base – https://phoenixstatic.azureedge.net/surfers/401
Natural – true
Goofy – false
subtitle – en,pt,ja,sp,it,fr,cn,kr,de,hi
category –
duration – 00:45
video_info –
key_takeaways –
Description – Develops explosive lower-body power and hip mobility—crucial for pop-ups, quick transitions, and generating speed in surfing. Engages the quads, glutes, and core
Sets_Reps – Power: 3-4 x 6-8 &$ Endurance: 3-4 x 10-12 &$ Control & Stability: Stick the landing, 3 x 8