ZlaantBoard Circuit
ZLAANTBOARD Circuit
ZLAANTBOARD Circuit
(PDF Download + Instructional videos)
Recover, Prevent, Perform:
We created the ZlaantBoard Circuit as a simple daily exercise tool to help overcome some of the most common repetitive strain injuries of the lower limb. Using a range of proprioceptive exercises, the ZlaantBoard and Circuit work to improve your strength and mobility so you can get back out there.
There are two main positions used throughout the circuit:
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.
Recover, Prevent, Perform:
We created the ZlaantBoard Circuit as a simple daily exercise tool to help overcome some of the most common repetitive strain injuries of the lower limb. Using a range of proprioceptive exercises, the ZlaantBoard and Circuit work to improve your strength and mobility so you can get back out there.
There are two main positions used throughout the circuit:
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.
Recover, Prevent, Perform:
We created the ZlaantBoard Circuit as a simple daily exercise tool to help overcome some of the most common repetitive strain injuries of the lower limb. Using a range of proprioceptive exercises, the ZlaantBoard and Circuit work to improve your strength and mobility so you can get back out there.
There are two main positions used throughout the circuit:
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
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
1. Patience
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.
2. 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!
3. Quality
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.
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
ZLAANTBOARD
CIRCUIT
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.
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 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.
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 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.
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 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.
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 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!
Quality
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 ZLAANTBOARD CIRCUIT
THE ZLAANTBOARD CIRCUIT
WARM UP
Ankle Mobilizer/Stabilizer (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!
WARM UP
Ankle Mobilizer/Stabilizer
Standing on the ZlaantBoard in the Freestyle Position, rock backwards and forwards on the board, alternating between pointing your toes down and up.
Keep your movements slow and controlled, trying to rock as far forward and backward as possible each time.
Tip: Try shifting your weight to alternate legs as you move, warming up one at a time.
WARM UP
Ankle Mobilizer/Stabilizer
Standing on the ZlaantBoard in the Freestyle Position, rock backwards and forwards on the board, alternating between pointing your toes down and up.
Keep your movements slow and controlled, trying to rock as far forward and backward as possible each time.
Tip: Try shifting your weight to alternate legs as you move, warming up one at a time.
Stretch
Deep Calf / Hamstring Stretch
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!
ITB Stretch
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.
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.
Strengthen
1
De-eccentric Squat
(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.
2
The ZlaantSquat
(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.
3
De-eccentric Heel Drop
(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.
Well done, your legs should now be warmed up and ready to go!
This basic circuit was designed to be completed daily and as a pre-workout/training warm-up routine.
Feel free to cycle back to any of the stretches or strengthening exercises as you need.
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.