Ready to train with your MOBO? It’s as simple as 1, 2, 3.

From first timers to seasoned pros, we want to ensure you have all the info to get the most from your training.

  • Get your fins in the right place

    The location of your fins impacts the strategy you use skills you build while training. Your MOBO has 4 fin boxes or slots that are numbered 1,2,3,+4. Where you position the fins affects the training effect on your body. We specifically call out the suggested fin locations for each exercise in the videos, but you can customize the set up to you needs. We designed + numbered MOBO to be simple: If we say EVEN fin slots on the RIGHT foot, that’s the same axis, or tilt, as using the EVEN boxes on the LEFT foot. No need to overthink it! We call out the suggested fin positions for all the exercise in our videos, but we want to empower you to customize the set up for your needs. If you’d like a deeper dive on fin set up, please check HERE, but here’s your cheat sheet:

    • EVEN SLOTS = Target muscles in your feet

    • ODD SLOTS = Target muscles in outer shin that anchor your big toe down

    • FORWARD SLOTS = Used to load the calf

    • OUTER SLOTS = Cue muscles in your feet + fix ankle sprain strategies

    • BACKWARDS SLOTS = integrate the foot + knee in squat movements

  • Get your foot on

    We designed the texture to give your body sensory input as it improves control. By training BAREFOOT you’ll get the best connection between the board + your body. Place your foot within the footprint so that your big toe is supported, and your little toes hover inside the cut out. Keep them relaxed and long, no need to grip the board. Using your MOBO on a hard surface like a wooden floor allows the fins to tilt freely. If this seems too challenging, placing your MOBO on carpet or another softer material will slow down the tilt of the board, and may be a better starting point for some of you. Play around and see what feels best for where you are.

  • ROCK OUT.

    Any big concert festival requires planning to help you get the most out of your time, and your MOBO training is no different. The most important thing is for you to FEEL your feet and build strategy with your MOBO. We designed the Foot 6-pack series below to achieve this goal. But we also know that everyone is unique: if the 6-pack series feels too hard, click on the FOOT below for some regressions to meet you where you are today, and ensure you fix an imbalances that prevent you from progressing tomorrow.

    Any type of balance and proprioception training is best done frequently in small doses. So we encourage you to set aside 8-15 min a day, most days a week for the first 2-6 weeks. Really focus on smooth and QUALITY movements - no cheating from leaning or shifting from your arms and hips. Practice builds repetition, better strategy, and better control!

    But you never do the same workouts in your training. We always look at progressing. And progressing your foot control on MOBO means INTEGRATING your feet with the rest of your body. When you feel like you have mastered the 6-pack, we want to sync your feet with your knees, hips, and core above. Check out the interactive body below to see suggested exercises for each body part. Just click on a body part and you’ll be taken to a list of exercises for that region. Same rules apply - aim for 8-15 min frequently through the week for best results. You can mix and match exercises each session to ensure that your brain and body sync to build better stability and learn to control.

Foot 6-Pack: Improve the coordination and control in your arch

BANDED TWIST: Place your board on the floor to the right of the band attachment (the band will be coming at you from the left). Place your right foot on the board with your big toe on the board and your little toes falling into the toe box, and step up while raising your left foot in the air.

Grab the exercise band in both hands and press it in front of you with arms straight. Press your big toe down to keep the MOBO 100% still and level as you twist toward and away from the band attachment point. Keep your motion minimal, moving your entire upper body a maximum of your shoulder width. Perform 25 reps each foot.

FOOT ROCKS: To set up the board up for your right foot, place the board right side up, and insert the fins from the bottom into the EVEN slots and step on the board. While standing with good posture, touch the toe side of the board down to the ground, then the heel side. This is 1 rep. Repeat for 30 reps. Then remove the fins and insert them into the ODD slots from the bottom with the right side still facing up for 30 reps. Now flip the board over so that the left side up and repeat this entire sequence for the left foot.

Ensure the rocking is controlled as if you are touching the board to egg shells below on either side – not smashing them.


BAND PULLS: Tie your included resistance band in a loop and pull it around and through the #1 slot on the board. Now step up on. The board with your right foot, and hold the band in your left hand. Lift your left hand out at a 45 deg angle. This motion will try to tilt the board up, its your job to push through the big toe to keep your MOBO level and quiet. Perform 25 reps and then switch sides.

BALL TOSS: Grab a ball and step onto your MOBO. Either play by yourself and bounce your ball off the wall, or have a partner play pitch and catch. Your job is to drive down with the big toe to keep the MOBO stable. Try this for about 2 min each foot.  

EVERTED PASS AROUND: Fins go in the OUTSIDE slots 3+4. The board will not rock, rather it will remain stationary. As you step on you’ll notice that the outer part of your foot is high, and the inner part of your foot is low. For those who sprain their ankles often, this trains your brain to use a safer position in the ankle called eversion. For this exercise you are just going to grab a kettle bell or gallon of water, and just pass back and forth for 2 min. You’ll breaking habits of shifting outward and focus on keeping weight on the inside of your foot.

TIPPY BIRD: For this exercise, 100% of the motion is a hinge from your hips while the spine remains 100% stable. Step onto the board with your right foot, with your left leg hovering off the ground. Push your hips back so that your trunk becomes near horizontal and the left leg moves out behind you. Use your hands as a cue to ensure your hips stay level. Drive back up to standing to complete 1 rep. The knee stays softly bent. You should always be looking in the same direction as your chest is pointing. Aim for 2 sets or 15 reps and then switch legs.