Step Up Surf: Shores
Mobility, Strength & ConditioningThe 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.
Features5 sessions per week
Must use App app to view and log training
Team Training
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
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
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
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
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
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
Step Up Surf: Shores
Step Up Surf: Shores
