base – https://phoenixstatic.azureedge.net/surfers/1435
Natural – true
Goofy – false
subtitle – en,pt,ja,sp,it,fr,cn,kr,de,hi
category – LOWER BODY
duration – 00:41
video_info –
key_takeaways –
Description – Develops lower body strength, power, and stability—crucial for explosive surfing movements like pumping, bottom turns, and aerials. Targets the quads, glutes, hamstrings, and core.
Steps_Reps – Strength: 4 x 4-6 &$ Endurance: 3-4 x 8-12 &$ Control & Stability: Slow tempo, 3 x 6-8