Surfitness Inc Ultimate training for surfers Endurance Circuit Functional Workouts Exercise

Surfers Warm-Up
The Procedure
Perform 3 sets as a circuit
10-15 reps of each exercise
Move dynamically-but with control
Use full ranges of motion that are pain free
Keep core tight throughout movements
Control movement with the core muscles
Pivot trailing foot during rotational movements


Stand with your feet shoulder width apart Stand up straight while bringing the ball behind your head Chop in a downward movement using the whole body Chop to an area between your feet without touching the ground Keep hips, knees and feet aligned during the squatting motion Keep you back naturally straight – controlled flexion is permitted Keep head facing forward Repeat	Stand with your feet shoulder width apart Keep the elbows comfortably bent and the ball in front of your chest Rotate 90 degrees to the right pivoting on your left foot Keep your weight centered between your feet Maintain and upright and balance posture Rotate 180 degrees to the left pivoting on your left foot Keep your weight centered between your feet Repeat	Stand with your feet shoulder width apart Keep the elbows comfortably bent and the ball in front of your chest Rotate 90 degrees to the right pivoting on your left foot Fully extend your body and bring the ball high and to the right Maintain and upright and balance posture Chop downward and to the left in a diagonal fashion Keeping your weight centered between your feet pivot on the right foot Finish in a rotated lunge position with right foot facing forward Repeat Perform to the other side