Your Surf Workout Plan:
Paddle Power

UPPER BACK, SHOULDERS & CORE
3 WORKOUTS • 1 WEEK
PADDLE LONGER, CATCH MORE WAVES
Built for you: when your arms and shoulders give out before the session is over
Workout 1
Warm up • 2 rounds • No rest
  • Scapular push ups
    Not bending elbows, 10 reps
  • Prone Y-raises
    Lying down, raising arms in Y shape, 10 reps
  • Thoracic rotations
    Quadruped position not moving your hips, 10 reps each side
  • Arm circles
    Standing arm circles, 10 reps
Rest: 3 minutes
Main Set • 3 rounds • 2 min rest between sets
  • Reverse Curl
    Light dumbbells, 10 reps
  • Plank toe touches
    10 reps each side
  • Superman pulses
    Bodyweight or banded
  • Bent over rows
    3 counts down, explosive up
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
GET TRIP READY $29
one time payment • life time access
Contacts us
karolina@thesurfable.com