SECTION THREE:

PADDLEOUT
3c. CHEST ON BALL. TOES ON THE FLOOR. KEEPING CHEST SLIGHTLY ELEVATED AS WHEN PADDLING ON A SURFBOARD. HIGHLY CONDITIONED SURFERS USING A HEAVY BUNGEE MAY NEED TO ANCHOR FEET BEHIND A RAIL OR HEAVY WEIGHTS. 20 REPS.

POP-UP
3c. SINGLE LEG CRUNCH ALTERNATING WITH PUSH-UP IN BETWEEN. 10 REPS.

SURFING
3c. SINGLE LEG LUNGE WITH LATERAL PULL. 20 REPS EACH LEG

SURFING (THE GLIDE)
3c. ONE KNEE AND ONE FOOT ON BALL. BALANCE 30 SECONDS.

THE CORE
3c. TABLE TOP POSITION, ROTATE TO OPPOSITE SIDE 15 REPS EACH SIDE. THEN TWO POINT BALANCE, HOLD 3-5 SECONDS. 5 REPS

RECOMENDED READING AND RESEARCH

Swissball Training and Scientific Core Conditioning, by Paul Chek

The Essence of Stability Ball Training Companion Guide, by Juan Carlos Santana

Resist a Ball Training by Mike and Stephanie Morris

Sick Surfers Ask the Surf Doc by Mark Renneker

Special thanks to my surf buddy and top trainer Kurt Dasbach for modeling these exercises.