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Surf Strength A (final peak session) + Rehab — Exercise Guide

Monday, May 4, 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 (3 rounds)

A1 Trap bar deadlift
3 x 5 @ RPE 7 (hold load from Wk2, reduce volume)
No diagram yet — tap a link below for form guidance on "Trap bar deadlift".
▶Video ◉Articles ◇Images
A2 Pallof press
3 x 12/side
No diagram yet — tap a link below for form guidance on "Pallof press".
▶Video ◉Articles ◇Images

B1 / B2 — Paired (3 rounds)

B1 Cossack squat goblet
3 x 8/side
No diagram yet — tap a link below for form guidance on "Cossack squat goblet".
▶Video ◉Articles ◇Images
B2 Landmine press
3 x 8/side
No diagram yet — tap a link below for form guidance on "Landmine press".
▶Video ◉Articles ◇Images

C1 / C2 — Paired (3 rounds)

C1 Single-arm cable row
3 x 10/side
No diagram yet — tap a link below for form guidance on "Single-arm cable row".
▶Video ◉Articles ◇Images
C2 Dead bug w/ band
3 x 10/side
No diagram yet — tap a link below for form guidance on "Dead bug w/ band".
▶Video ◉Articles ◇Images

D — Finisher

D Cable wood-chop
3 x 10/side
No diagram yet — tap a link below for form guidance on "Cable wood-chop".
▶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
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