Name: Playbook - Todd Smith - Surreal Surf Camp Full-Body Strength and Mobility
Uploaded: 2023-12-27T20:48:16.361Z
Duration: 12 min
Description: Surreal Surf Camp Full-Body Strength and Mobility

It's time to get beach ready with this Surreal Level Up!  You'll get to practice and strengthen some classic waterman moves - a FULL-Body strength training session with (mostly) body weight that also improves mobility and balance.  This is a great way to change up your fitness routine while also visualizing being out on the water.   These moves focus on core strength, explosive plyometric moves and leg strength.  Works just as well to keep you loose for a day in the office ;) Surf's up! 

Modify as you see fit: Do each set until uncomfortable or to exhaustion! And of course, you can do just  a few of each in the middle of the day for a quick pick-me-up/energy boost!

The Sequence:

1. Surf Get Ups (alternate sides)
2. Sit & Swim
 - Advanced: Hold cans or rocks in your hands, and/or pick up your feet
3. One-leg Paddle with Cans - Alternate Legs
4. Round the Clock
5. White Spidey

Hang Loose, bra'! 🤙

From a push-up position with your chest on the ground, do a push up and "pop up" into a crouch with one foot back and arms raised to balance.  You want to be in a position like you see the pro surfers in when they are low to the board!

Alternate sides so that you work both directions!

Do as many as you can before moving on to the next exercise!

Surf Get Ups - SCROLL FOR INSTRUCTIONS

Sitting on the ground, sit back so that your back is at a 45 degree angle to the ground - engage your abs!

Then move your arms through a swimming motion as if you are doing a "crawl stroke" with you arms extending in front of you and parallel over your legs.

For added challenge, you can hold soup cans or rocks in your hands as you move through the swim motion. Additionally, you can lift your feet off the ground.

Sit & Swim - SCROLL FOR INSTRUCTIONS

Standing on one leg, hold the opposite foot up off the ground. 

Take both arms through a paddling motion simultaneously as you drop down into a one-legged squat. 

As you finish the paddling motion, you stand back up out of the squat, before then moving into the next paddle and squat motion. 

To increase intensity, hold cans or rocks in your hands as you move through the range.

Repeat on one side for as many reps as you can do, and then switch to the opposite side.

One-Leg Standing Paddle - SCROLL FOR INSTRUCTIONS

Standing with one foot as your base, you will take the other foot and reach out to toe-tap at the 12, 3, 6, and 9 o'clock positions. As you reach out for the toe tap, the base leg bends at the knee into a one-legged squat so that you can reach as far as possible with each tap. 

Repeat on both sides.

Round the Clock - SCROLL FOR INSTRUCTIONS

Get into a plank position. 

Lift one hand and the opposite foot. 

Extend hand out to the side and foot out behind you. 

Then twist into a side-plank while drawing your bent knee under and beyond you, and your bent elbow over the top and behind you.

Then return to the original hand and foot extended position without lowering your hand or foot. 

Do as many on one side as you can before switching to the opposite side.

Surreal Surf Camp Full-Body Strength and Mobility

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