Step Up Surf: Shores Program
Step Up Surf: Shores
Surfing requires a unique mix of athletic abilities to master. Simply being agile or strong is not enough. This program is designed to increase strength, flexibility, and mobility to improve your surfing. In 6 weeks your movements in the water will become easier and sharper, and you will be able to surf longer and more often.
If you are an aspiring surfer having trouble with your popup or just overall paddle strength, this program will help you. If you are an existing surfer, and you want to maintain the muscles and mobility needed for everyday surfing, this program is also for you.
Warm Up
A
Flexibility Warm Up
Getting the week started with upper body flexibilty. 3 rounds hold each pose for 20 seconds or 7 breaths. - Chattaranga - Child's pose - Child's pose prayer hands - Bow pose - Puppy pose
B1
Single-Leg RDL
5 x 24
B2
Surfees
4 x 3
B3
Ski Jumps
3 x 12
B4
Shores Air Squat
5 x 20
C1
Shores Spine Waves
3 x 5
C2
Shinbox Extensions
3 x 10
C3
Shores Bear Kickouts
3 x 20
Circuit
A
Repeat circuit 2x 60s glute bridge hold 20 single leg rdl 10ea 20 reverse lunges 10ea 12 dead bugs 6ea
B1
Surfees
4 x 5
B2
Shores Shinbox Extensions
4 x 8
B3
Pigeon Pose
2 x 0:30
B4
Puppy Pose
2 x 0:30
B5
Crescent Lunge
2 x 0:30
B6
Bow Pose
2 x 0:30
C1
Sit Throughs
3 x 10
C2
Mountain Climber Kickouts
3 x 8
C3
Half Plank Scapular Rotations
3 x 18
Circuit
A
Repeat circuit 2x for time Bear breathing 60s Prone Y Ups 15 Plank to downdog 10 Cuban press 15 Dead bugs 12 - 6 ea
B1
T-pushups
4 x 24
B2
Divebomber Push Ups
4 x 12
B3
Half Handstand Kick-outs
4 x 6
B4
Sit Throughs
3 x 20
B5
Prone Y Ups
3 x 20
C1
Warrior One
C2
Exalted Warrior
C3
Low Lunge
C4
Lizard Pose
C5
Malassana Squat
C6
One Legged Frog
Circuit
A
2x through for completion Glute Ham Bridge Holds 60 seconds Single Leg RDL 10 ea Reverse lunge 12 ea Surfees 3 ea
B1
Child's Pose
2 x 0:30
B2
Child's Pose Prayer Hands
2 x 0:30
B3
Chaturanga
2 x 3
B4
Crescent Lunge
2 x 0:30
B5
Low Lunge
2 x 0:30
B6
Extended Side Angle Lunge
2 x 0:30
B7
Lizard Pose
2 x 0:30
B8
Pigeon Pose
2 x 0:30
B9
Pyramid Pose
2 x 0:30
B10
Puppy Pose
2 x 0:30
C1
Shinbox Extensions
2 x 12
C2
Shores Bear Kickouts
2 x 16
C3
Half Plank Scapular Rotations
2 x 20
C4
Mountain Climbers
2 x 20
D
Reverse Plank
3 x 0:30
Circuit
A
Repeat 2x for completion Bear breathing 60 seconds plank to downdog 10 prone y ups 15 Cuban press 15 dead bugs 12 (6 ea) surfees 6 (3 ea)
B1
Divebomber Push Ups
5 x 14
B2
Mountain Climber Kickouts
4 x 10
B3
Shores Spine Waves
3 x 3
B4
Dynamic Push Ups
3 x 7
C1
Ski Jumps
3 x 10
C2
Shores Reverse Lunge
4 x 24
C3
Shores Single Leg RDL
4 x 20
D
Boat Pose
3 x 1:00
So many people have come to us thinking they will never be able to surf, and we have changed so many minds. Mobility flexibility and muscle memory are all it takes and in six weeks you can have all three.
Get Step Up Surf: Shores Program
