base – https://phoenixstatic.azureedge.net/surfers/417
Natural – true
Goofy – false
subtitle – en,pt,ja,sp,it,fr,cn,kr,de,hi
category –
duration – 00:49
video_info –
key_takeaways –
Description – Mimics the explosive movement of transitioning from lying on the board to standing, helping improve speed, coordination, and balance for quick pop-ups in surfing. Engages the core, legs, and shoulders.
Sets_Reps – Power: 4 x 6-8 &$ Endurance: 3-4 x 10-12 &$ Control & Stability: Focus on smooth and quick movement, 3 x 8