BEACH TRAINING FOR THE SERIOUS SURFER

Tough It on the beach, 2 – 3 days per week (45 min max time)

Tools of the trade: One role up exercise mat (yoga mat), one exercise band with handles (… med tension red), one jump rope (optional) and a Buddy (optional).

Jake Brinn GOTEIN SURF RIDER at Lighthouse

BEGINNING STRETCHES

Cherry Pickers 123, 1, 123, 2 x 10

Single Leg runners stretch x 20ct

Butterfly x 20ct.

10 inch arm circles x 30

Shoulder Cross x 10 ct. ea.

Triceps stretch x 10 ct. ea.

Jumping Jacks or JUMP ROPE x 60 seconds

Pushups (standard / modified) x 30 or 40

Band Biceps Curls x 30

Band Kickbacks x 15 or 20

Jump Squat or Deep knee bends x 20,  Lunge x 20 ea side,

Air Chair x 30 or 60 seconds or ct..

Jumping Jacks or JUMP ROPE x 60 seconds

Pushups (standard / modified) x 30 or 40

Band Biceps Curls x 30

Band Kickbacks x 15 or 20

Jump Squat or Deep knee bends x 20,  Lunge x 20 ea side,

Air Chair x 30 or 60 seconds or ct..

Jumping Jacks or JUMP ROPE x 60 seconds

Pushups (standard / modified) x 20 or 30

Band Biceps Curls x 30

Band Kickbacks x 15 or 20

3 second Crunches x 15

V-sit x 30-60 seconds

Scissor Kicks x 15ea.

Jack Knife  x 15

 

WATER BREAK 3 MINUTES

Pogo stick over band x 30 (ea hop)

Air chair x 30 seconds

Pogo stick over band x 30 (ea hop)

Air Chair x 30 seconds

Pogo stick over band x 30 (ea hop)

Air chair x 30 seconds

Buddy (Band) Backs x 20 – 30 (Double bands one person at a time)

Band standing military presses (Seated for modification)

Buddy Side Laterals x 15ea (one persona at a time)

(can be done individually with band by adjusting band length)

Buddy (Band) Backs x 20 – 30 (Double bands one person at a time)

Band standing military presses (Seated for modification)

Buddy Side Laterals x 15ea (one persona at a time)

Face down plank x 30-60 seconds

Side Planks x 15-30 seconds ea

Buddy (Band) Backs x 20 – 30 (Double bands one person at a time)

Band standing military presses (knees for modification)

Buddy Side Laterals x 15ea (one persona at a time

Face down plank x 30-60 seconds

Side Planks x 15-30 seconds ea

 

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