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

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

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

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

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.

Strengthen your glutes and hip muscles with this 30-minute Hip Strengthening Class for Surfers. Designed to make your pop-up faster, your turns stronger, and help you surf longer. Grab a resistance band, light weights, and heavy weights, and get ready to hit the mat!

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

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

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

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.

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....

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.

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.

Engage every muscle in this full-body conditioning class, featuring three rounds for each series: abdominals, glutes, arms, and legs. Enhance your workout by grabbing a set of light hand weights. All you need for this session is a mat and a pair of 2-5lb weights.

Embark on a thirty-minute, full-body workout that can leave you burning from head to toe, with the optional use of disc sliders. Beginning with a comprehensive warm-up, advancing through three rounds of a sequence of exercises, and concluding with an additional core section, this workout might be...

This week's focus targets your posterior muscles. Through a combination of standing leg exercises and Pilates Matwork, your legs will feel the burn. Following the HIPS workout style, you'll go through each series of exercises three times through to really get those legs shaking.

HIPS (High Intensity Pilates for Surfers)
Integrate the Pilates and Foundation Training exercises acquired this week with Power Drills aimed at enhancing endurance. Following an extensive warm-up to ready your body for exertion, you'll perform a series of exercises three times, culminating in a c...

Burn baby burn. If you have been waiting for the most challenging workout of the series, this one's for you. We saved the best for last! Cardio, core, Foundation Training, and stretch in this 40 minute workout. Equipment needed: 2-5lb weights and disc sliders (or towels for your feet).

Rediscover play with Chris in this 12-minute dance inspired movement class.

Short on time, energy, or just starting your fitness journey? This workout targets your whole body, focusing on muscles crucial for surfing. Gaby leads you through a warm-up, workout, and cool-down to get you surf-ready on day 1 of your next trip!