Course curriculum

  • 1

    Get Started

    • Introduction to the 12 Week Surf Movement Program

    • Training Program eBook
  • 2

    Exercises Weeks 1 to 4

    • Elephant Walking

    • Scorpion Walking

    • Dive Jump

    • Pendulum Walking

    • Frog F:B and Sideway

    • Pigeon Walking

    • T Spine Mob

    • 6 Months Diaphragm Breathing

    • Superman Deadlift

    • 6 months Supine Legs Twist with SB

    • BJJ Roll

    • Dead Bug

    • Passive Hanging

    • Straight Arm Plank

    • Ring Pulls

    • Scapula’s push up

    • Pull Over SB DB

    • Floor or Box push up

    • Single arm twist stance bands core activated

    • Kneeling SB

    • BJJ Hip Mobility

    • Rhomboid bands mobility
  • 3

    Exercises Weeks 4 to 8

    • Rolling Hips Side to Side

    • Dive Push Jump

    • Frog Jumps Hip Open

    • Swimmers

    • S. Leg Deadlift KB

    • High Kneeling Med Ball

    • 4 Point Hip Mobility Twist

    • Kneeling SB Play w: Med Ball

    • Jacknife support if needed

    • Hanging Scapula Rotation

    • Superman breathing

    • Pullover SB w: Disc Under Feet

    • Chek Press

    • Step Twist Stance Double Hand Band (Activate Core)

    • SB Push Roll

    • Battle Rope

    • Split Stance Rotate Slam

    • Box Jump

    • Box Step Up

    • Pop ups

    • KB swings
  • 4

    Exercises Weeks 8 to 12

    • Rolling Hips Side to Side Floor

    • Grab Rail

    • Layback

    • Lizard

    • Jefferson Curls

    • Low Skate Lunges KB

    • Twist slam Ball in the wall

    • Multi Lunges 2 Points

    • Single Arm Push up and Hold

    • Alternate Arm Pullover

    • Alternate Hanging

    • Single arm Power Pull rings

    • Front Slam Med ball

    • Crunch slam
  • 5

    Surf Movement Additional Training

    • Training Session 1

    • Training Session 2

    • Training Session 3

    • Training Session 4

    • Hip and Shoulder Mobility Training