Exercise Library

A collection of simple daily exercises to help improve performance and overcome some of the most common repetitive strain injuries of the lower limb through proprioception, strength and mobility so you can get back out there!

There are two main positions used throughout:

1. CONTROL: The first position locks into the ground on the flat surface under the board to provide a stable decline and is useful for stretching and performing exercises that require a solid base.

2. FREESTYLE: The second position balances on the board's curved/rocker. This results in instability and requires more focus, awareness and balance while standing on the board. The FREESTYLE Position can be used for more advanced exercises.  

A collection of simple daily exercises to help improve performance and overcome some of the most common repetitive strain injuries of the lower limb through proprioception, strength and mobility so you can get back out there!

There are two main positions used throughout:

1. CONTROL: The first position locks into the ground on the flat surface under the board to provide a stable decline and is useful for stretching and performing exercises that require a solid base.

2. FREESTYLE: The second position balances on the board's curved/rocker. This results in instability and requires more focus, awareness and balance while standing on the board. The FREESTYLE Position can be used for more advanced exercises.  

CONTROL

FREESTYLE

THE 3 PILLARS OF ZLAANT

To help guide your journey, we have outlined the 3 Pillars of Zlaant.

These pillars are your foundation for success when using the ZlaantBoard. Whether Zlaant is helping you recover from, prevent an injury or perform at your peak, keep these pillars in mind as you work your way through your circuits.

If you are recovering from an injury, it’s important to remain patient with yourself and the recovery process.

You’re working towards increasing your strength. Gradually increase your sets and repetitions each week.

It’s normal to experience some discomfort during recovery, however, if you’re in pain while exercising or the following day, you might be pushing yourself too hard.

Listen to your body and decrease your intensity to a comfortable level or shifting a bit of your weight to the other side. Props such as a chair or table can give you some extra support if you need it.

Remember, every condition heals differently. Be patient and track your progress and you will see results.

The key to achieving any goal is to show up consistently and do the work every day. Your recovery process or exercise regimen is no exception.

Consistent, controlled exercises that both target your injury and train your movement patterns are proven to increase your strength and balance, preventing future injuries.  

Try setting a target for yourself, and track your progress along the way.

A great way to maintain consistency is to incorporate the circuit into your daily routine.

Whether it’s first thing in the morning, or part of your warm up in your daily exercise routine, consistency will help you get back out there!

The focus of your circuit should be the quality and form of your exercises.

The ZlaantBoard Circuit targets your lower kinematic chain, from your hip to your foot. To activate the correct muscles, it’s important that your form is correct while performing each of the exercises in the circuit.

In the beginning you may only manage to complete a few quality reps with proper form, but with patience and consistency, you will build your strength and gradually be able to increase your reps.

If you find the exercises are becoming too easy, increase the number of sets you’re doing or you could challenge yourself by holding weights as you move through the circuit, but always remember to maintain quality and form.

THE 3 PILLARS OF ZLAANT

To help guide your journey, we have outlined the 3 Pillars of Zlaant.

These pillars are your foundation for success when using the ZlaantBoard. Whether Zlaant is helping you recover from, prevent an injury or perform at your peak, keep these pillars in mind as you work your way through your circuits.

If you are recovering from an injury, it’s important to remain patient with yourself and the recovery process.

You’re working towards increasing your strength. Gradually increase your sets and repetitions each week.

It’s normal to experience some discomfort during recovery, however, if you’re in pain while exercising or the following day, you might be pushing yourself too hard.

Listen to your body and try decreasing your intensity to a comfortable level or shifting a bit of your weight to the other side. Props such as a chair or table can give you some extra support if you need it.

Remember, every condition heals differently. Be patient and track your progress and you will see results.

The key to achieving any goal is to show up consistently and do the work every day. Your recovery process or exercise regimen is no exception.

Consistent, controlled exercises that both target your injury and train your movement patterns are proven to increase your strength and balance, preventing future injuries.  

Try setting a target for yourself, and track your progress along the way.

A great way to maintain consistency is to incorporate the circuit into your daily routine.

Whether it’s first thing in the morning, or part of your warm up in your daily exercise routine, consistency will help you get back out there!

The focus of your circuit should be the quality and form of your exercises.

The ZlaantBoard Circuit targets your lower kinematic chain, from your hip to your foot. To activate the correct muscles, it’s important that your form is correct while performing each of the exercises in the circuit.

In the beginning you may only manage to complete a few quality reps with proper form, but with patience and consistency, you will build your strength and gradually be able to increase your reps.

If you find the exercises are becoming too easy, increase the number of sets you’re doing or you could challenge yourself by holding weights as you move through the circuit, but always remember to maintain quality and form.

