Today’s session is a mix of technical exercises, designed to work your core, super-set with simple, large muscle exercises, designed to overload the large muscle groups, burn fat, and keep the heart rate up.
The FreeForm Board is a fantastic tool for stabilising, stretching, and targeting the little muscles around a joint. Some further ideas are photographed after the session below:
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For this program, work in pairs, and alternate exercises for 1min. One set of everything will take around 30min. If you are performing a freeform exercise, do it slowly and with control.
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| 1) Free Form Roll-Out, alternate with Power Plate Hover |
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| 2) Free Form side Roll-Out, alternate with Power Plate Side Hover |
3) Power Plate Push Ups (Static), alternate with (see below)… |
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| 3) Twisty-Armed Push Ups – The Free Form Board is docked, and we twist the hands as far clockwise and anti-clockwise that they are comfortable going. |
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| 4) Dips on the Power Plate, alternating with (see below)… |
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| 4) Push Ups With “L” arms (one pushup as the arms travels out, next push up the arm travels forward) |
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| 5) Power Plate Static Lunge, alternating with… |
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| 5) Free Form Lunges |
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| 6) Free Form Side Lunges, alternate with… |
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| 6) Power Plate Sideways Step-Down |
We finished the program with a Back-weighted circuit, because i cannot stand sending the body home unbalanced! 1×20 reps of each.
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| 7) Bent Over Row on Galileo |
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| 8) Kneeling Lat Pull Down |
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| 9) Standing Cable Row (no hip movement!!) |
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| 10) TRX Pull Ups |
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| 11) A well-deserved stretch. Other stretched we did were: Butt, Triceps, Yoga-Neck, and Hip Flexors. |
More ideas for your Free Form Board workout:
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| Jump Through (see below) |
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| Pirouette |
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| Hover circles around a ball (one way for 1min then repeat going the other direction) |
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| Back extension |
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The FreeForm board was developed by a Northern Beaches Yogi named Tony. He designed it specifically to teach yoga enthusiasts how to perform the “Jump Through”, and it has taken off as so much more than that! More info on the FreeForm Board can be found at : www.freeFORMboard.com
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