base – https://phoenixstatic.azureedge.net/surfers/420
Natural – true
Goofy – false
subtitle – en,pt,ja,sp,it,fr,cn,kr,de,hi
category –
duration – 00:46
video_info –
key_takeaways –
Description – Develops lateral power, balance, and coordination—key for explosive direction changes and stability during surfing maneuvers. Targets the glutes, quads, hamstrings, and ankles.
Sets_Reps – Power: 4×6-8 &$ Endurance: 3-4 x 12-15 per side &$ Control & Stability: Stick the landing, 3 x 8 per side