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THE PADDLE SCHEDULE DAY 3

 

 

Exercise Reps
Warming up 2 rounds 8 min
wu1 Shoulder taps 12 alt
wu2 T-pull 12 alt
wu3 Leg pikes 12 alt
wu4 Step out and reach 6 L/R
Part A 3 rounds 6 min
a1 Trunk flow 8 alt
a2 Single arm lat pull down  16 L/R
a3
Part B 4 rounds 8 min
b1 Paddle endurence 45 sec
b2 Russian twists 45 sec
b3 Face pulls 45 sec
b4 Dying cockroaches 45 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 don’t have elastic bands yet do this movement without the band and propperly tense the muscles in between your shoulder blades

Do the first exercise, the single arm latt pull down. Use a heavy resistence band.