SURFIT BASE BLOCK
SURFIT
A program for the everyday surfer, up and coming grom or someone just looking to get started with their training.
Build a strong training foundation over 4 weeks with or without gym access. Simple, clear and structured training to complement your surfing.
Price in USD: ~ $40 AUS
A1
Inchworm
2 x 5
A2
Cossack Squat - Body Weight
2 x 10
B1
Plank - Elbows
2 x 30
B2
Bird Dog - Kneeling
2 x 12
B3
Broad Jump
2 x 4
C1
Push Up - Tempo
3 x 10
C2
RDL Single Leg - Body Weight
3 x 16
D1
Pull Up - Jumping
3 x 8
D2
Single Leg Squat - Elevated
3 x 12
E1
Speed Squat
2 x 15
E2
Deadbug - Body Weight
2 x 20
A1
Foam Roll - T.Spine
1 x 120
A2
Foam Roll - P.Hip
1 x 120
Hip / Spine Mob #1
B
Perform 3 Rounds of the following mobility exercises (click video for exercise reference and point os performance for each). - Cat / Cow - 60sec - Hip 90/90 Push Up - 60sec - Elbow Instep - 30sec each side Use our Timer: Select Timer -> Custom Intervals and plug in: 9 Rounds x 1min (no rest).
C1
Goanna Crawl
3 x 10
C2
Bear Crawl
3 x 20
D1
Mountain Climber
3 x 12
D2
Glute Bridge - Elevated Single Leg
3 x 12
D3
Side Plank
3 x 40
E1
Childs Pose
2 x 60
E2
Lunge and Reach Stretch
2 x 90
A1
4 Point Reach Through
2 x 12
A2
Squat Pulse
2 x 8
B1
Push Up - Superman
3 x 8
B2
Single Leg Box Squat
3 x 16
B3
Copenhagen - Short
3 x 40
Conditioning
C
SURFIT 30-30 #1
Click the videos and familiarise yourself with the following exercises: Ice Skaters Kick Sit Bear Crawl - Lateral Set timer for 30 on / 30 off and complete 2 efforts of each exercise Rest 2min then complete another round Using our Timer: Select Timer -> Custom Intervals and plug in: 6 Rounds x 30s Work / 30s Rest
A
Lunge and Reach Stretch
2 x 120
B
Lying Pigeon Stretch
2 x 120
C
Seated Hamstring / Lat Stretch
2 x 120
D
Pancake
3 x 60
Ryan Bailey
15+ years coaching elite athletes Masters degree in strength and conditioning ASCA Level 2 strength and conditioning coach Progressive surf coach
Join the Surfing Base Block today and develop the strength, mobility, and confidence you need to surf better, surf longer, and stay injury-free.
Get SURFIT BASE BLOCK
Steve Cox
Life Long Surfer
Verified Athlete"SURFIT Base Block - gave me direction and understanding of when and how to use certain exercises to help my surfing. Training with structure gave me the confidence to go out and do what I love to do, be ready for surf trips and not burn out after back-to-back days in the water."