A collection of simple daily exercises to help improve performance and overcome some of the most common repetitive strain injuries of the lower limb through proprioception, strength and mobility so you can get back out there!

There are two main positions used throughout:

1. CONTROL: The first position locks into the ground on the flat surface under the board to provide a stable decline and is useful for stretching and performing exercises that require a solid base.

2. FREESTYLE: The second position balances on the board's curved/rocker. This results in instability and requires more focus, awareness and balance while standing on the board. The FREESTYLE Position can be used for more advanced exercises.  

CONTROL

FREESTYLE

CONTROL

FREESTYLE

To help navigate your recovery journey, we have outlined the 3 Pillars of Zlaant.

These pillars are your foundation for success when using the ZlaantBoard.  Whether Zlaant is helping you recover from, prevent an injury or perform at your peak, keep these pillars in mind as you work your way through your circuit.

THE 3 PILLARS OF ZLAANT

Patience

If you’re using the ZlaantBoard Circuit to recover from an injury, it’s important to remain patient with yourself and the recovery process. You’re working towards increasing your strength. Gradually increase your sets and repetitions each week.

It’s normal to experience some discomfort during recovery, however, if you’re in pain while exercising or the following day, you might be pushing yourself too hard.

Listen to your body and decrease your intensity to a comfortable level or shifting a bit of your weight to the other side. Props such as a chair or table can give you some extra support if you need it.

Remember, every condition heals differently. Be patient and track your progress and you will see results.

Consistency

The key to achieving any goal is to show up consistently and do the work every day. Your recovery process or exercise regimen is no exception.

Consistent, controlled exercises that both target your injury and train your movement patterns are proven to increase your strength and balance, preventing future injuries.  

Try setting a target for yourself, and track your progress along the way. A great way to maintain consistency with your ZlaantBoard is to incorporate the circuit into your daily routine.

Whether it’s first thing in the morning, or part of your warm up in your daily exercise routine, consistent use of your ZlaantBoard will help you get back out there!

Quality

The focus of your ZlaantBoard Circuit should be the quality and form of each of your reps or stretches.

The ZlaantBoard Circuit targets your lower kinematic chain, from your hip to your foot. To activate the correct muscles, it’s important that your form is correct while performing each of the exercises in the circuit.

In the beginning you may only do a few quality reps with proper form, but with patience and consistency, you will build your strength and gradually increase your reps.

If you find the exercises are becoming too easy, increase the number of sets you’re doing or challenge yourself by holding weights as you move through the circuit. Remember to maintain control and form for quality movements as you progress.

THE 3 PILLARS OF ZLAANT

To help guide your journey, we have outlined the 3 Pillars of Zlaant.

These pillars are your foundation for success when using the ZlaantBoard. Whether Zlaant is helping you recover from, prevent an injury or perform at your peak, keep these pillars in mind as you work your way through your circuits.

If you are recovering from an injury, it’s important to remain patient with yourself and the recovery process.

You’re working towards increasing your strength. Gradually increase your sets and repetitions each week.

It’s normal to experience some discomfort during recovery, however, if you’re in pain while exercising or the following day, you might be pushing yourself too hard.

Listen to your body and try decreasing your intensity to a comfortable level or shifting a bit of your weight to the other side. Props such as a chair or table can give you some extra support if you need it.

Remember, every condition heals differently. Be patient and track your progress and you will see results.

The key to achieving any goal is to show up consistently and do the work every day. Your recovery process or exercise regimen is no exception.

Consistent, controlled exercises that both target your injury and train your movement patterns are proven to increase your strength and balance, preventing future injuries.  

Try setting a target for yourself, and track your progress along the way.

A great way to maintain consistency is to incorporate the circuit into your daily routine.

Whether it’s first thing in the morning, or part of your warm up in your daily exercise routine, consistency will help you get back out there!

The focus of your circuit should be the quality and form of your exercises.

The ZlaantBoard Circuit targets your lower kinematic chain, from your hip to your foot. To activate the correct muscles, it’s important that your form is correct while performing each of the exercises in the circuit.

In the beginning you may only manage to complete a few quality reps with proper form, but with patience and consistency, you will build your strength and gradually be able to increase your reps.

If you find the exercises are becoming too easy, increase the number of sets you’re doing or you could challenge yourself by holding weights as you move through the circuit, but always remember to maintain quality and form.

THE 3 PILLARS OF ZLAANT

To help guide your journey, we have outlined the 3 Pillars of Zlaant.

These pillars are your foundation for success when using the ZlaantBoard. Whether Zlaant is helping you recover from, prevent an injury or perform at your peak, keep these pillars in mind as you work your way through your circuits.

If you are recovering from an injury, it’s important to remain patient with yourself and the recovery process.

