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FULL-BODY STABILITY – BASIC BALANCE, COORDINATION, AND STRENGTHENING

WORKOUT

MFT Pro Board 3D - Balance Board

The MFT Pro Board 3D is an optimal training device for full-body stability. It activates and stabilizes the ankle, knee, and hip joints while coordinating the strengthening of core and back muscles. This board helps balance out any muscular imbalances in the body and improves sensorimotor and fine motor skills.

It is effectively used in both therapy and coordination-centered strength training due to its versatility. The MFT Pro Board 3D is an excellent training companion for top athletes across various sports, including running, ball sports, winter sports, golf, and cycling.

Enjoy your coordination-focused training!
Dr. med. univ. Robert Fritz, Sportordination Wien

Recommended Balance Board:

MFT PRO BOARD 3D

EXERCISES & VIDEOS

EXERCISE 1: SIDE ROCKING WITH BOTH LEGS

With your knees bent, slowly shift your body weight 10 times to the right and left, then hold your balance for 10 seconds. Focus on maintaining relaxed arms and calm breathing throughout the exercise. Ensure that there is no "loud clacking" sound when touching the ground, which indicates control over your movements.

EXERCISE 2: FRONT ROCKING WITH BOTH LEGS

With your knees bent, slowly shift your body weight forward and backward 10 times, then hold your balance for 10 seconds. Ensure that there is no "loud clacking" sound during the execution, which indicates control in your movements.

EXERCISE 3: TURN AROUND WITH BOTH LEGS

Alternately load your right and left legs while supporting the balance shift by rotating your pelvis. Move your pelvis 10 times in clockwise and counterclockwise directions, then hold your balance for 10 seconds.

EXERCISE 4: DIAGONAL ROCKING WITH BOTH LEGS

Stand diagonally on the sport disc and shift your body weight forward and backward 10 times. After completing the repetitions, switch leg positions.

EXERCISE 5: BRIDGING BACK

Slowly raise your pelvis while holding the position briefly. Then, lower your pelvis back down slowly.

EXERCISE 6: BRIDGING FRONT

Bend and extend your arms 10 times, which will move your upper body up and down. Ensure that the plate remains balanced throughout the exercise.

EXERCISE 7: TWIST

Perform a rhythmic twisting motion of the stand plate, alternating 10 times to the right and then to the left. Focus on executing the movements slowly and with control, ensuring that you are engaging your core throughout the exercise.

Discover even more training programs and guides from MFT Bodyteamwork! 

ALL MFT WORKOUTS

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