Surf Strength B + Rehab

10 min warm-up

A1. Reverse lunge (DB or KB goblet) — 4 x 8/side @ RPE 7

A2. Med ball rotational scoop throw (into wall) — 4 x 6/side, explosive intent

B1. Single-leg RDL (KB) — 3 x 8/side

B2. TRX row (feet elevated for progression) — 3 x 10, slow pull

C1. Side plank with top-leg abduction — 3 x 30s/side

C2. McGill curl-up — 3 x 8/side

D. Kettlebell swing — 4 x 20 reps, heavy-ish, 60s rest (subbed from sled push — no sled available)

Rehab routine appended