Heres is week 5 of our program. Enjoy the sun and get fit. The warm up stays the same as we continue on our way to more fun in the water.

Warm-Up

We recommend to warm-up/mobilise before every surf and training session. Maybe you have already a warm-up routine that you feel comfortable and well prepared with. If that’s not the case we recommend the mobility (range of motion) exercise shown below as it includes all surf related muscle groups and represents a great routine.

https://www.youtube.com/watch?v=VL1UzAe-_aA

This material is part of a whole mobility program created by Benjamin Heizmann

We advise to do this routine prior to and after each training. So every day is meant to have this pattern:

Mobility – Training – Mobility

Additionally you should do 5 take-offs at the end of your mobility exercise. Perform the take-off the way you learned it and focus rather on the right technique than on speed.

Exercises

All exercises will include a description and depending on the type of exercise number of repetitions or amount of time and sets as well as the break time in between sets.

Example 1: Push-up 3 x 10 + 30 sec = 3 sets of 10 repetitions per set + 30 sec breaks

Example 2: Plank 2 x 30 sec + 25 sec = 2 sets of holding the plank position for 30 seconds each set and have 25 sec breaks in between the sets

Example 3: Bike ride Intensity: Low – Medium – High

Low = Breathing slightly faster
Medium = Sweating, out of breath
High = Full speed and intensity

Many exercises are displayed with different degrees of difficulty. Try the one that you think is right for you at first set and adjust for the second one if necessary.

Tools

This program is meant to be done anywhere you like. This is why we tried to reduce the number of training tools to a minimum.

Matt
Gymnastic ball
Bosu ball or similar (A towel folded a few times works as well as long as we create an unstable surface)

Time

Here is week 5 of 6. We put out the exercises for each following week every Saturday.
You should allow 20-30 minutes per training day.

Week 5

Day 1

1.   Mobility + 5 take-offs
2.   Running or fast walking: 20 min with medium - high intensity
3.   Mobility + 5 take-offs

Day 2 Rest

Day 3

1. Mobility + 5 take-offs
2. One-leg stance on bosu ball (or similar) with gym ball in both hands
→ Standing knee bent and keeping hips in line
→ passing gym ball powerful sideways against a wall or to a partner
→ 3 x 10 reps per leg and no breaks

3. Push-ups with one hand on bosu ball on couch level
→ Ensure your core is engaged and you are not arching through your back (neutral position). Elbows are never completely straight. Chest is open.
→ 1 push-up with both hands on ball, 1 push-up with right hand on ball, 1 push-up with both hands on ball, 1 push-up with left hand on ball, and reverse = 1 round
→ 3 x 2 rounds or till exhaustion and 1 min breaks
→ More difficult: Bosu ball on floor or bosu ball on floor + toes on couch

4. Mobility + 5 take-offs

Day 4 Rest

Day 5

1. Mobility + 5 take-offs
2. Burpees with SLOW return into starting position
→ Parallel standing position, SLOW drop into push-up position, jump into parallel standing position, jump while lifting arms over head, parallel standing position
→ 3 x 15 reps or till exhaustion and 1 min breaks

3. Jack knifes
→ Push-up position with shins on gym ball, flexing hip and knees to bring ball forward while upper body stays straight
→ Ensure your core is engaged and you are not arching through your back (neutral position). Elbows are never completely straight. Chest is open.
→ 3 x 15 reps or till exhaustion with 45 sec breaks