base – https://phoenixstatic.azureedge.net/surfers/434
Natural – true
Goofy – false
subtitle – en,pt,ja,sp,it,fr,cn,kr,de,hi
category –
duration – 00:48
video_info –
key_takeaways –
Description – Enhances shoulder mobility, endurance, and upper back strength—key for paddling efficiency and injury prevention in surfing. Targets the deltoids, traps, and rotator cuff while promoting scapular stability.
Sets_Reps – Endurance & Stability: 3-4 x 10-12 &$ Control & Activation: Slow tempo, 3 x 8-10 &$ Prehab/Activation: Light resistance, 2-3 x 12-15