s improve your foot coordination by learning to separate your big toe and little toes. Actively raise the big toe while leaving the little toes down on the ground, Then drive the big toe straight down (without curling it – imagine you are trying to smash a nail under your big toe) and elevate your little toes. As you drive down through the big toe your arch should slightly raise, not collapse. You can put a ball or your shoe inside your foot as a visual to ensure your arch is not collapsing as your toes do all the movement. Do often throughout the day until you learn this pattern.