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Surf Strength A + Rehab — Exercise Guide

Monday, Apr 20, 2026 · Form cues + demo videos + article fallbacks
Each card has three fallback links — Video, Articles, Images — if you want a different teaching angle.

Warm-up

WARM-UP General warm-up from plan: 10 min warm-up: cat-cow, 90/90 hip rocks, glute bridge x 12, Cossack squat x 6/side, bird dog x 10/side
Easy cardio + dynamic mobility
5 min easy cardio (bike, jog, row) to elevate heart rate, then dynamic mobility: leg swings, hip openers, thoracic rotations, banded shoulder pass-throughs.
Goal: prime hips and shoulders. Don't skip T-spine rotations if rotational or overhead work is coming up.
▶Video ◉Articles ◇Images

A1 / A2 — Paired (4 rounds)

A1 Trap bar deadlift
4 x 6 @ RPE 6–7 (moderate, learn the pattern)
No diagram yet — tap a link below for form guidance on "Trap bar deadlift".
▶Video ◉Articles ◇Images
A2 Pallof press (cable)
3 x 10/side, slow tempo
No diagram yet — tap a link below for form guidance on "Pallof press (cable)".
▶Video ◉Articles ◇Images

B1 / B2 — Paired (3 rounds)

B1 Cossack squat (bodyweight, or light goblet)
3 x 8/side
No diagram yet — tap a link below for form guidance on "Cossack squat (bodyweight, or light goblet)".
▶Video ◉Articles ◇Images
B2 Half-kneeling landmine press (neutral grip, NOT overhead
stop at eye level) — 3 x 8/side
No diagram yet — tap a link below for form guidance on "Half-kneeling landmine press (neutral grip, NOT overhead".
▶Video ◉Articles ◇Images

C1 / C2 — Paired (3 rounds)

C1 Single-arm cable row (neutral grip, scap-controlled)
3 x 10/side @ RPE 6
No diagram yet — tap a link below for form guidance on "Single-arm cable row (neutral grip, scap-controlled)".
▶Video ◉Articles ◇Images
C2 Dead bug with band anti-pull
3 x 8/side
No diagram yet — tap a link below for form guidance on "Dead bug with band anti-pull".
▶Video ◉Articles ◇Images

D — Finisher

D Cable wood-chop high-to-low
3 x 10/side at moderate load
No diagram yet — tap a link below for form guidance on "Cable wood-chop high-to-low".
▶Video ◉Articles ◇Images

Rehab Routine

REHAB Shoulder Rehab — Tate's Routine from plan: Rehab routine appended (30–40 min) or split to PM
DB flexion, abduction, Y/T raises, planks, push-ups
Rotator cuff Scap stability Mid/low traps
Full 8-exercise loading progression from Tate (Cornerstone OCC): sleeper stretch, DB flexion to 90°, DB abduction thumbs-up, CLX side plank with ER, plank scap protraction/retraction, dynamic forward plank rotations, modified push-ups, prone T and Y raises on Swiss ball.
Hard rules: no overhead press, no bench, no heavy pulling. If shoulder is aggravated, drop to 2 × 10. Full protocol in shoulder-rehab-routine.md.
▶MedBridgeGO ◉Articles ◇Images
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