You’re working towards increasing your strength. Gradually increase your sets and repetitions each week.

It’s normal to experience some discomfort during recovery, however, if you’re in pain while exercising or the following day, you might be pushing yourself too hard.

Listen to your body and try decreasing your intensity to a comfortable level or shifting a bit of your weight to the other side. Props such as a chair or table can give you some extra support if you need it.

Remember, every condition heals differently. Be patient and track your progress and you will see results.

The key to achieving any goal is to show up consistently and do the work every day. Your recovery process or exercise regimen is no exception.

Consistent, controlled exercises that both target your injury and train your movement patterns are proven to increase your strength and balance, preventing future injuries.  

Try setting a target for yourself, and track your progress along the way.

A great way to maintain consistency is to incorporate the circuit into your daily routine.

Whether it’s first thing in the morning, or part of your warm up in your daily exercise routine, consistency will help you get back out there!


The focus of your circuit should be the quality and form of your exercises.

The ZlaantBoard Circuit targets your lower kinematic chain, from your hip to your foot. To activate the correct muscles, it’s important that your form is correct while performing each of the exercises in the circuit.

In the beginning you may only manage to complete a few quality reps with proper form, but with patience and consistency, you will build your strength and gradually be able to increase your reps.

If you find the exercises are becoming too easy, increase the number of sets you’re doing or you could challenge yourself by holding weights as you move through the circuit, but always remember to maintain quality and form.

CIRCUITS

Daily Circuit

10 minute circuit (repeat sets as required)
1. Ankle Mobilizer/Stabilizer Warm up

2 minutes

Standing on the ZlaantBoard in the Freestyle Position, rock backwards and forwards on the board, alternating between pointing your toes down and up (plantar flexion and full dorsiflexion) .

Keep your movements smooth and controlled, trying to rock as far forward and backward as possible each time. You should soon begin to feel the muscles in your lower leg warming up.

Tip: Try shifting your weight to alternate legs. As you get stronger, see if you can progress to single leg movements!

2. Hamstring and Calf Stretch

15-30 Seconds

Stand with the ZlaantBoard in the Control Position, facing the incline.

Keeping your knees and lower back straight, bend from your hips, reaching forward. You should feel a stretch through your calves, achilles tendons and hamstrings. Hold for 15-30 seconds.

Tips: To target another aspect of the calf muscle (the soleus muscle), repeat the stretch with one foot on the board at a time and your knee slightly bent, lean forward and hold. To deepen the stretch through the calves and achilles tendon, place the board in the Freestyle Position and repeat the exercises!

3. ITB/Lateral line stretch

15-30 Seconds

Left side: From the Control Position, turn the ZlaantBoard 90° to the right and stand on the board. You should be able to rock left to right. Cross your right leg over your left to feel a stretch down the side of your leg. Hold for 15-30 seconds.

Right side: From the Control position, turn the ZlaantBoard 90° to the left and stand on the board. You should be able to rock left to right. Cross your left leg in front of your right and place it on the ground. Reaching your right arm up, lean to the left to feel a stretch down the side of your leg. Hold for 15-30 seconds.

4. Decline Eccentric Squats

15 reps

With the ZlaantBoard in the Control Position, stand facing the decline with your toes near the edge.

With a straight back, slowly drop into a squat
position, not bending your knee past 90 degrees. Next, contract your quads and glutes (butt) to push yourself back into a standing position.

Don’t push through pain, rather begin by dropping down to a comfortable position and progress with time.

Tip: Focus on the decline, keeping the movement slow and controlled, this is the eccentric portion of the exercise.

5. ZlaantSquats

10 Reps

With the ZlaantBoard in the Freestyle Position, continue to perform your squats with control, focusing on a slow decline.

As you drop into the squat, allow the board to move naturally under your feet.

Contract your quads and glutes to push yourself back into a standing position.

Tip: For an added challenge, try keeping the board in a neutral position, parallel to the ground.

6. Decline Eccentric Heel Drops

15 Reps

With the ZlaantBoard in the Control Position, stand facing the incline with your heels at the bottom of the board. Lift your heels off the board by contracting your calves and rise onto your toes.

Pause for a second and slowly lower yourself back down. It is important to drop down to starting position as slowly as you can. This is the eccentric portion of the exercise.

Tip: Studies have found eccentric heel drops to be the most effective for recovery and prevention of Achilles Tendonitis.

DOWNLOAD CIRCUIT PDF

Pre-Run Warm-Up

10 minute circuit (repeat sets as required)
1. Core Activation

2 minutes

Lying flat on your back with your knees bent just past 90 degrees, activate your core through diaphragmatic breathing and pelvic rotations.

As you breathe in deeply, use your diaphragm to push your abdominal organs down and rock your pelvis forward, creating an arch in your lower back.

