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 Surfing Australia 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."
