5 Second Push Up

By Greg Finch

We do this push up motion so often in our surfing. Hopefully you feel strong in this motion (No? check out the daily pop up practice) and yet when you make a small change, like slowing it down, it really ups the challenge.

Prioritize maintaining the slow tempo and nasal diaphragmatic breathing over higher rep counts of pushups.

1. Start with 2 minutes of nasal / diaphragmatic breathe

Start on all fours. You are looking to pre-load your body with oxygen, focus the mind, and feel prepared for the slow pushup protocol.

2. Get into the top of your pushup form

3. Take 5 seconds to lower to the ground

Use a timer, count out loud 1 Mississippi, whatever it takes but don't speed up.

Lower yourself all the way to the ground (Actually take your hands off the ground)

4. Take 5 seconds to raise to the top of push up form

Again make sure not to speed up. 

Form focus: External rotation in your shoulders, straight line from top of head through hips and down to your feet, don't drop your chin.

Keep nice deep nasal diaphragmatic breathing going. 

Complete 4-8 repetitions

If you can comfortably complete more than 8 repetitions congrats you're killing it. Or you are cheating by speeding up and/or letting your form go to shit.

Bonus Challenge: After you complete your slow pushups knock out 10 burpees

Don't skip #5 recovery is always the most important component to progress.

5. Complete TWO Minutes Recovery of deep nasal diaphragmatic breathe

Seek to achieve Perfect Breath as early in the 2 minutes as you can.

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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