Killer plank workout to enhance surf performance and core strength
Aside from actually surfing there are many exercises that will compliment and even improve your surfing ability.
I have designed a 30 minute workout that will increase the strength and endurance of the muscles needed in surfing and other water sports. This is a plank heavy workout so all that is needed for equipment is 2-10 lb dumbell and mat. Primary muscles used are: rectus abdominus, obliques, erector spinae, lattisimus dorsi, gluteals, deltoids and the small muscles of the rotator cuff
5 min- Start with a dynamic warm up and corrective stretching
- walking lunge w/ twist
- hip swings- front /back
- hip swings- across body/ open
- cobra alternating with downward dog
- High plank with alternating knee cross- 20 x
- Low plank pike ups -10x
- Side plank wrap around- 10x each- top leg staggered back, cross arm under body then open to perpindicular
- Burpees- standing- 10x- start with arms up, then squat with hands close to floor, jump feet out to high plank, return to squat, then back to standing with arms up
- Low plank- alternating leg out to each side in abduction- 20 x
- Isometric side plank- 20 seconds each side
- Alternating high to low plank- 3 x- hold high plank 10 seconds, change to low plank and hold 10 seconds, repeat 2 more x
- Pop ups to surf stance- 10 x - bring hands next to chest, arch up, push your body up, bring front leg through and stand up on pretend board or straight line
- Side plank with rotator cuff (use light dumbell)- 10 x each- get light dumbell, push into side plank, with dumbell in top arm externally rotate arm in 90 degree bend with elbow locked in side
5 min Cool down with dynamic, static and corrective stretching.
- Iron cross
- Scorpion
- Kneeling lunge- each side
- Lying Figure 4- each side
