base – https://phoenixstatic.azureedge.net/surfers/472
Natural – true
Goofy – false
subtitle – en,pt,ja,sp,it,fr,cn,kr,de,hi
category –
duration – 01:10
video_info –
key_takeaways –
Description – Enhances hip mobility, internal and external rotation, and core stability—key for smooth transitions, compression, and rotational control in surfing.
Sets_Reps – Mobility & Control: 2-3 x 8-10 transitions &$ Flexibility & Flow: Slow tempo, 2-3 rounds with focused breathing