freeFORM Board Video

The four corners of the hip. Hamstrings, adductors, abductors, hip flexors. The two board variation is dynamic plank / core exercise with weight bearing on the upper limbs.

As always there is a lot going on with many benefits including flexibility, core stability and coordination.

Hip flexion and extension, abduction and adduction and circumduction in a tall kneeling positions.

These exercises require stability of one hip and the torso while the other hip is free to move with low friction, unrestricted support.

Jump squat, side lunge with floor tap, dumbbell clean and press, mountain climbers, star jumps.

Metabolic workout with high energy expenditure exercises challenging upper body, lower body and core body segments.

A lateral walking push up adds so many layers to this foundational exercise including the addition of coordinated movement, lateral / oblique movement stability and control and increased shoulder activation

Triceps dips and triceps extensions for the arms, chest, shoulders and abs.

These ones are done with the benefit of the whole body vibration Power Plate for additional neuromuscular and circulatory stimulation and bone density benefits.

A small exerpt from HR MAX - freeFORM Metabolic Cardio workout

A docked an unlocked low friction freeFORM Board adds a balance, high intensity cardio and huge FUN factor to a fitness class.

From a training event with my good friends Korea Functional Training Academy @kftaedu

Seated pendulum or windshield wiper…for the obliques on the transverse plane, rectus abdominals and hip flexors. The shoulders and upper body are also engaged to support the body weight.

This is an advanced version of a lateral roll out targeting the obliques on the frontal plane, the lats and lateral hip.

Six Pack Superset consisting of prone roll outs, prone pikes, seated pikes and freeFORM sit ups performed back to back.

An unlimited number of individual movements linked together in unlimited combinations of movement flows.

Speed skater, corkscrew, figure of 8.

Some of the exercises from the freeFORM SPEED series. These exercises build cardiovascular endurance, speed, balance, stability and coordination.

OK Power Plate users, how do you transfer vibration into your lats and pecs and underarm muscles. The key is to load / stretch-tension the neuro-muscular and myofascial systems of the muscle groups involved when the Power Plate is acting as the base of support.

This reverse lateral roll out does exactly that in loaded eccentric abduction and concentric adduction.

Further more it loads not just the shoulder but also the obliques and to some extent the lateral hips for kinetic chain integration.

There are many other upper body and core integrated exercises that combine the freeFORM Board with the Power Plate.

There is no need to overdo the frequency or amplitude on the Power Plate as the shoulder joint is relatively mobile and unstable and there is a lot of tension running through the tissues while they are in a lengthened position.

Feeling is believing…anterior shoulder and pec stretch with thoracic extension followed by posterior and medial deltoid, rhomboid and middle trapezius stretch.

Pike to Pendulum Push Up. A challenging exercise for the pecs, shoulders and obliques on the transverse plane.

Ideal for anyone who plays a sport that requires rotational strength and power.

A metabolic cardio focused circuit including a side lunge with floor tap, dumbbell thrusters, freeFORM mountain climbers, jump rope and freeFORM speed skaters.

Compound exercises with a high metabolic demand. The side lunge loads through range of motion, the speed skater requires coordination. Thrusters load the lower and upper body…loading occurs on multiple planes of motion.

From a one day workshop with trainers from Virgin Active in Singapore.

Plank with shoulder rotation and plank with shoulder circumduction. The rotation version also includes writ extension.

While the exercises mobilize the board supported shoulder, the entire body has to respond to the movement and change in direction and force and there are lateral and rotational forces on the spine and core above and beyond the typical anterior load in a static plank.