FIT FOR SURF - The Program

SURF FIT for your next trip
Curious?
2 mins
Welcome in the LINE UP
Aloha
3 mins
Choose your surf fitness conditions
FIT FOR SURF // 4 weeks planning
1.08 MB
FIT FOR SURF// 8 weeks planning
1.11 MB
FIT FOR SURF // 12 weeks planning
1.15 MB
Extra // GO SWIMMING
Info
TRAINING 1
TRAINING 2
The flexible surfer // MOBILITY & WARM UP
Info
Get your lower back moving
1 min
Loosen the hips
2 mins
Stretch your legs
2 mins
Loosen the shoulders and upper back
1 min
Full body movement
2 mins
The painfree surfer // INJURY PREVENTION
Info
Happy shoulders 1
1 min
Happy shoulders 2
1 min
Full body stability
2 mins
Workout 1 // ZARAUTZ
// CORE
Dead bug
2 mins
Side plank with arm raises
1 min
Front plank with arm and leg raises
1 min
Glute bridge with knee lifts
1 min
// STRENGTH
Split squat hold with trunk rotation
1 min
Bent over reverse fly
1 min
Single leg squat
1 min
Triceps dips
1 min
// FINISHER
Pop up
1 min
Banana hold
1 min
Workout 2 // IMSOUANE
// CORE
Cross crunches
1 min
Side plank with hip drops
1 min
Cross body mountain climbers
1 min
Hamstring bridge hold with leg extension
2 mins
// STRENGTH
Squat Jumps
1 min
Push ups
1 min
Side hops
1 min
VW shoulder strength
1 min
// FINISHER
Pop up
1 min
Front plank
1 min
Workout 3 // LOREDO
// CORE
Dead bug
2 mins
Side plank with arm raises
1 min
Front plank with arm and leg raises
1 min
Glute bridge with walking
1 min
// STRENGTH
Sumosquat bounces with arm raise
1 min
Bent over reverse fly
1 min
Bulgarian split squat
1 min
Triceps dips
1 min
// FINISHER
Surf pop up
1 min
Push up hold
1 min
Workout 4 // SNAPPER ROCKS
// CORE
Cross crunches
1 min
Side plank with hip drops
1 min
Cross body mountain climbers
1 min
Hamstring bridge hold with leg extension
2 mins
// STRENGTH
Squat Jump
1 min
Push ups
1 min
Scissor Jumps
1 min
VW shoulder strength
1 min
// FINISHER
Surf pop up
1 min
Surf stance staying low
1 min
Workout 5 // PUNTA DE LOBOS
// CORE
Russian twist
1 min
Side plank with trunk rotation
1 min
Quadruped shoulder taps
1 min
Hip thruster hold with leg extension
1 min
// STRENGTH
Split squat hold with trunk rotation
1 min
Tabletop
1 min
Single leg squat
1 min
Pike push ups
1 min
// FINISHER
Surf pop up
1 min
Banana hold
1 min
Workout 6 // PUNTA GORDA
// CORE
Full body crunch
1 min
Side plank crunches
1 min
Kneeling front plank with arm circles
1 min
Kneeling good morning
2 mins
// STRENGTH
Surf pop up with forward jump
1 min
Push up with rotation
1 min
Side hops
1 min
Shoulder T lifts in prone
1 min
// FINISHER
Surf pop up
1 min
Front plank
1 min
Workout 7 // ZAVIAL
// CORE
Russian twist
1 min
Side plank with trunk rotation
1 min
Quadruped shoulder taps
1 min
Hip thruster hold with leg extension
1 min
// STRENGTH
Sumosquat bounces with arm raise
1 min
Tabletop
1 min
Bulgarian split squat
1 min
Pike push ups
1 min
// FINISHER
Surf pop up
1 min
Push up hold
1 min
Workout 8 // SEIGNOSSE
// CORE
Full body crunch
1 min
Side plank crunches
1 min
Kneeling front plank with arm circles
1 min
Kneeling good morning
2 mins
// STRENGTH
Surf pop up with forward jump
1 min
Push up with rotation
1 min
Scissor Jumps.mp4
1 min
Shoulder T lifts in prone
1 min
// FINISHER
Surf pop up
1 min
Surf stance staying low
1 min