Need training and conditioning ideas for your Indo Board? You’ve come to the right place. Check out these effective exercises for strength, balance, and flexibility training.
Unlike stationary, off-board exercise, Indo mimics real life sport requirements – training users to build core strength, balance, and flexibility. By varying the configuration of the board on the roller and block, users can increase the difficulty and work different muscle groups.
Below are some detailed descriptions of different exercises to build upper and lower body strength, increase balance, and improve flexibility. Have fun with your Indo Board and create your own challenging exercise variations.
Upper Body
Push Up –
Primary muscles: Chest and Triceps
Stabilizers: Forearms, Shoulders, and Core
Block: In for easier / Out for difficult
Position board perpendicular to the roller. Kneel on the ground
facing the board. Place your hands on the board, jut feet out behind
you in a three-point push-up stance – feet together behind you with
your hands equally at two points below shoulders. Make sure shoulders are over hands and use wrists to help balance body. Hands can be wide on the board for a wider armed push up. Hold, press chest to board, push back up.
Close Arm Push Up –
Primary muscles: Triceps and Forearms
Stabilizers: Forearms, Core, and Back
Block: In for easier / Out for difficult
Position board perpendicular to the roller. Kneel on the ground facing
the board. Place your hands on the center of the board making a
triangle in the center of the board with your index fingers and thumbs.
Jut your feet out behind you in a push up position. Take your chest (not your nose) down to hand triangle and then push back up.
Planche Push –
Primary muscles: Shoulders
Stabilizers: Forearms and Core
Block: In for easier / Out for difficult
Position board parallel on the roller. Kneel on the ground facing
the board. Place hands shoulder width apart on board with heel
of palm in the middle of the board. Place yourself in a push up
position; push forward on toes so that shoulders are in front of
your hands in the planche position. Hold and then rest.
Tricep Hold –
Primary muscles: Shoulders and Triceps
Stabilizers: Core and Chest
Block: In for easier / Out for difficult
Position board perpendicular to the roller. Sit on the board and
place hands out as far as they go on board, keeping the shoulders
over the hands, extend body flat pushing hips up to the ceiling
and pointing toes. Hold this position to work the shoulders.
Bend arms and hold to work triceps. Keep body as tight, steady,
and straight as possible.
Decline Push Up –
Primary muscles: Upper chest, Front Shoulders
Stabilizers: Core
Block: In for easier / Out for difficult
Position board perpendicular to the roller. Kneel with back to the
board. Place feet so they are slightly wider than shoulder width
on the board. Jut out into push up position. Place arms either
under shoulders or wide. Try and keep the board flat on the roller as you do a push up with feet balanced on the board.
Lower Body
Standing –
Primary muscles: Quads and Calves
Stabilizers: Knees and Core
Block: In for difficult / Out for easier
Position board perpendicular to the roller. Stand on board with feet
toward outside edge slightly wider than shoulder width. Feet
should face forward and knees should be slightly bent. Keep arms
low; palms facing down by your waist, chest and head up. Take out
block to make balancing (as opposed to strength) harder.
Wide Leg Squats –
Primary muscles: Quads, Hamstrings, and Inner Thighs
Stabilizers: Core
Block: In for easier / Out for difficult
Position board perpendicular to the roller. Stand on board with feet
wider than shoulder width. Keep chest up. Squat down to 90
degrees, hold, and come back up at controlled pace. Face a wall to
aid balance if needed. Add weights for more strength training. Hold
free weights at shoulders or by hips.
Close Leg Squats –
Primary muscles: Quads and Glutes
Stabilizers: Core
Block: In for easier / Out for difficult
Position board perpendicular to the roller. Stand on board with
feet shoulder width apart. Keep chest up. Squat down to 90
degrees, hold, and come back up at controlled pace. Face a wall
to aid balance if needed. Add weights for more strength
training. Hold free weights at shoulders or by hips.
Flexibility and Rehab
Ankle Stretch –
Primary Stretch: Ankle stretch
Block: In only
Position board parallel on the roller. Place feet close together in
the middle of the board. Hold onto wall with one hand. Rock
back and forth pointing toes. Try to achieve a full range of
motion. Can also do one leg at a time.
Hamstring Stretch –
Primary Stretch: Hamstring
Block: In only
Position board perpendicular to the roller with one edge of
board on the floor and rest the board so that the board rests on
the roller at approx. a 35-degree angle. Place your heel on
bottom of the board. Bend down grabbing top of the board
with hands and straightening knees. Walk hands down the
board toward your feet to further stretch your hamstrings.
Wrist Stretch –
Primary Stretch: Wrist
Block: In only
Position board parallel on the roller. Kneel facing the board.
Place hands shoulder width apart and push fingers to the floor.
Balance
Standing Balance –
Block: In for easy / Out for difficult
Position board perpendicular to the roller. Stand on the board
with your feet facing front to back (as if walking) instead of
sideways for a new balance challenge.
Crouching Balance –
Block: In for easy / Out for difficult
Position board perpendicular to the roller. Kneel on the board
with toes on one end, palms on the other end. Come up off of
knees onto all-fours, keep knees bent at about 90 degrees and
balance. Remove a hand and/or a leg to increase difficulty.
Disclaimer
Exercise is not without risk and this or any other exercise program could result in injury. The information included in this pamphlet, by Flying High Enterprises, is for your general knowledge and is not intended as a substitute for the advice or care of medical professionals. Please consult your physician or other healthcare professionals for all personal health problems and before starting any new physical fitness program.
