Unless you're the Big Kahuna, chances are you didn't spend the winter chasing the perfect wave off Maui. Whether you're a novice or a tubular guru, the sport-specific demands of surfing are way intense. Before hitting the summer surf, you might want to think about doing a little onshore training.

THE CLASS

SURF FLEX WORKOUT at Equinox Fitness Clubs is a demanding, 45-minute group workout designed to develop the skills and physical strength required to hold your own when the tide is high. Using a Swiss Ball to develop balance and simulate the surf, SURF FLEX focuses on core stability, strength and alignment. The SURF FLEX concept was developed by Fitness Expert and Personal Trainer Paul Frediani when he was invited to train the US surf team in the Dominican Republic.

"Working out on a Swiss Ball will increase balance and agility," says Frediani. "The unstable surface challenges the core musculature, improves the function of stabilizing muscles and decreases the chance of injury."

SURF FLEX WORKOUT begins with a ten-minute stretch and warm-up, then alternates between balance and strength training performed entirely on a Swiss Ball. The workout concludes with a surfing section which includes sifting on the ball with alternate legs and arms extended, balancing on hand and knee and kneeling on the ball. The class is set to groovy classic surfing tracks and is ideal for cross-training, even if riding the waves isn't on your summer agenda!

THE BOOK

SURF FLEX, the book, is new from Hatherleigh Press and is the first book of its kind to address the fitness and conditioning requirements of one of the fastest growing recreational sports in the United States. With sections on yoga - based pre and post surfing stretches, cardio and strength training, balance, coordination, swimming and injury prevention, as well as contributions by world renowned surfers, SURF FLEX is a must have guide book for anyone looking to catch the perfect wave this summer.

FOR MORE INFORMATION ON SURF FLEX WORKOUT OR SURF FLEX THE BOOK,
CONTACT JASON FRYE OR JUDY TAYLOR AT (212) 677-0180.

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