Pause and hold for a second before exhaling completely, once again using your diaphragm to squeeze out as much air as possible while rocking your pelvis backwards and flattening the arch in your back to the floor.

Tip: Keep your movements smooth and controlled and place a hand on your abdomen to feel for core contraction.

2. Cat-Camel

2 minutes

Start on your hands and knees, placing your hands under your shoulders, knees under your hips and keeping your spine in a neutral position.

Cat- Exhale fully while gently arching your lower back towards the floor, sticking out your tail bone and tilting your head back.

Camel- Breathing in deeply, gently tuck your chin and tailbone in, raising your spine towards the ceiling to create a hump.

Tip: inhale and exhale fully, noticing your core contract and your diaphragm.  

3. Neural-Coupling

10 reps each side

Starting face-down on your tummy, breathe in while raising your left arm and upper torso off the floor into an extended, rotational arch. Pause for a second and then return to starting position. Complete 5 reps each side.

Next add in a lower leg backward raise into hip extension as seen in the video. Complete 10 reps each side.

Tip: Keep this movement slow, gentle and controlled, focusing on the connection between your upper and lower body.

4. Thread the needle

10 reps each side

Start on your hands and knees, placing your hands under your shoulders, knees under your hips. Now breathe in deeply, lifting your left hand towards the ceiling while rotating your upper body to the left. Pause and hold.

Next rotate your upper body to the right and reaching as far as you can 'through the eye of the needle' with out losing balance and control.

Complete 10 reps on the left before switching arms to the right.

5.1 ZlaantRocks

2 minutes

With the ZlaantBoard in the Control Position, stand with with your feet facing the decline. Lift your toes up as you rock backwards into ankle dosiflexion (toes up). It is important to rock back as slowly as you can. This is the eccentric portion of the exercise.

Pause for a second before rocking forward, back to starting position, into plantarflexion (toes down).

Tip: Studies have found eccentric heel drops to be the most effective for recovery and prevention of Achilles Tendonitis

5.2 Mini Squats

10 Reps each side

With the ZlaantBoard in the Freestyle Position, stand facing sideways on one leg and find your center. Drop slowly into a half squat and return to starting position. Complete 10 more reps, change legs and repeat.

Tip: The sideways position on the board provides a lateral stability challenge, try changing board positions for a different challenge.

5.3 ZlaantLunges

10 Reps each side

Standing tall on the ZlaantBoard in the Freestyle Position, lunge forward with your left leg to land so that your hips and knees are bent to just less than 90 degrees.

Return back to the neutral position and reverse the lunge backwards with your left leg to land once again, just under 90 degrees at the knee and hip. This is one rep. Complete 10 and change sides.

Tip: Slow the movement down for added control and try not pause in the neutral position between forward and reverse lunges.

5.4 The Running Woman

10 Reps each side

Place your right foot in the center of your ZlaantBoard with a slightly bent knee, in the Freestyle Position.

Slowly drive your left knee up and forward as high as you can while contracting your core, exhaling completely and extending your left hip to rise up tall.

Pause for a second, find your balance and drop back down to starting position. Complete 10 reps and then switch sides.

Tip: This exercise is engaging everything you will use when running. Focus, slow down and control your movements to activate your core and improve proprioception.

5.5 Deadlift to Running Woman

10 Reps each side

Stand with both feet under your hips, in the center of your ZlaantBoard, in the Freestyle Position.

Shifting your weight to the right leg, drive your left leg straight back behind you and hinge at the waist to drop your upper body until you are horizontal and parallel with the floor. Pause and hold before driving your left knee forward and up while exhaling, as described in the 'running woman.' Return to starting position.

Complete 10 reps before switching to the other side

Tip: have found eccentric heel drops to be the most effective for recovery and prevention of Achilles Tendonitis.

5.6 The Zlaant Aeroplane

15-30 Seconds

Stand with the ZlaantBoard in the Freestyle Position and face sideways. Spread your arms wide like an aeroplane and tilt forwards, hinging at the hip and extending your left leg behind you so that you are balancing on one leg. Tilt forward as far as necessary to challenge yourself, but not so far that you struggle to maintain balance and control!

Now, drop your left hip down towards the floor as seen in the video while exhaling. Pause for a moment before raising your left hip to open up and outwards while breathing in. Complete 10 reps before switching sides.

Keeping your knees and lower back straight, bend from your hips, reaching forward. You should feel a stretch through your calves, achilles tendons and hamstrings. Hold for 15-30 seconds.

Tips: To make the exercise more challenging, tilt further forward at the hips until you are horizontal and parallel to the floor but remember always maintain stability and control.

