base – https://phoenixstatic.azureedge.net/surfers/2134
Natural – true
Goofy – false
subtitle – en,pt,ja,sp,it,fr,cn,kr,de,hi
category – UPPER BODY
duration – 00:23
video_info –
key_takeaways –
Description – A powerful hip-driven movement that builds strength, endurance, and explosiveness for surfing. Targets the glutes, hamstrings, core, and shoulders.
Sets_Reps – Strength: 4 x 10-12 &$ Endurance: 3-4 x 20-30 &$ Conditioning: 30s on / 30s off for 5-8 rounds