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THE PADDLE SCHEDULE DAY 2

 

 

Exercise Reps
Warming up 2 rounds 8 min
wu1 Shoulder ext rotation 12 alt
wu2 Plank 1 min
wu3 Swimmers 6 slow
wu4 Lying windmills 4 L/R
Part A 3 rounds 6 min
a1 Kick throughs 14 alt 
a2 Lat prayers (watch video till the end) 14 alt
a3
Part B 4 rounds 8 min
b1 Paddle endurence 45 sec
b2 Alternating V-ups 45 sec
b3 Burpees 45 sec
b4  
  • 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 don’t own a low resistence band you can litterally do this movement without the elastic band and still train the back of your should. After that we suggest to go to your phone and buy a simple set of elastic bands. It’s really worth it.

Without the Balance Board is okay, you can do it from your elbows.

The Lat prayer gets explained at the end of the video, perform with an elastic band. If your resistence band doesn’t suit this exercise you can do the lat pull down single arm.

From the knees if it’s too heavy!