base – https://phoenixstatic.azureedge.net/surfers/414
Natural – true
Goofy – false
subtitle – en,pt,ja,sp,it,fr,cn,kr,de,hi
category –
duration – 01:20
video_info –
key_takeaways –
Description – Simulates the low, compact body position used in tube riding (pig dog) to improve balance, core engagement, and flexibility—key for tight turns and staying deep in the barrel while surfing. Focuses on hip mobility, balance, and upper body rotation.
Sets_Reps – Flow & Control: 4 x 6-8 (hold each position for 3-5 seconds) &$ Endurance: 3-4 x 10-12 (smooth transitions between positions) &$ Coordination & Balance: Focus on body alignment, 3 x 8