ZLAANTERS

Catherine Priday: Forest Life Exercise

Jeannie Holmes: Awake Yoga

Zaid Williams: Track and Feild

Kuda Chiwanza: Zimbabwe Rugby Player

Bongi Mbonambi: SA Springbok Hooker

Dave Obikanye: Calisthenics Coach

CIRCUITS

Daily Circuit

6 Moves, 10 minute circuit (repeat sets as required)
1. Ankle Mobilizer/Stabilizer Warm up

2 minutes

Standing on the ZlaantBoard in the Freestyle Position, rock backwards and forwards on the board, alternating between pointing your toes down and up (plantar flexion and full dorsiflexion) .

Keep your movements smooth and controlled, trying to rock as far forward and backward as possible each time. You should soon begin to feel the muscles in your lower leg warming up.

Tip: Try shifting your weight to alternate legs. As you get stronger, see if you can progress to single leg movements!

2. Hamstring and Calf Stretch

15-30 Seconds

Stand with the ZlaantBoard in the Control Position, facing the incline.

Keeping your knees and lower back straight, bend from your hips, reaching forward. You should feel a stretch through your calves, achilles tendons and hamstrings. Hold for 15-30 seconds.

Tips: To target another aspect of the calf muscle (the soleus muscle), repeat the stretch with one foot on the board at a time and your knee slightly bent, lean forward and hold. To deepen the stretch through the calves and achilles tendon, place the board in the Freestyle Position and repeat the exercises!

3. ITB/Lateral line stretch

15-30 Seconds

Left side: From the Control Position, turn the ZlaantBoard 90° to the right and stand on the board. You should be able to rock left to right. Cross your right leg over your left to feel a stretch down the side of your leg. Hold for 15-30 seconds.

Right side: From the Control position, turn the ZlaantBoard 90° to the left and stand on the board. You should be able to rock left to right. Cross your left leg in front of your right and place it on the ground. Reaching your right arm up, lean to the left to feel a stretch down the side of your leg. Hold for 15-30 seconds.

4. Decline Eccentric Squats

15 reps

With the ZlaantBoard in the Control Position, stand facing the decline with your toes near the edge.

With a straight back, slowly drop into a squat
position, not bending your knee past 90 degrees. Next, contract your quads and glutes (butt) to push yourself back into a standing position.

Don’t push through pain, rather begin by dropping down to a comfortable position and progress with time.

Tip: Focus on the decline, keeping the movement slow and controlled, this is the eccentric portion of the exercise.

5. ZlaantSquats

10 Reps

With the ZlaantBoard in the Freestyle Position, continue to perform your squats with control, focusing on a slow decline.

As you drop into the squat, allow the board to move naturally under your feet.

Contract your quads and glutes to push yourself back into a standing position.

Tip: For an added challenge, try keeping the board in a neutral position, parallel to the ground.

6. Decline Eccentric Heel Drops

15 Reps

With the ZlaantBoard in the Control Position, stand facing the incline with your heels at the bottom of the board. Lift your heels off the board by contracting your calves and rise onto your toes.

Pause for a second and slowly lower yourself back down. It is important to drop down to starting position as slowly as you can. This is the eccentric portion of the exercise.

Tip: Studies have found eccentric heel drops to be the most effective for recovery and prevention of Achilles Tendonitis.

DOWNLOAD CIRCUIT PDF

Pre-Run Warm-Up

10 minute circuit (repeat sets as required)
1. Core Activation

2 minutes

Lying flat on your back with your knees bent just past 90 degrees, activate your core through diaphragmatic breathing and pelvic rotations.

As you breathe in deeply, use your diaphragm to push your abdominal organs down and rock your pelvis forward, creating an arch in your lower back.

Pause and hold for a second before exhaling completely, once again using your diaphragm to squeeze out as much air as possible while rocking your pelvis backwards and flattening the arch in your back to the floor.

Tip: Keep your movements smooth and controlled and place a hand on your abdomen to feel for core contraction.

2. Cat-Camel

2 minutes

Start on your hands and knees, placing your hands under your shoulders, knees under your hips and keeping your spine in a neutral position.

Cat- Exhale fully while gently arching your lower back towards the floor, sticking out your tail bone and tilting your head back.

Camel- Breathing in deeply, gently tuck your chin and tailbone in, raising your spine towards the ceiling to create a hump.

Tip: inhale and exhale fully, noticing your core contract and your diaphragm.  

3. Neural-Coupling

10 reps each side

Starting face-down on your tummy, breathe in while raising your left arm and upper torso off the floor into an extended, rotational arch. Pause for a second and then return to starting position. Complete 5 reps each side.

Next add in a lower leg backward raise into hip extension as seen in the video. Complete 10 reps each side.

