base – https://phoenixstatic.azureedge.net/surfers/1417
Natural – true
Goofy – false
subtitle – en,pt,ja,sp,it,fr,cn,kr,de,hi
category – LOWER BODY
duration – 00:37
video_info –
key_takeaways –
Description – Enhances lower body strength, core stability, and rotational control—key for generating power in surfing maneuvers. Targets the quads, glutes, and obliques while improving balance.
Steps_Reps – Strength: 4 x 6-8 per side &$ Endurance: 3-4 x 10-12 per side &$ Control & Stability: Slow tempo, 3 x 8 per side