base – https://phoenixstatic.azureedge.net/surfers/2120
Natural – true
Goofy – false
subtitle – en,pt,ja,sp,it,fr,cn,kr,de,hi
category – LOWER BODY
duration – 00:25
video_info –
key_takeaways –
Description – Develops explosive lower-body power and agility—essential for generating speed and quick transitions in surfing. Targets the quads, glutes, and calves while improving coordination.
Sets_Reps – Power: 4 x 4-6 &$ Endurance: 3-4 x 8-10 &$ Control & Stability: Stick the landing, 3 x 6