SURFIT
Struggling to stand up? You’re not alone — it’s the #1 challenge for beginner surfers.
The Pop-Up Project is a 4-week surf fitness plan built by a surf coach and strength & conditioning specialist to help you pop up faster, paddle stronger and make every wave count.
The 4 x 30-minute sessions a week will focus on the main struggle area's:
1. Upper Body Strength & Power
2. Back & Hip Mobility
3. Balance & Coordination
4. Functional Core & Stability
No gym needed. Start today to make the most out of your surf tomorrow.
1 sessions per week
Must use App app to view and log training
Program Training
A1
4 Point Reach Through
2 x 5
A2
Inchworm
2 x 4
A3
Yoga Push Up
2 x 4
B1
Push Up - Tempo
3 x 8
B2
Deadbug - Body Weight
3 x 10
C1
Bear Crawl - Forward / Reverse
3 x 5
C2
Prone Fly
3 x 10
D
Childs Pose
2 x 60
A1
Foam Roll - T.Spine
1 x 120
A2
Foam Roll - P.Hip
Hip / Spine Mob #1
B
Perform 3 Rounds of the following mobility exercises. Click Select Timer, Custom Intervals and plug in 9 Rounds x 1min (no rest). During the Elbow Insteps perform 30 seconds each side.
C1
Glute Bridge - Reach
3 x 12
C2
Mountain Climber
3 x 12
C3
RDL Single Leg - Body Weight
3 x 14
