Surfitness Inc.



Surfitness Inc.


 













 

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



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