Instructions
& Exercises
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.
MOBO Instructions
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Fin placement determines which muscles you target during training. Your MOBO has 4 numbered slots (1, 2, 3, 4), and we call out suggested positions in each exercise video—but feel free to customize based on your needs.
We designed the system to be simple: EVEN fin slots on your RIGHT foot create the same tilt as EVEN slots on your LEFT foot. No need to overthink it!
For a deeper dive on fin setup, check HERE. Or use this cheat sheet:
EVEN SLOTS = Target muscles in your feet
ODD SLOTS = Target outer shin muscles that anchor your big toe down
FORWARD SLOTS = Load the calf
OUTER SLOTS = Cue foot muscles + fix ankle sprain strategies
BACKWARD SLOTS = Integrate foot + knee in squat movements
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The textured surface provides sensory input to help your body build better control. Train BAREFOOT for the best connection between board and body.
Place your foot within the footprint so your big toe is supported and your little toes hover inside the cutout. Keep them relaxed and long—no need to grip the board.
Use your MOBO on a hard surface like a wooden floor to allow the fins to tilt freely. If that feels too challenging, start on carpet or softer material to slow the tilt. Experiment to find what works best for you right now
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Getting the most from your MOBO training requires a smart plan. Start with the Foot 6-Pack series below—it's designed to help you FEEL your feet and build better movement strategy. If it feels too hard, click on FOOT for regressions that meet you where you are and fix imbalances holding you back.
Balance and proprioception training works best in frequent, small doses. Set aside 8-15 minutes most days for the first 2-6 weeks. Focus on smooth, QUALITY movements—no cheating by leaning or shifting from your arms and hips.
Quick start video
Less words, more action. Watch this to get started. Want more clarity? Click the tabs.
MOBO Exercises
Get Started with the Foot 6-Pack
This series builds skilled control+ gets results. The basics always matter most.
Aim for 8-15 min each session, 3-5 times week. Rotate through each as you have time.
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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.
Banded Twist
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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.
Foot Rocks
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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.
Band Pulls
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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.
Ball Toss
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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.
Everted Pass Around
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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.
Tippy Bird
Full Exercise Library
Mastered the 6-Pack? It's time to INTEGRATE your feet with the rest of your body for full body success.
You can easily turn a foot-foundation-first approach into a whole body stability workout with your MOBO.
Click on any body part in the interactive diagram to explore exercises that sync your feet with your knees, hips, and core.
8-15 minuets each session.
Done frequently through the week. Success is built through consistency - 3-5days/wk.
Mix + Match exercises to keep your brain and body learning.
Looking to improve your foot mobility with the WEDGE? Click the Foot + Ankle to put a supple foot into your training.
View Exercises By Region
Follow Along
