← Back to workout

Surf Strength B + Rehab — Exercise Guide

Thursday, Apr 30, 2026 · Form cues + demo videos + article fallbacks
Each card has three fallback links — Video, Articles, Images — if you want a different teaching angle.

A1 / A2 — Paired (4 rounds)

A1 Goblet Reverse Lunge from plan: Reverse lunge
4 x 6/side @ RPE 7–8
Start tall → step back → drop back knee
Quads Glutes Core
Stand tall with KB or DB at chest. Step one foot back into a lunge, drop the back knee just off the floor. Drive through the front heel to return.
Cues: chest tall, front knee tracks over toes, control the descent. Stepping back loads the front leg more and is kinder on the knee than forward lunges.
▶Video ◉Articles ◇Images
A2 Med Ball Rotational Scoop Throw
4 x 5/side, max intent
Rotate away → fire hips → scoop into wall
Obliques Hips Power
Stand sideways to a wall, athletic stance. Rotate away, then fire back through hips and trunk, scooping the ball up and into the wall with an underhand release. Catch on bounce, repeat.
Cues: drive rotation from the hips, not the arms. Mimics the takeoff snap on a surfboard. Max intent every rep — 6 great reps beats 10 mediocre.
▶Video ◉Articles ◇Images

B1 / B2 — Paired (3 rounds)

B1 Single-Leg RDL — KB from plan: Single-leg RDL
3 x 8/side, heavier KB
Hinge to a T-shape · opposite hand holds the KB
Hamstrings Glutes Balance
Stand on one leg, KB in opposite hand. Hinge at the hip, free leg extending straight behind to counterbalance. Lower KB until torso is parallel to floor, drive through standing heel to return.
Cues: hips stay level — don't let the back hip open to the sky. Soft knee bend on standing leg, long spine. Imagine a perfect T at the bottom.
▶Video ◉Articles ◇Images
B2 TRX Row — Feet Elevated from plan: TRX row feet-elevated
3 x 10
Feet on bench · body rigid · chest pulls to hands
Upper back Rear delts Core
Grip TRX handles, walk feet onto a bench so body is close to horizontal (closer = harder). Pull chest to hands while keeping the body rigid head-to-heels. Slow tempo on both pull and return.
Cues: squeeze shoulder blades back/down, no shrug, no hip sag. Rehab note: pull only to where elbows are level with torso — don't force retraction with a cranky shoulder.
▶Video ◉Articles ◇Images

C1 / C2 — Paired (3 rounds)

C1 Side plank top-leg abduction
3 x 35s/side
No diagram yet — tap a link below for form guidance on "Side plank top-leg abduction".
▶Video ◉Articles ◇Images
C2 McGill Curl-Up
3 x 10/side
Hands under lumbar · lift head and shoulders 2"
Deep core Rectus Spine stability
Lie on back, one knee bent with foot flat, other leg straight. Hands under the small of your back to preserve the lumbar arch. Lift just the head and upper shoulders 2–3 inches — no crunching, no lumbar flexion.
Cues: brace the abs like taking a punch. Tiny range of motion, high stiffness demand (McGill's spine-sparing core drill). Switch the bent leg after each set.
▶Video ◉Articles ◇Images

D — Finisher

D Kettlebell Swing
4 x 25 reps, heavy (subbed from sled push — no sled available)
Bottom: hip hinge, KB between legs · Top: hip snap, KB floats to chest
Posterior chain Glutes Conditioning
Hinge at hips, KB swings back between legs. Explosively snap hips forward — the KB floats up to chest height on momentum, arms stay relaxed. Let gravity pull it back down, absorb with a hinge, repeat.
Cues: it's a hinge, not a squat. Power is in the hip snap, not the arms. If hinging bothers the lower back, switch to DB farmer's carry for the same duration.
▶Video ◉Articles ◇Images

Notes

EXTRA ADD: Back extensions on GHD or 45° bench
3 x 12 (MTNTOUGH low-back endurance emphasis)
No diagram yet — tap a link below for form guidance on "ADD: Back extensions on GHD or 45° bench".
▶Video ◉Articles ◇Images

Rehab Routine

REHAB Shoulder Rehab — Tate's Routine from plan: Rehab appended
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
← Back to workout Fitness plan overview