Functional Fitness for Surfers
Hey surfers 👋(or those who want to train like them). I’ve researched and compiled a list of functional exercises which will help improve your surfing. Anddd the plan builder has allowed me to make this into a routine for you. We have the main routine, hip mobility & finish with a balance drill. Hope this helps
- 25 minutes
- Beginner
- Training Cones · BOSU Ball · Pull Up Bar
- Full Body
Exercises
Main Routine
Note: Switch sides every set for the Side Plank & Turkish Get Up
- Full Body
- Intermediate
Set | Time (s) |
---|---|
1 | 45 |
- Quadriceps · Hamstrings · Glutes
- Beginner
Set | Reps |
---|---|
1 | 16 |
2 | 16 |
3 | 16 |
- Glutes · Hamstrings · Quadriceps
- Beginner
Set | Reps |
---|---|
1 | 16 |
2 | 16 |
- Upper Back · Biceps
- Intermediate
Set | Reps |
---|---|
1 | 10 |
2 | 10 |
- Chest
- Intermediate
Set | Reps |
---|---|
1 | 16 |
2 | 16 |
- Triceps
- Intermediate
Set | Reps |
---|---|
1 | 16 |
2 | 16 |
- Full Body
- Intermediate
Set | Time (s) |
---|---|
1 | 45 |
2 | 45 |
- Full Body
- Intermediate
Set | Reps | Weight (kg) |
---|---|---|
1 | 5 | |
2 | 5 |
Mobility
We’ll look at hip mobility here
- Hip Abductors
- Beginner
Set | Reps |
---|---|
1 | 14 |
2 | 14 |
- Abdominals
- Intermediate
Set | Time (s) |
---|---|
1 | 45 |
- Chest
- Intermediate
Set | Reps |
---|---|
1 | 12 |
- Full Body
- Intermediate
Set | Time (s) |
---|---|
1 | 45 |
Balance Drill
If you don’t have a BOSU Ball, do on the floor
- Calves · Quadriceps · Hamstrings
- Intermediate
Set | Time (s) |
---|---|
1 | 45 |
2 | 45 |
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