Step Up Surf: Shores

Mobility, Strength & Conditioning
Coach
Kevin Hofmockel

The Step up Surf Shores Program is a 4 week training program for preparing, and improving your fitness to surf at your very best. 

Whether you're an aspiring surfer, an intermediate surfer, or experienced surfer who has fallen out of shape, we can help you. The Shores Program is built around increasing strength, mobility, and flexibility. Three tenants for surfing. We also have surf specific motions that help you move better in the pocket and help you build muscle memory. 

Features
5 sessions per week
Must use App app to view and log training
Team Training
Equipment
Recommended
No equipment needed
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Upper Body Strength Week Huge Template

Circuit

A

Warm up repeat 2x Bear breathing 60s Plank to downdog 12 Dead bugs 12 - 6 each Prone Y ups 10 Cuban press 15

B1

Dynamic Push Ups

5 x 6

B2

Handstands

4 x 5

B3

Shores Bear Kickouts

4 x 24

B4

T-pushups

4 x 12

B5

Half Handstand Kick-outs

3 x 6

C

Reverse Plank

2 x 1:00

Monday
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

3 x 0:30

B3

Chaturanga

3 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

B11

Camel Pose

1 x 0:45

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

Tuesday
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

4 x 20

B2

Mountain Climber Kickouts

4 x 10

B3

Shores Spine Waves

3 x 5

B4

Handstands

5 x 6

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

Friday
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 - Puppy pose

B1

Single-Leg RDL

4 x 24

B2

Surfees

3 x 3

B3

Ski Jumps

B4

Shores Air Squat

5 x 20

B5

Squat Jumps

4 x 6

C1

Shores Spine Waves

C2

Shinbox Extensions

C3

Shores Bear Kickouts

D

Saturday
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

1 x 0:45

B2

Child's Pose Prayer Hands

1 x 0:45

B3

Chaturanga

3 x 3

B4

Crescent Lunge

2 x 0:45

B5

Low Lunge

2 x 0:45

B6

Extended Side Angle Lunge

2 x 0:45

B7

Lizard Pose

2 x 0:45

B8

Pigeon Pose

2 x 0:45

B9

Pyramid Pose

2 x 0:45

B10

Puppy Pose

1 x 0:45

B11

Camel Pose

1 x 0:45

C1

Shinbox Extensions

2 x 12

C2

Shores Bear Kickouts

2 x 8

C3

Half Plank Scapular Rotations

2 x 20

C4

Mountain Climbers

4 x 8

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The Shores Program

Use this program to jump start your surfing-shape and improve your ability to catch waves and stay in the water.

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Step Up Surf: Shores
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Step Up Surf: Shores
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Step Up Surf: Shores
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Step Up Surf: Shores