base – https://phoenixstatic.azureedge.net/surfers/1463
Natural – true
Goofy – false
subtitle – en,pt,ja,sp,it,fr,cn,kr,de,hi
category – UPPER BODY
duration – 00:47
video_info –
key_takeaways –
Description – Enhances upper body strength, core stability, and rotational power—key for generating explosive movements in surfing, like bottom turns and snaps. Targets the shoulders, obliques, and triceps while reinforcing functional movement patterns.
Sets_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