Short on time? Join Shea for a high-intensity, 5-minute ab workout that targets your core with quick, effective exercises.

Reset your upper body with Reesie. Ideal for pre- or post-surf, this quick stretch focuses on the muscles used while riding the waves.

With technology, we spend a lot of time looking down, creating neck tension. As surfers, we then hyperextend our necks while paddling, adding even more strain. This guided neck activation session helps release stiffness, reduce tension, and build stability and awareness. By focusing on proper hea...

Use this pre-surf warm up to get your body ready for an epic session and to reduce risk of injury.

This 10-minute shoulder warm up will be the perfect addition to your pre-surf routine!

This easy-to-follow mobility flow for surfers is the perfect class to mobilize every joint in the body! If you need a good stretch, or are eager to increase your flexibility in the surf, this is the class for you! No equipment necessary.

This simple, 10-minute neck mobility exercise for surfers will help you release tension in the neck. In this video Gabrielle addresses how to protect your neck while laying prone and paddling on your surfboard.

Get ready to surf with this full-body warm-up guided by Jenna! Designed specifically for surfers, this routine can be done at home or right on the beach. You'll move through neck stretches, back mobility, lower body activation, hip openers, and lat stretches to prepare your body and mind for an a...

Spend 10 minutes on spinal movement, muscle building, and flexibility. Reesie guides you through a quick warm-up and heat-building flow. Find her playlist here! https://open.spotify.com/playlist/3VB5zVomCvrEB4lewbinAi?si=a4f5f86276b6482f

Activate Your Back with Foundation Training!
Join Gabrielle in this focused class that emphasizes standing decompression and supine decompression techniques. Learn how to lift away from the center of your hips and move dynamically to decompress your spine. Perfect for improving posture, relieving...

This week we learn the classic Foundation Training exercise called the Founder. This is one you should practice over and over again to get your posterior chain strong and stable for surfing. In addition to the Founder, we also cover how to do a Squat. The Foundation Training Squat is like no other.

This sequence with Reesie is designed to wake up your abs and pelvic floor/funnel muscles.

This 15-minute exercise will help you activate and strengthen your hips in preparation for surfing.

Top off your surf retreat ready series with two of our favorite Foundation Training Exercises: Woodpecker Rotation and Forward Fold. Woodpecker Rotation teaches you to move and generate power from the hips rather than from the spine, which is exactly what you need when you are making your turns....

In this grounding class, Gabrielle guides you through pre-surf back mobility exercises to help you check in with your body and strengthen your mind-body connection. Transition seamlessly into Pilates and Foundation Training-inspired movements designed to loosen your back, improve flexibility, and...

In part three of our Surf Strong Series: Back, Gabrielle guides you through lower body strengthening exercises designed to protect your back and improve mobility. She then transitions into back-opening stretches and core-focused movements to enhance strength, flexibility, and paddling endurance. ...

Join Reesie for this dynamic series, blending animalistic movements inspired by capoeira, yoga, and workout sequences. Challenge your body and mind, stretch, and tone your rocking bod. Pair your workout with this fun playlist: https://open.spotify.com/playlist/3VB5zVomCvrEB4lewbinAi?si=a4f5f86276...

Join Reesie for a full-body series that blends stretching and strengthening with an animalistic movement style. Find her playlist here! https://open.spotify.com/playlist/3VB5zVomCvrEB4lewbinAi?si=a4f5f86276b6482f

Building upon exercises you have learned so far, this week we dive into two new ones to help you deepen your abdominal activation: Internal Leg Trace and the 8 Point Plank.

In this week's session, you'll acquire the skill of pelvis anchoring, seamlessly integrating it with decompression breathing through two fresh exercises: Anchored Bridge and Anchored Back Extension. The pelvis anchoring, facilitated by muscular contractions from the pelvis downward, provides a st...

Today, we transition from the mat to an upright position to discover the art of pulling ourselves against gravity's forces with two exercises: Standing Decompression and Lunge Decompression.

Break a light sweat in this quick hip mobilization class to keep your hips strong for the surf. Gabrielle will guide you through movements to improve hip rotation for turning your surfboard! Bring your loop band.

Welcome to your first Foundation Training workout with certified Level 2 Foundation Training Instructor, Gabrielle Cahoon. In this video you will discover the power of decompression breathing with two exercises: Supine Decompression (lying on your back) and Prone Decompression (lying on your bell...

With three sets of high intensity Pilates exercises plus a bonus series, you will be ready to cool off in the water after this 25 minute workout. No equipment needed.