Step Up Surf: Shores

Mobility, Strength & Conditioning
Coach
Kevin Hofmockel

The SUS: Shores Basic Beginner program is a great jump start program for anyone who is trying to break into surfing and has not previously exercised for surfing. It is also perfect for those who have not surfed in a while and are trying to get back into it. 

Anyone who is trying to build up the strength, mobility, and flexibility to surf should benefit from this program. If you are a once-a-week surfer who already does exercise with surfing in mind, then the intermediate program is probably better suited. 

Features
5 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 8-week program
Monday
Leg Day Base

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

B1

Single-Leg RDL

4 x 20

B2

Surfees

3 x 3

B3

Ski Jumps

3 x 6

B4

Shores Air Squat

5 x 15

C1

Shores Spine Waves

3 x 3

C2

Shinbox Extensions

3 x 3

C3

Shores Bear Kickouts

3 x 3

Tuesday
Decompress Base

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

Lizard Pose

2 x 0:30

B7

Pigeon Pose

2 x 0:30

B8

Pyramid Pose

2 x 0:30

B9

Puppy Pose

2 x 0:30

C1

Shinbox Extensions

2 x 12

C2

Shores Bear Kickouts

2 x 8

C3

Half Plank Scapular Rotations

2 x 20

C4

Mountain Climbers

2 x 10

Wednesday
Upper Body Base

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 16

B2

Divebomber Push Ups

4 x 10

B3

Half Handstand Kick-outs

4 x 6

B4

Sit Throughs

3 x 20

C1

Warrior One

2 x 0:30

C2

Exalted Warrior

2 x 0:30

C3

Low Lunge

2 x 0:30

C4

Lizard Pose

2 x 0:30

C5

Malassana Squat

2 x 0:30

C6

One Legged Frog

2 x 0:30

Thursday
Week 1 Day 5

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 0:30

B4

Crescent Lunge

2 x 0:30

B5

Low Lunge

2 x 0:30

B6

Lizard Pose

2 x 0:30

B7

Pigeon Pose

2 x 0:30

B8

Pyramid Pose

2 x 0:30

B9

Puppy Pose

2 x 0:30

C1

Shinbox Extensions

2 x 8

C2

Shores Bear Kickouts

2 x 6

C3

Half Plank Scapular Rotations

2 x 20

C4

Mountain Climbers

2 x 10

Friday
Combo Base

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 10

B2

Mountain Climber Kickouts

4 x 8

B3

Shores Spine Waves

3 x 4

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 0:30

E

Step Up Surf: Shores Basic Beginner