base – https://phoenixstatic.azureedge.net/surfers/1475
Natural – true
Goofy – false
subtitle – en,pt,ja,sp,it,fr,cn,kr,de,hi
category – LOWER BODY
duration – 00:31
video_info –
key_takeaways –
Description – Builds total-body strength, power, and stability—key for generating explosive movements in surfing. Targets the glutes, hamstrings, quads, and core while reducing lower back strain.
Steps_Reps – Strength: 4 x 4-6 &$ Endurance: 3-4 x 8-10 &$ Control & Stability: Slow tempo, 3 x 6-8