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THE PADDLE SCHEDULE DAY 1

 

Exercise Reps
Warming up 2 rounds  6 min
wu1 Upperback rotations 12 alt
wu2 Laying WY’s 12
wu3 Gorilla walks 12
wu4 Lying windmills 4 L/R
Part A 3 rounds 8 min
a1 Paddle endurence 60 sec
a2 Tiger crawl failure
a3 Rest (nasal breathing) 30 sec
Part B 4 rounds 8 min
b1 Push up bombers 30 sec
30b2 Side plank left 30 sec
b3 Fast pull (burpees if you don’t own an elastic band) 30 sec

b4 Side plank right

 30 sec
  • Use a TABATA timer on your phone to time the rounds on time.
  • Buy a simple set of elastic bands to help you improve your surf fitness.
  • Scroll down to find all the instruction video’s
  • Use this 3 day week schedule on weeks that you’re not surfing. So is you surf once a week do 2 more days of this schedule

* Alt = alternating – meaning you keep alternating between left and rifht and you keep counting both of them.

* L/R means you first do the given amount of reps on left or right, and then the other side. Always start with your weakest side.

If you dont have a stick you can do it without.

Keep going until failure, let it burn

From the knees if it’s too heavy!