Tip: Keep this movement slow, gentle and controlled, focusing on the connection between your upper and lower body.

4. Thread the needle

10 reps each side

Start on your hands and knees, placing your hands under your shoulders, knees under your hips. Now breathe in deeply, lifting your left hand towards the ceiling while rotating your upper body to the left. Pause and hold.

Next rotate your upper body to the right and reaching as far as you can 'through the eye of the needle' with out losing balance and control.

Complete 10 reps on the left before switching arms to the right.

5.1 ZlaantRocks

2 minutes

With the ZlaantBoard in the Control Position, stand with with your feet facing the decline. Lift your toes up as you rock backwards into ankle dosiflexion (toes up). It is important to rock back as slowly as you can. This is the eccentric portion of the exercise.

Pause for a second before rocking forward, back to starting position, into plantarflexion (toes down).

Tip: Studies have found eccentric heel drops to be the most effective for recovery and prevention of Achilles Tendonitis

5.2 Mini Squats

10 Reps each side

With the ZlaantBoard in the Freestyle Position, stand facing sideways on one leg and find your center. Drop slowly into a half squat and return to starting position. Complete 10 more reps, change legs and repeat.

Tip: The sideways position on the board provides a lateral stability challenge, try changing board positions for a different challenge.

5.3 ZlaantLunges

10 Reps each side

Standing tall on the ZlaantBoard in the Freestyle Position, lunge forward with your left leg to land so that your hips and knees are bent to just less than 90 degrees.

Return back to the neutral position and reverse the lunge backwards with your left leg to land once again, just under 90 degrees at the knee and hip. This is one rep. Complete 10 and change sides.

Tip: Slow the movement down for added control and try not pause in the neutral position between forward and reverse lunges.

5.4 The Running Woman

10 Reps each side

Place your right foot in the center of your ZlaantBoard with a slightly bent knee, in the Freestyle Position.

Slowly drive your left knee up and forward as high as you can while contracting your core, exhaling completely and extending your left hip to rise up tall.

Pause for a second, find your balance and drop back down to starting position. Complete 10 reps and then switch sides.

Tip: This exercise is engaging everything you will use when running. Focus, slow down and control your movements to activate your core and improve proprioception.

5.5 Deadlift to Running Woman

10 Reps each side

Stand with both feet under your hips, in the center of your ZlaantBoard, in the Freestyle Position.

Shifting your weight to the right leg, drive your left leg straight back behind you and hinge at the waist to drop your upper body until you are horizontal and parallel with the floor. Pause and hold before driving your left knee forward and up while exhaling, as described in the 'running woman.' Return to starting position.

Complete 10 reps before switching to the other side

Tip: have found eccentric heel drops to be the most effective for recovery and prevention of Achilles Tendonitis.

5.6 The Zlaant Aeroplane

15-30 Seconds

Stand with the ZlaantBoard in the Freestyle Position and face sideways. Spread your arms wide like an aeroplane and tilt forwards, hinging at the hip and extending your left leg behind you so that you are balancing on one leg. Tilt forward as far as necessary to challenge yourself, but not so far that you struggle to maintain balance and control!

Now, drop your left hip down towards the floor as seen in the video while exhaling. Pause for a moment before raising your left hip to open up and outwards while breathing in. Complete 10 reps before switching sides.

Keeping your knees and lower back straight, bend from your hips, reaching forward. You should feel a stretch through your calves, achilles tendons and hamstrings. Hold for 15-30 seconds.

Tips: To make the exercise more challenging, tilt further forward at the hips until you are horizontal and parallel to the floor but remember always maintain stability and control.

ZLAANTERS

Catherine Priday
Forest Life Exercise

Jeannie Holmes
Awake Yoga

Zaid Williams
Track and Feild

Kuda Chiwanza
Zimbabwe Rugby Wing

Bongi Mbonambi
SA Springbok Hooker

Dave Obikanye
Calisthenics Coach

CIRCUITS

Daily Circuit

6 Moves, 10 minute circuit (repeat sets as required)
1. Ankle Mobilizer/Stabilizer Warm up

2 minutes

Standing on the ZlaantBoard in the Freestyle Position, rock backwards and forwards on the board, alternating between pointing your toes down and up (plantar flexion and full dorsiflexion) .

Keep your movements smooth and controlled, trying to rock as far forward and backward as possible each time. You should soon begin to feel the muscles in your lower leg warming up.

Tip: Try shifting your weight to alternate legs. As you get stronger, see if you can progress to single leg movements!

2. Hamstring and Calf Stretch

15-30 Seconds

Stand with the ZlaantBoard in the Control Position, facing the incline.

Keeping your knees and lower back straight, bend from your hips, reaching forward. You should feel a stretch through your calves, achilles tendons and hamstrings. Hold for 15-30 seconds.

