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EXERCISES IN SINGLE-LEG STANCE

WORKOUT

MFT Pro Board 2D - Balance Board

The MFT Trim Disc is an ideal training device for activating and stabilizing the ankle, knee, and hip joints, as well as enhancing core and overall body stability. It effectively balances out muscular imbalances and improves sensorimotor skills.

 

The Trim Disc is highly successful in both therapeutic and preventive settings due to its versatility. It's particularly beneficial for runners and athletes involved in ball sports, making it an excellent training companion.

For more information about the MFT Trim Disc and its applications, you can explore resources on the MFT

 

Bodyteamwork website. Enjoy your training!
Ewald A. Aigner, MFT Developer

Recommended Balance Board:

MFT PRO BOARD 2D

EXERCISES & VIDEOS

EXERCISE 1: FRONT ROCKING WITH SINGLE-LEG STANCE

Stand on one leg on the disc, lifting the other leg slightly to the side. Slowly move the disc from the ankle, rocking it forward and backward. After that, hold your balance for 10 seconds. Then, switch legs. Be mindful of maintaining relaxed arms and steady breathing throughout the exercise.

Exercise Duration: 3 sets of 10 – 20 repetitions.

EXERCISE 2: FRONT ROCKING WITH SIDE SQUAT

Starting Position: Stand on one leg on the disc in a front rocking position, with a roller board in the side squat position.

Perform 10 forward and backward tilts of the disc while maintaining balance in the side squat.

Exercise Duration: 3 sets of 10 – 20 repetitions.

EXERCISE 3: SIDE ROCKING WITH LUNGE SQUAT

Starting Position: Stand on one leg on the disc in a side rocking position.

Perform a squat while maintaining balance on the disc. Ensure that the disc remains stable throughout the squat.

Exercise Duration: 3 sets of 10 – 20 repetitions.

EXERCISE 4: SIDE ROCKING STABILIZATION AND ARM SWING

Starting Position: Stand with both feet on the disc in a side rocking position, maintaining balance.

Stabilize yourself on the disc and alternate swinging your arms forward and backward to engage your upper body while keeping the disc balanced.

Exercise Duration: 3 sets of 10 – 20 repetitions or hold balance for 10 – 20 seconds.

Discover even more training programs and guides from MFT Bodyteamwork!

ALL MFT WORKOUTS

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