1 Minute Pop Up Protocol

By Greg Finch

1 Minute Pop Up Protocol

Use the first sequence anytime you need to ready and mobilize the hips. Then progress to the second sequence that uses the Pop Up Protocol to drive your breath and heart rate.

Repeat several times with the hip mobility sequence as a great active recovery for breath.

Tight hips will:

  • Decrease knee range of motion
  • Increase thoracic (mid) spine load
  • Increase lumbar (low back) spine load 

All of that increased load on the spine will increase risk of injury and lower performance.

If your hips are stiff, your body is going to force movement into the lumbar spine or in the knees and start putting torque and force on that structure. What follows is usually pain or injury.

My stamina and paddling are really improved and that allows me to surf longer and stronger


I've noticed a big difference in really two main things. One is my pre-surf warm up gets my body loose and ready to surf. I feel like I'm not step-tripping over to myself as much. Doing those dumb falls that just waste a bunch of waves.

Second my stamina and paddling are really improved and that allows me to surf longer and stronger.

Josh Beckett - Winemaker

My Surfing Has Improved On So Many Levels


My surfing has improved on so many different levels working with Greg. I have developed much more confidence in the water. I feel more comfortable & strong out there. I can paddle longer, pop-up faster, and turn with more power.

Heather Miller - Acupuncturist for WSL

Those aches & pains after a sesh aren't there anymore


It really gave me direction of what to do to get my body feeling better. Some of those aches and pains I would get after a sesh aren't there anymore. I could see my body becoming much more reliable for me because of the exercises and techniques that were taught.

The personal service was awesome! Greg was very knowledgeable and easy to reach whenever. If I ever had a question he was there to help quickly.

Scott Williams

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