Tips: To target another aspect of the calf muscle (the soleus muscle), repeat the stretch with one foot on the board at a time and your knee slightly bent, lean forward and hold. To deepen the stretch through the calves and achilles tendon, place the board in the Freestyle Position and repeat the exercises!

3. ITB/Lateral line stretch

15-30 Seconds

Left side: From the Control Position, turn the ZlaantBoard 90° to the right and stand on the board. You should be able to rock left to right. Cross your right leg over your left to feel a stretch down the side of your leg. Hold for 15-30 seconds.

Right side: From the Control position, turn the ZlaantBoard 90° to the left and stand on the board. You should be able to rock left to right. Cross your left leg in front of your right and place it on the ground. Reaching your right arm up, lean to the left to feel a stretch down the side of your leg. Hold for 15-30 seconds.

4. Decline Eccentric Squats

15 reps

With the ZlaantBoard in the Control Position, stand facing the decline with your toes near the edge.

With a straight back, slowly drop into a squat position, not bending your knee past 90 degrees. Next, contract your quads and glutes (butt) to push yourself back into a standing position.

Don’t push through pain, rather begin by dropping down to a comfortable position and progress with time.

Tip: Focus on the decline, keeping the movement slow and controlled, this is the eccentric portion of the exercise.

5. ZlaantSquats

10 Reps

With the ZlaantBoard in the Freestyle Position, continue to perform your squats with control, focusing on a slow decline.

As you drop into the squat, allow the board to move naturally under your feet.

Contract your quads and glutes to push yourself back into a standing position.

Tip: For an added challenge, try keeping the board in a neutral position, parallel to the ground.

6. Decline Eccentric Heel Drops

15 Reps

With the ZlaantBoard in the Control Position, stand facing the incline with your heels at the bottom of the board. Lift your heels off the board by contracting your calves and rise onto your toes.

Pause for a second and slowly lower yourself back down. It is important to drop down to starting position as slowly as you can. This is the eccentric portion of the exercise.

Tip: Studies have found eccentric heel drops to be the most effective for recovery and prevention of Achilles Tendonitis.

DOWNLOAD CIRCUIT PDF

Pre-Run Warm-Up

10 minute circuit (repeat sets as required)
1. Core Activation

2 minutes

Lying flat on your back with your knees bent just past 90 degrees, activate your core through diaphragmatic breathing and pelvic rotations.

As you breathe in deeply, use your diaphragm to push your abdominal organs down and rock your pelvis forward, creating an arch in your lower back.

Pause and hold for a second before exhaling completely, once again using your diaphragm to squeeze out as much air as possible while rocking your pelvis backwards and flattening the arch in your back to the floor.

Tip: Keep your movements smooth and controlled and place a hand on your abdomen to feel for core contraction.

2. Cat-Camel

2 minutes

Start on your hands and knees, placing your hands under your shoulders, knees under your hips and keeping your spine in a neutral position.

Cat- Exhale fully while gently arching your lower back towards the floor, sticking out your tail bone and tilting your head back.

Camel- Breathing in deeply, gently tuck your chin and tailbone in, raising your spine towards the ceiling to create a hump.

Tip: inhale and exhale fully, noticing your core contract and your diaphragm.  

3. Neural-Coupling

10 reps each side

Starting face-down on your tummy, breathe in while raising your left arm and upper torso off the floor into an extended, rotational arch. Pause for a second and then return to starting position. Complete 5 reps each side.

Next add in a lower leg backward raise into hip extension as seen in the video. Complete 10 reps each side.

Tip: Keep this movement slow, gentle and controlled, focusing on the connection between your upper and lower body.

4. Thread the needle

10 reps each side

Start on your hands and knees, placing your hands under your shoulders, knees under your hips. Now breathe in deeply, lifting your left hand towards the ceiling while rotating your upper body to the left. Pause and hold.

Next rotate your upper body to the right and reaching as far as you can 'through the eye of the needle' with out losing balance and control.

Complete 10 reps on the left before switching arms to the right.

5.1 ZlaantRocks

2 minutes

With the ZlaantBoard in the Control Position, stand with with your feet facing the decline. Lift your toes up as you rock backwards into ankle dosiflexion (toes up). It is important to rock back as slowly as you can. This is the eccentric portion of the exercise.

Pause for a second before rocking forward, back to starting position, into plantarflexion (toes down).

Tip: Studies have found eccentric heel drops to be the most effective for recovery and prevention of Achilles Tendonitis

5.2 Mini Squats

10 Reps each side

With the ZlaantBoard in the Freestyle Position, stand facing sideways on one leg and find your center. Drop slowly into a half squat and return to starting position. Complete 10 more reps, change legs and repeat.

