IN THIS LESSON

Stone Cold Classic - AKA George - 3’16 - 121 bpm

This track focuses on strengthening the back muscles and biceps, while improving posture and upper-body control. Performed on the round part of the B-BOARD, it challenges balance and stability while reinforcing proper pulling mechanics. Emphasis is placed on shoulder positioning, core engagement, and controlled tempo, using resistance tubes and bodyweight work.

Part 1: Begin standing on top of the round part of the board, using the resistance tubes.

Start with a low pull + biceps curl combination:
• Arms extended, hands facing backward
• Shoulders down, chest lifted
• Slight bend in the knees for stability

Perform 8 repetitions, focusing on squeezing the shoulder blades and controlling the curl.

Transition by grabbing both handles together for rotative pulls on the right side.
Play with the music:
• Pull up on 1 count
• Return slowly on 3–2–1

Encourage strong core engagement and controlled rotation.

Part 2: Start with a wide pull + biceps curl combination:
• Hands slightly wider, just under shoulder line
• Chest lifted, shoulders stable

Perform the combination 8 times.

Quick transition to rotative pulls on the left side, using both handles together.
Again, follow the musical timing:
• Pull up on 1
• Lower on 3–2–1

Finish Part 2 with alternating rotative pulls, right then left, maintaining smooth, controlled movement and posture.

Part 3: Remove the resistance tubes and lay down on your belly on the board.

Perform Superman extensions:
• Extend arms and legs up for 4 counts
• Lower down for 4 counts

Repeat 6 times, focusing on engaging the upper back, glutes, and spinal stabilizers.

Hold (freeze) for 16 counts.

Stand back up and take 20 counts to set up both resistance-tube handles together.
Finish the track with alternate rotative pulls, performing 8 repetitions. 

Cue participants to stay tall, rotate from the torso, and finish strong with controlled breathing.

LISTEN ON SPOTIFY
SCRIPT PDF