A Surf Specific Plank Workout

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

10 minutes- each Set of 9 plank exercises

• 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

10- 15 minutes-  Set 2 Repeat all exercises trying to do a few more repetitions or seconds than the first round 


5 min Cool down with dynamic, static  and corrective stretching. 

• Iron cross
• Scorpion
• Kneeling lunge- each side
• Lying Figure 4- each side