2015 SSC Mobility and Exercise PDF

Surf Exercise &
Mobility Program
STRENGTH, FLEXIBILITY, POWER, ENDURANCE
Cris Mills: LMT, CSCS, NKT, CHEK Practitioner

www.surfstrengthcoach.com
surfstrengthcoach@gmail.com
Disclaimer
*The information in this program (videos and manuals) is offered for educational purposes only; the
reader should be cautioned that there is an inherent risk assumed by the participant with any form of
physical activity. With that in mind, those participating in movement programs should check with their
physician prior to initiating such activities. Anyone participating in these activities should understand
that such training initiatives may be dangerous if performed incorrectly, and may not be appropriate for
everyone. Cris Mills and Surf Strength Coach assumes no liability for injury.
Who I Am, and Why I Want You To Use This Program
My goal is to help your body and your surfing. Through movement, nutrition, and
recovery, you can improve your athletic capacity, and then apply it to your time in
the water. My goal is to give you the tools to improve your body.
Want Something More Specific For Yourself? Maybe you’ve got

an injury, or want a Personalized Program?
This program you’ve got here is solid, and will help you make some serious
progress on your overall surfing and strength. However, some folks need a
program that is more specific to their body or goals. Some surfers have some
particular niggling pain issues, while others want to know the best methods of
on-boat flexibility and recovery movements, and others just want a training
program that is detailed for their own body (which is definitely what I’d
recommend). If that sounds like you, and you’ve got an interest in an
individualized approach please get in touch and we’ll hop on Skype and get you
sorted. Email: surfstrengthcoach@gmail.com
Big Key Issues that You’ll Focus On With This Program:

•Increase Flexibility
•Improve Leg Strength and Power
•Strengthen Rotational Movements
•Bring Up Your Core Strength Integration
•Improve Back & Shoulder Endurance for Paddling Durability
•Give Insight into Full Body Mobility Drills for Pre-Surf Warmups
You are a unique and beautiful snowflake!

Haha! Bit of a throwback to Fight Club… good movie. What I mean is that
every surfers’ body has it’s own unique set of flexibilities, previous injuries,
movement strengths, or movement limitations. A perfect exercise for me, may
not be a perfect exercise for you. If any movements or exercises cause pain, stop
the movement immediately consult with a healthcare practitioner, or get in touch
with me.
SURF MOBILITY DRILLS
Restore movement into tight and restricted joints...
loosen up man!
•Breath Squats with Reach
•Dynamic Climber Stretch with Rotations
•Inch Worms
•Cat Camel Stretch
•Thoracic Rotations
•Toe Touch to Squat to Arm Lift to Stand
•Warrior Lunge
•Single Leg Deadlift
These are a series of movements that will help to restore dynamic flexibility, free
common areas of restriction, and get your body moving efficiently. To surf with style,
speed, and flow takes a combination of strength, agility, flexibility, and mobility. These
mobility and flexibility drills are targeting specific areas to restore full body flexibility so
you can surf and move athletically.
Perform a few repetitions of each movement (5-8reps).
BREATH SQUATS WITH REACH
CLIMBER STRETCH WITH ROTATIONS

INCH WORMS
CAT COW
THORACIC ROTATIONS
TOE TOUCH to SQUAT to ARM LIFT to STAND
WARRIOR LUNGE WITH ROTATION
*rotate to both sides
SINGLE LEG DEADLIFT

BODYWEIGHT SURF SPECIFIC
TRAINING PROGRAM
Power Movements Circuit
Plyometric Jumps
Plyometric Pushups - PopUps
These movements are for developing power output and force absorption. These are not intended to
be high repetition movements. I very rarely have client perform more than 8-10 in a row. Focus on
quality motion, stability of joints, and high power output for a small number of repetitions. Refer to the
website for regression of exercises, examples of proper knee/ankle mechanics, and also how to
improve your pushup strength if your plyometric-pushup is lacking. If you’re having trouble keeping
proper leg alignment, you may need some soft tissue massage work, or specific stretches… get in
touch.
**What’s a Circuit? A circuit is a series of movements or exercises performed one right after the other, with no
rest between exercises until all the exercises have been completed. Then the assigned rest is taken, and the
circuit is performed again until the necessary number of sets is reached.
Plyometric Jumps: Vertical & Lateral

