Surf Fitness Workout of the Week – Jumping Frog Squat

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Surf Fitness Workout of the Week – Jumping Frog Squat


Its that time again folks. So the programme is set, what we are now doing is advancing the exercises within it so that your body doesn’t plateau. If you do the same routine for too long your body gets used to it so your results start decreasing. So far we have done variations of both the plank and lunges. This week we are stepping up the Frog Squats.
It’s the same exercise, however as you come up out of the squat I want you to explode up and leap forwards. Now we will see why exactly it is called the ‘Jumping Frog Squat‘.
– Start with feet shoulder width apart
– Squat down until you get to full depth
– When at depth come up and explode upwards and leap forwards
– When you land, Land with feet shoulder width like the original stance and repeat
Do 15 reps, 5 sets. It should look something like this:
frog-squat
This is great for lower body strength and power. Fantastic for driving off the bottom when lining up your top turn!
Here’s the workout:
                                       Repetitions         Sets          Rest
Balance                           30sec                  1              0min
Frog Squats                   30sec                  3-5          1-2min
Kick Outs                        30sec                  3-5          1-2min
Plank                                30sec                  3-5          1-2min
Bear Crawls                   20ft                     3-5          1-2min
Balance                            30sec                  1              0min
Lunges                             12                         3-5          1-2min
Twist Planks                  15                           1            1-2min
Pop Ups                           10-15                   3-5         1-2min
Sprints                             20 meters          10         15seconds
Balance                            30sec                  1             0min
Jumping Frog Squat   15                          5             1-2min
Remember to check out the Ocean Core Fitness Facebook page for more information.
Fancy a weeks trip in the sun and coaching from UK Pro surfers? As well as learning to get fit for surfing? Trips available now for Spain and Morocco. Get in touch via Facebook.
See you next week!

Hans van Mourik

Co-founder SurfaWhile, ♥️travel, sports & outdoors.

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