Lesson 02: Lower Body

The Violence - Rise Against - 3’49 - 184 bpm

This track is dedicated to building lower-body strength, endurance, and balance through continuous work on the board. The combination of rocking patterns, squat pulses, curtsy lunges, walking board sequences, and knee repeaters places constant demand on the thighs and glutes while challenging stability. Slow holds and pulses increase time under tension, while directional changes improve coordination and control. By the end of the track, participants feel strong, grounded, and deeply activated through the legs, with improved confidence moving on the board.

Part 1: Begin standing on the board with hips above the logo, feet about hip-width apart, preparing for controlled rocking.

Start with eight rocking boards, followed by three squat pulses. Stay low, then freeze in the squat for eight counts, before rising back to standing over the next eight counts. Repeat this full sequence once more, maintaining control and steady breathing.

For the final round of this section, perform the same combination two times, this time with four squat pulses after the rocking. Finish by holding a low rocking board position, bending the knees and keeping the chest lifted to maximise thigh and glute engagement.

Coach: “Stay low, press through the heels, feel the burn build.”

Part 2: Begin with a short recovery, gently rocking the board to one side. Step onto the ground and perform four curtsy lunges on the right side, keeping the hips square and chest lifted.

Use 16 counts to transition and repeat the same pattern on the left side, rocking the board first, then performing four curtsy lunges.

Return to the center of the board with hips above the logo. Perform a walking board sequence eight times, followed by four squat pulses. Repeat this full combination three times, then finish with a low rocking board, staying down to challenge leg endurance.

Coach: “Control the transitions, strong legs, smooth steps.”

Part 3: Step onto the board with the right foot centered over the logo and perform seven knee repeaters, driving the knee upward with control.

Switch sides immediately, placing the left foot on the board, and repeat the same knee repeater pattern. Alternate right and left sides once more, keeping balance and rhythm throughout.

Coach: “Stabilise through the standing leg, core tight, knee drives strong.”

Part 4: Finish the track with a Rocking board combination, performed eight times, followed by four squat pulses. Repeat this sequence two times, focusing on precision and depth.

End with a low Rocking board, staying as close to the squat position as possible, then allow a brief recovery, preparing participants for the next track.

Coach: “Last effort—stay low, breathe, and finish strong.”