Surf Fit Blueprint

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Surf Fit Blueprint

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The Surf Fit Blueprint will introduce you to our Surf Strong Circle of Fit concept. The Circle of Fit is a way of approaching not just your Surfing but all movement to set a strong foundation in which to build upon for months and years.

The Surf Circle of Fit are not just one off exercises it is a program to connect you to your Surfing in and out of the water that will “Keep You Strong and Stoked in the Water Till Your Last Beat”

Surf Fit Blueprint

Surf Strong Circle of Fit?

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The Surf Strong Circle of Fit is a way to approach, not just surfing, but your overall movement.

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Alignment

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Use this Surf Ramp (Readiness and Movement Prep) Flow to increase mobility, warm you up and improve the smooth transition between movements. That improved flow state is very important in overall movement and especially vital to your Surf Performance.

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If you have time to complete ONE thing in a day, this is it. Static Back And Groin is all about alignment and presence. It is an opportunity to pause in your day, realign your spine, and raise the connection between body and mind.

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Breath

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Immediately when you wake up in the morning consciously take a deep nasal inhale (Slowly) for 5 seconds. Then slowly take a full exhale (Nose or mouth is fine) for 5 seconds. REPEAT 3 Times.

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Sama Vritti Pranayama is a powerful relaxation tool that can help clear your mind, relax your body, and allow you to focus. The best part? You can do it anywhere. Ideally find a comfortable seat with your back supported and feet on the floor.   But if you're in a pinch use this anytime you need it. Feeling tense in a long line picking up groceries or a coffee? Yep do it right there. Eyes closed optional.

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Mobility

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The primary focus here is to increase mobility in lower portion of the posterior chain. Specifically: Achilles, calf, hamstring, and lumbar spine. As always focus on deep nasal breathing and presence.

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The Active Isolated Stretching Technique uses deep, superficial fascial release of no longer than two seconds. This allows the target muscles to optimally lengthen without triggering the protective stretch reflex and subsequent reciprocal antagonistic muscle contraction as the isolated muscle achieves a state of relaxation. These stretches provide maximum benefit and can be accomplished without opposing tension or resulting trauma.

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Stability

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Loaded with multi planar stabilization work. Use this sequence to wake up your core and practice moving and balancing from your center. Just your body and mind is all you need. Well completing it! That's the third component if you want to benefit. 🤙

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Strength

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15 Minute mobility, stability, and strength program with plenty of rotational movement. Great program to follow along and get that movement in everyday.

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This protocol is amazing at focusing your mind on breathe and challenging you to become more comfortable with a higher CO2 level in the bloodstream. This CO2 tolerance is central to improving lung capacity and comfort in adverse surf. Slightly outside your comfort zone allows you to practice and improve your cardiovascular strength. Prioritize full range of motion in the pushup. Modify to a knee push up if necessary for good form in the exercise.

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About your trainer

Greg Finch

Father, husband, trainer, entrepreneur, and surfer. It's his mission to keep surfers strong and stoked in the water till their last beat.

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