Photo: Surfer Riley Coon, Photograph by Ginger Coon
The following dry land training workout will train the muscles involved in the most common maneuvers in surfing:
Paddling – while lying in prone position (upper, middle, and lower back)
Carving – trunk rotation with leg balance and control (obliques, quads, hips)
Standing up – explosive pushup to standing position (chest, core, legs)
This circuit calls for very short rest periods between moves to keep your heart rate in an aerobic state for the entire workout. Perform each exercise as recommended in the progression below. After you have completed one set of every exercise, take a one minute rest. Repeat the circuit three times.
Equipment needed: Perfect Pushup and Perfect Pullup
Move 1: Pushup + Burpee
How: Using the Perfect Pushup, perform a regular position pushup then drive feet up under chest in one motion. Rise to standing position keeping Perfect Pushups in hands. Squat and lower handles back to ground, shift weight onto hands, and then jump feet back to full extension. This is 1 rep.
Muscles targeted: chest, shoulders, arms, core, abs, quads, hip flexors
Move 2: The 21
How: Perform a superset of regular pullups (if modification needed, do Australians or standing rows), Australian pullups and standing rows, with no rest between exercises.
Muscles targeted: back, biceps, shoulders, core
Reps: 7 pullups, 7 Australians, 7 standing rows
Move 3: Negative pushup with Superman
How: Using the Perfect Pushup, start at the top of a pushup. Slowly lower chest to ground. Keeping pushup handles in hand, activate back muscles to lift chest off ground, and sweep arms back alongside body. From there, bring arms to forward in an arching motion so handles are in front of your face (mimicking a paddling motion). Replace handles back under shoulders and push up to start position.
Muscles targeted: upper/lower back, shoulders, chest
Move 4: Assisted single leg squat
How: Bring Perfect Pullup bar down to hip level. Holding onto the bar for assistance, raise one leg in front as you lower yourself down with the other. Squat so your thigh forms a 90° angle with the ground.
Muscles targeted: quads, hamstrings
Reps: 15 per leg
Move 5: Staggered pushup
How: Using the Perfect Pushup, place hands in a staggered position (left handle one handle length behind right). Perform 5–6 pushups focusing work on one arm at a time, then switch stagger position and repeat.
Muscles targeted: chest, core, deltoids, obliques
Reps: 5–6 per arm