Ready to train with your MOBO? Its as simple as 1, 2, 3.

FINS IN

  1. Get your fins in the right place

  2. FOCUS your workout

  3. Stay Consistent with a PLAN!

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Ready to train with your MOBO? From first-time users to long-time pros, you’ll find plenty of exercises below to improve and build your body from the ground up. Check out how to adjust your fins, and start with the Foot 6-PACK to build control and coordination.

When getting started, its best to practice on your MOBO frequently in small doses to minimize brain fatigue. Most of you will notice your brain getting as tired as your foot and lower leg since concentration is key. Once you become competent, its time to start training your foot in combination with the rest of your body —> check out the CRAZY 8’s, and progressing demand in the POWER MOVES. And everyone should take the “is your foot locked test?” at the bottom to ensure stiffness isn’t making your foot work harder than it needs to - so don’t skip that! The great thing is that your body learns by MOVING - so get MOVING on your MOBO!

Set up your board

Your fin location allows you to vary the demands on your foot and ankle. For most of the exercises below, you’ll insert the fins in the EVEN numbered slots from the bottom so that the foot you want to train is facing up. So to work the right foot, the R on the board is facing up and you insert the fins from the bottom of the board into the EVEN slots 2+4. Below, you’ll also see where some exercises where we change to the fin locations to change the load. Everything is spelled out fo you.


To work the left foot, simply flip the board over up with the L facing up and insert the fins from below. One note: we numbered the fins for you so that the EVEN numbered fin slots on the right foot are the same as the EVEN numbered fins on the left foot.


When you step on the board, your big toe and the balls of your feet should be fully supported, and your four little toes extending out into the toe box. Now step, and get to work!

To make any exercise easier, simply put the board on carpet, a towel, or a bathmat to slow down the rocking of the the board. And if its still too daunting, please check out the regressions we have in the Rehab Ideas section below. We want to meet you where you are + progress with you as you improve!

 
 

Foot 6-Pack: Improve the coordination and control in your arch

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.

 

Crazy 8’s: Moves to integrate your foot control into full body stability

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.