Tip: The sideways position on the board provides a lateral stability challenge, try changing board positions for a different challenge.

5.3 ZlaantLunges

10 Reps each side

Standing tall on the ZlaantBoard in the Freestyle Position, lunge forward with your left leg to land so that your hips and knees are bent to just less than 90 degrees.

Return back to the neutral position and reverse the lunge backwards with your left leg to land once again, just under 90 degrees at the knee and hip. This is one rep. Complete 10 and change sides.

Tip: Slow the movement down for added control and try not pause in the neutral position between forward and reverse lunges.

5.4 The Running Woman

10 Reps each side

Place your right foot in the center of your ZlaantBoard with a slightly bent knee, in the Freestyle Position.

Slowly drive your left knee up and forward as high as you can while contracting your core, exhaling completely and extending your left hip to rise up tall.

Pause for a second, find your balance and drop back down to starting position. Complete 10 reps and then switch sides.

Tip: This exercise is engaging everything you will use when running. Focus, slow down and control your movements to activate your core and improve proprioception.

5.5 Deadlift to Running Woman

10 Reps each side

Stand with both feet under your hips, in the center of your ZlaantBoard, in the Freestyle Position.

Shifting your weight to the right leg, drive your left leg straight back behind you and hinge at the waist to drop your upper body until you are horizontal and parallel with the floor. Pause and hold before driving your left knee forward and up while exhaling, as described in the 'running woman.' Return to starting position.

Complete 10 reps before switching to the other side

Tip: have found eccentric heel drops to be the most effective for recovery and prevention of Achilles Tendonitis.

5.6 The Zlaant Aeroplane

15-30 Seconds

Stand with the ZlaantBoard in the Freestyle Position and face sideways. Spread your arms wide like an aeroplane and tilt forwards, hinging at the hip and extending your left leg behind you so that you are balancing on one leg. Tilt forward as far as necessary to challenge yourself, but not so far that you struggle to maintain balance and control!

Now, drop your left hip down towards the floor as seen in the video while exhaling. Pause for a moment before raising your left hip to open up and outwards while breathing in. Complete 10 reps before switching sides.

Keeping your knees and lower back straight, bend from your hips, reaching forward. You should feel a stretch through your calves, achilles tendons and hamstrings. Hold for 15-30 seconds.

Tips: To make the exercise more challenging, tilt further forward at the hips until you are horizontal and parallel to the floor but remember always maintain stability and control.

ZLAANTERS

Catherine Priday: Forest Life Exercise

Jeannie Holmes: Awake Yoga

Zaid Williams: Track and Feild

Kuda Chiwanza: Zimbabwe Rugby Player

Bongi Mbonambi: SA Springbok Hooker

Dave Obikanye: Calisthenics Coach

Tara Charron: Biokineticist

Maria Cupido- HIIT Sessions

FOR MORE EXERCISES, PROTOCOLS AND PROGRESSION

JOIN THE ZLAANT COMMUNITY

FOR MORE EXERCISES,
PROTOCOLS AND PROGRESSION

JOIN THE ZLAANT COMMUNITY

DISCLAIMER

The information contained in this exercise circuit is for general guidance on matters of health interest only, and is not intended to diagnose or treat any medical conditions. If in any doubt, please consult a health care professional before commencing your zlaantboard circuit. While we have made every attempt to ensure that the information has been obtained from reliable sources, Zlaant is not responsible for any errors or omissions, or for the results obtained from the use of this information. All information is provided “as is”, with no guarantee of completeness, accuracy, timeliness or of the results obtained from the use of this information, and without warranty of any kind, express or implied, including, but not limited to warranties of performance, merchantability and fitness for a particular purpose. In no event will Zlaant, its related partnerships or corporations, or the partners, agents or employees thereof be liable to you or anyone else for any decision made or action taken in reliance on the information given or for any consequential, special or similar damages, even if advised of the possibility of such damages.

DISCLAIMER

The information contained in this exercise circuit is for general guidance on matters of health interest only, and is not intended to diagnose or treat any medical conditions. If in any doubt, please consult a health care professional before commencing your zlaantboard circuit. While we have made every attempt to ensure that the information has been obtained from reliable sources, Zlaant is not responsible for any errors or omissions, or for the results obtained from the use of this information. All information is provided “as is”, with no guarantee of completeness, accuracy, timeliness or of the results obtained from the use of this information, and without warranty of any kind, express or implied, including, but not limited to warranties of performance, merchantability and fitness for a particular purpose. In no event will Zlaant, its related partnerships or corporations, or the partners, agents or employees thereof be liable to you or anyone else for any decision made or action taken in reliance on the information given or for any consequential, special or similar damages, even if advised of the possibility of such damages.