Your Surf Workout:
Lower back + Strength
GLUTES, CORE & HIPS
30 MIN • GYM OR HOME VERSIONS
GET STRONGER WITHOUT LOADING YOUR BACK
Built for you: when your lower back aches after surfing, but you don’t want to stop training
Gym Version
Warm up • 2 rounds • No rest
  • Deep Squat
    Go down as low as you can and hold for 30 seconds
  • Banded Walk
    Knees above your feet, 10 steps each side
  • Hip CARs
    Slow and controlled, 10 reps each side
  • TRX Row
    10 reps - row to your face, then to Y
Home / No Equipment Version
Warm up • 2 rounds • No rest
  • High Knees
    Jump or march - 2 minutes
  • Deep Squat
    Go down as low as you can and hold for 30 seconds
  • Hip CARs
    Slow and controlled, 10 reps each side
  • Quadruped thoracic rotation
    Hand behind your head, 10 reps each side
Gym Version
Main Set • 3 rounds • 2 min rest between sets
  • KB March
    Hold a Kettlebell and march forward, 20 reps
  • Bench step ups
    Step up to a bench + reverse lunge
  • Single Leg Hip Thrusts
    Add weight, 3 counts down, explosive up
  • Deadbug
    Lower back pressed down, slowly, 10 reps. Hold light weights with both arms
At home / No equipment version
Main Set • 3 rounds • 2 min rest between sets
  • Single Leg Glute Bridge
    No weight, 10 reps each side
  • Wall Sit
    No weight, 40 seconds at the wall, knees above your feet
  • Hollow Hold
    Hold arms and legs, 40 seconds ON
  • Side plank
    No weight, side plank 40 seconds each side
Want a plan made just for you?
I’ll look at your schedule, equipment and what’s holding you back, then build a plan for your level
Personalized Month • $69
4 weeks of training built around your goals, equipment and schedule. Made by me, with a check-in after week 2. In your inbox within 48 hours.
Get My Month $69
Surf Video Review + Plan • $129
Send 3-4 clips of your surfing. I’ll find what’s slowing you down and build your week around fixing it. 5 spots this week.
Get Maximum Progress $129
Surf Trip Prep • $29
Pre recorded video workouts for 14-day at home Surf Trip Prep
Get Trip Ready $29
Surf Trip Coming Soon?
START 2 WEEKS
BEFORE YOUR FLIGHT
20-40 MIN A DAY,
NO EQUIPMENT
BUILT BY A SURFER
FOR WOMEN WHO SURF
Don't spend the first half of your surf trip getting back into surf shape
A 14-day at-home program to make the most of every wave
LEARN MORE
Contacts us
karolina@thesurfable.com