base – https://phoenixstatic.azureedge.net/surfers/1411
Natural – true
Goofy – false
subtitle – en,pt,ja,sp,it,fr,cn,kr,de,hi
category – LOWER BODY
duration – 00:48
video_info –
key_takeaways –
Description – Builds total-body strength, power, and hip stability—crucial for explosive movements and endurance in surfing. Targets the glutes, hamstrings, lower back, and core.
Steps_Reps – Strength: 4 x 4-6 &$ Endurance: 3-4 x 8-10 &$ Control & Stability: Slow tempo, 3 x 6-8