base – https://phoenixstatic.azureedge.net/surfers/2132
Natural – true
Goofy – false
subtitle – en,pt,ja,sp,it,fr,cn,kr,de,hi
category – LOWER BODY
duration – 00:37
video_info –
key_takeaways –
Description – Strengthens the posterior chain, enhancing hip stability and power for explosive surfing movements. Targets the hamstrings, glutes, and lower back while improving balance and control.
Sets_Reps – Strength: 4 x 6-8 &$ Endurance: 3-4 x 10-12 &$ Control & Stability: Slow tempo, 3 x 8