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...

Gabrielle guides us through knee activation exercises, starting with a foam roller warm-up and progressing to Foundation Training-inspired movements to strengthen and activate the knee. Try these exercises before your next surf session!

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.

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. ...

This 25 minute slow flow yoga class is the perfect class to just get your body moving! Expect a balanced mix of seated and standing flows with Head SWA Yoga Instructor Reesie Richards.

In the first video of our Surf Strong Series: Shoulders, Gabrielle guides surfers through essential shoulder activation exercises that focus on the fascial system and breathwork. By demonstrating the connection between the ribs, shoulders, and spine, Gabrielle emphasizes how your thoracic spine a...

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...

Unwind and prepare for restful sleep with Reesie’s gentle yoga flow. Designed to calm your mind and relax your body, this sequence helps ease tension and promote a peaceful night’s rest. Ideal for ending your day on a soothing note.

Looking for music to pair with this relaxing flow? Look no furt...

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.

In the third video of our Surf Strong Series: Shoulders, Gabrielle guides you through targeted shoulder strengthening exercises designed to protect and fortify your shoulder muscles. Drawing inspiration from Pilates and Foundation Training, this hybrid class is tailored to help you prevent should...

This back to the basics yoga flow is inspired by Alli's postpartum journey. Expect to reconnect to your body and breath through slow, targeted movements that will help get you realigned post-baby. You'll explore the muscles in the pelvic floor through gentle strengthening and learn how to lengthe...

Strength through range of motion means less injuries and more mobility! This 25 minute strength and conditioning workout made for surfers is all about the core- rotation, strength, mobility, and flexibility. Amiga Leka will guide you through a dynamic warm up and then a full workout with four, 3-...

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.

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!

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...

Tight hips and lower back? This is your new go-to class to practice before surfing! Lizzy will guide you through a mellow flow that opens the hips and warms up the back.

Equipment: Yoga mat, block or large water bottle

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.

This 30-minute legs up the wall sequence is the perfect way to wind down after a surf session or right before bed. All you need is a mat and an empty space on a wall! Lizzy will take you into long-hold poses that guide you into deep relaxation and rest.

Gaby leads you through a HIIT sequence crafted to build strength and leave you energized with an exercise high.

Hola, Abdominals! This week's Pilates Matwork class zeroes in on the core. By incorporating 2-5lb weights to elevate your abdominal strength and endurance, we've infused a twist into traditional Pilates exercises, ensuring you'll experience that satisfying burn. Equipment needed: mat and a set of...

Amy Khoo is an amazing human who has been living in jungle for 30 years. She is 52 years old and stays fit by eating healthy, spending a ton of time in the ocean, and offering yoga-inspired workouts at her Shooting Star studio. Here she leads us through a 30 min flow that will get you sweating fo...

Join the amazing Amy Khoo, a jungle-dweller and ocean enthusiast, for a 30-minute flow focused on core strength, lower body activation, and shoulder opening. Perfect for a powerful, sweat-inducing workout!