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Disclaimer
Before you start this exercise program you must get your doctor/physicians
approval. This product is for informational purposes only and is not meant as
medical advice, nor is it a substitute for medical advice. This program is designed
for fit and healthy individuals over the age of 18 only.
Performing exercise of all types can pose a risk to the exerciser. We advise that
you should take full responsibility for your own health and safety. Before exercising
make certain your equipment is in good condition and be sure to know your own
physical limits. Adequate warm up and cool downs should be undertaken before
and after any exercise.
Do not perform any of the exercises in this program until you have been shown
proper technique by a qualified fitness professional. If you experience any pain,
discomfort, lightheadedness, dizziness or you become short of breath, stop
exercising immediately and consult your doctor/physician.
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Mobility Exercises
Arm Swings & Rotations
Swing both arms across your front with one arm higher than the other. Swing
arms back as far as possible and repeat alternating which arm is higher. You can
also do arm rotations both forwards and backwards.
Side Bends
Bend to one side with the arm above the head and switch to the other side with
other arm above the head.
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Mountain Climbers
Start in a push up position then bring one knee forward toward your chest. Take
it back to the start and alternate legs.
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Walking Lunge
Take a long step forward and drop under control to the lunge position. Push up to
standing and repeat with alternate leg.
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Side Lunge
Take a large step out to the side and drop under control to the lunge position.
Push up to standing and return legs together. Repeat on other side.
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Squat to Stand
Start in a squat position holding onto your toes. Stand up and push out your
knees to stretch the hamstrings. Descend back into a squat as deep as you can
while keeping your back straight.
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Spiderman Climbs
Start in a pushup position. Lift one leg and bring the knee to the outside of your
elbow. Return to the start position and alternate sides.
Rotational Squat
Take a large step backwards with one leg on a 45 degree angle keeping the front
leg straight. Push up with the back leg and return to standing position. You can
alternate legs or keep them the same.
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Groin Lifts
Lift one foot up, grab it and pull it up until you can feel a slight stretch and
alternate with other foot.
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