base – https://phoenixstatic.azureedge.net/surfers/408
Natural – true
Goofy – false
subtitle – en,pt,ja,sp,it,fr,cn,kr,de,hi
category –
duration – 00:36
video_info –
key_takeaways –
Description – Combines hamstring and shoulder mobility with deep squat positioning to enhance full-body flexibility, core activation, and control—ideal for prepping surf-ready movement patterns
Sets_Reps – Mobility & Activation: 2-3 x 8-10 reps &$ Warm-Up Flow: Smooth transitions, 2-3 rounds focusing on control and posture