base – https://phoenixstatic.azureedge.net/surfers/2116
Natural – true
Goofy – false
subtitle – en,pt,ja,sp,it,fr,cn,kr,de,hi
category – FULL BODY WORKOUT
duration – 00:26
video_info –
key_takeaways –
Description – A full-body power movement that builds explosive strength, core stability, and endurance—perfect for surfers needing dynamic power and control. Targets the shoulders, core, and legs while improving coordination.
Sets_Reps – Power: 4 x 8-10 (heavy ball) &$ Endurance: 3-4 x 15-20 (moderate ball) &$ Conditioning: 30s on / 30s off for 5-8 rounds