Uneven squats with rotation on an Indo board:
Holding two different size weights (usually about 10 pounds apart), stand in a balanced position with your big toe, knees, hips and shoulders in line.
Keep your weight on the instep and heels of your feet.
Squat while flexing at the knees and hips and keeping your chest up, then rotate your trunk, engaging your core.
Return to starting position.
*Being on the Indo board will improve your proprioception (your body’s ability to know where it is in relation to time and space) while using all the main muscles that we use in our legs and core while surfing.
Uneven Squats.
Single leg wood chop on an Indo board:
Standing in a balanced position on a single leg, hold the weight above and to the outside of your opposite shoulder from the leg you’re standing on.
Perform a single leg squat by bending at the hips and knee while taking the weight across your body to the outside of your leg, making sure to keep your chest up the entire time. Stand back up while taking the weight back over your shoulder.
*This hits all the main topics. The Indo board is an unsteady surface so stressing balance and proprioception while on a single leg targets stability and strength in the lower body. The chopping motion fires the transverse abdominis–a main stabilizer in rotation.
Single Leg Wood Chop.
Russian Twist on a physioball:
Lie on the physioball so it supports your upper back, neck and head. Make sure to keep your hips high by pressing through your heels and engaging the glutes.
Now, while laying on the ball, extend both arms up, holding on to the weight. Rotate in a slow and controlled manner all the way onto one shoulder by turning at the hips. Return to starting position and repeat in the other direction.
*This will develop strength and stability through the rotation muscles for stronger, crisper turns.
Russian Twist.