Begin with 1 set of 6-8 repetitions. Over time progress to 5 sets of 6-8 reps. Perform
both vertical and lateral movements. Only vertical movement is shown below. Focus
on quality of movement and proper landing position. Make sure your performing quality
over quantity with this movement.
Plyometric Pushup - PopUps
Begin with 1 set of however many repetitions you can perform perfectly. Again, focus
on speed and accuracy of your movement. As soon as your speed begins to diminish,
stop the set. We want to train your nervous system to produce explosive power at a
high rate of speed. Progress up to 5 sets of 6-8reps over time. Rest for 2minutes
between Power Circuits
Circuit 1
-Single Leg King Deadlifts with Overhead Rotation
-Supine Lateral Ball Roll
What’s a Circuit? A circuit is a series of movements or exercises performed one

right after the other, with no rest between exercises until all the exercises have
been completed. Then the assigned rest is taken, and the circuit is performed
again until the necessary number of sets is reached.
When you are first beginning this exercise program, start with performing 1 circuit. Over
time progress to 2, 3, or 4 circuits. Rest 60-90 seconds between circuits.
Single Leg King DL with Overhead Rotation

Perform 6-10 repetitions per leg with slow controlled movement. This is an advanced
movement and requires proper foot/ankle/knee mechanics. Please refer to
www.surfstrengthcoach.com for regressions of balance work or contact me for a
consultation.
Supine Lateral Ball Roll
Perform this exercise with a slow tempo and control your torso and pelvis. Resist
rotation and maintain proper arm, hip, and back position. Begin with 6-8 repetitions per
side, and progress to 10-12. You can also progress this exercise by increasing the
amount of lateral movement.
Circuit B
-Lateral Lunge
-Pushup T Rotation
-Stability Ball Russian Twist
Another circuit of exercises that is developing leg strength and flexibility, core strength,
upper body stability, and rotational core training. Perform each exercise immediately
after the other. Rest for 90-180 seconds between circuits. When first starting this
program, perform 1 circuit, and over time progress to 3-5 circuits.
Lateral Lunge
Perform 8-10 reps per leg. Can progress with upper body rotation, or with movement.
Pushup to T-rotation
Perform as many repetitions with perfect form. Refer to the website for specific
directions on improving your pushup and how to progress them for more popup training
methods.
Stability Ball Russian Twist
Perform 8-12 repetitions per side. This movement can be progressed with weight, or
with increasing the speed of rotation.
SHOULDER & PADDLING EXERCISE
Stability Ball Shoulder ATY's
Perform 2sets, progressing to 4sets overtime. The movement from the A position to T
to Y should be slow and controlled. Perform the movement until proper form begins to
diminish. Take 30 seconds rest between each set. The placement of the ball can
increase or decrease the difficulty of this exercise. The closer to the feet the ball is
placed, the more difficult the exercise. I would recommend have your feet placed
against a wall for extra support.
Dynamic Balance Training
& Nervous System Training
Foam Roll Balance
You should own a foam roller, and use it for more than balance work. A foam roller is a
great tool to help loosen tight muscle tissue, help to restore flexibility, and great for
those surfers that are dealing with some type of muscle pain and tension. Get in touch
with me and we can design a flexibility program for you to use while on your trip and
leading up to it, and go over specific muscle foam rolling techniques.
You could use an indo-board or something similar for this exercise as well. With this
movement you’re helping to develop ankle stability and foot strength, which are steps to
having a more durable lower body.
Balance for sets of time, do squats, rotate, move, and train the switch stance too!
FOR A MORE DETAILED TRAINING PROGRAM, WITH

MONTHS OF TRAINING, ALL LAID OUT IN VIDEOS AND
MANUALS, CHECK OUT
WWW.SURFTRAININGSUCCESS.COM
FOR A DETAILED PROGRAM TO IMPROVE FLEXIBILITY,

MOBILTIY, AND PAIN RELIEF, CHECK OUT
WWW.STRETCHESFORSURFERS.COM

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Surf Exercise &

Cris Mills: LMT, CSCS, NKT, CHEK Practitioner

Want Something More Specific For Yourself? Maybe you’ve got

Big Key Issues that You’ll Focus On With This Program:

You are a unique and beautiful snowflake!

Perform a few repetitions of each movement (5-8reps).

BREATH SQUATS WITH REACH

CLIMBER STRETCH WITH ROTATIONS

SINGLE LEG DEADLIFT

Plyometric Jumps: Vertical & Lateral

What’s a Circuit? A circuit is a series of movements or exercises performed one

Single Leg King DL with Overhead Rotation

FOR A MORE DETAILED TRAINING PROGRAM, WITH

FOR A DETAILED PROGRAM TO IMPROVE FLEXIBILITY,

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