My name is Clayton Beatty and I specialize in functional fitness training programs for extreme sport athletes.

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2 x About Clayton Beatty & Total Surfing Fitness My name is Clayton Beatty and I specialize in functional fitness training programs for extreme sport athletes. I am a Certified Fitness Trainer with a BSc Human Movement Degree from the University of Western Australia. I am also an Exercise Scientist Member of the Australian Association for Exercise and Sports Science (MAAESS). Like yourself, I have a passion for surfing and I am using my expertise to help other surfers perform at their peak. Total Surfing Fitness is your complete functional training guide to help get your body in the best physical condition to hit the surf. Please me your feedback on how Total Surfing Fitness improves your surfing. See you in the surf Clayton Beatty BSc CPT 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. 2

3 Flexibility & Mobility for Surfers This manual contains both mobility and flexibility exercises for surfers. Both are important in helping you have a strong, mobile and flexible body for surfing. Some of the exercises are already in the Total Surfing Fitness workouts. If you think you need extra mobility / flexibility work, then you can do these exercises in addition to your normal workouts. However, if you are a beginner, we recommend you stick to the Total Surfing Fitness workouts and then revisit this manual in a few months time. Dynamic Mobility Exercises Mobility exercises are important to help prepare surfers for workouts or surfing sessions. Traditional static stretching performed before exercise will help increase your stationary flexibility level, but is not as effective as mobility exercises for preparing your body for movement. Static stretching is still important, but is more beneficial after an exercise session to help increase flexibility and promote muscle recovery. Dynamic mobility exercises are important for the following reasons: 1. They help prepare your muscles for exercise. 2. They help to increase range of motion around a joint (active flexibility). 3. They help to wake up or activate muscles that are not regularly used (quite often, muscles shut down because they are out of balance and are not getting stimulated). 4. They can help to correct muscle or posture imbalances. On the following pages are some common dynamic mobility exercises that can be used as part of an active warm-up either before workouts or before surfing sessions. Some of these exercises are already incorporated into the Total Surfing Fitness workouts. If you are doing the Total Surfing Fitness workouts, but think you need extra mobility work, then you can do these exercises as an extra workout once or twice a week. For extra benefits you can do some foam rolling (self massage) before or after the exercises. You can also benefit by doing the flexibility stretches in this manual after the mobility exercises. 3

4 Mobility Exercises Arm Swings 10 reps 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. Shoulder Circles 8 reps / direction Swing your arms in circles in a controlled manner for the required reps forward and backwards. Hip Circles 8 reps / direction With your feet shoulder width apart and hands on hips, rotate your hips in big circles, performing the required circles in each direction 4

5 Half Kneeling Ankle Mobility 10 reps / ankle Kneel on one knee facing a wall. Keep your heel on the ground and rock back and forth pushing your knee towards the wall. Pull Back Butt Kicks 8 reps / leg As you walk forward pull your back heel towards your butt until you feel a slight stretch in your quads. Repeat on each leg as you walk forwards. Extend up onto your toes each step. Walking High Knees with Pull to Chest 8 reps / leg Lift your knee up and pull towards your chest until you feel a slight stretch. Repeat on each leg as you walk forwards. Extend up onto your toes each step. Groin Lifts 8 reps / leg Lift one foot up, grab it and pull it up until you can feel a slight stretch and alternate with other foot. 5

6 Leg Swings (Front to Back) 15 reps / leg Swing one leg from front to back while keeping body upright. Leg Swings (Side-to-Side) 15 reps / leg Swing one leg from side to side in front of the body. Alternate with other leg. Split Squat with Rotation 8 reps / side Start in a lunge position with your left foot forward and your hands on the back of your head. Keeping your body in an upright position and core braced, lower your back knee towards the ground stopping just short of touching, then rotate your torso to the left. You should feel a stretch down the front of your right hip. Push back up to the start position and repeat for the required reps, then do the same with your right foot forward. Tip Make sure your front foot is far enough forward so that your front knee doesn t extend over the front of your foot. 6

7 Lying Stick-ups 8 reps This exercise helps warm up your back and shoulders, as well as promoting shoulder mobility. Lie face down on the floor with your arms out to the side with your elbows flexed and palms facing down. Squeeze your shoulder blades together and raise your arms of the floor you will keep this posture for the entire movement. Slowly extend your hands overhead (making sure you are keeping your shoulder blades squeezed and arms pulled back up off the floor), before slowly lowering again. Repeat for the required reps. T Push-ups 8 reps (4 / side) Start in a push-up position with your arms slightly wider than shoulder width apart. Perform a push-up and then when you reach the top position, rotate one arm up towards the sky. Return to the start position, then push-up again and rotate with the other arm. Make sure you keep your core braced throughout the exercise. Bird Dogs 8 reps / side Start on the ground on all fours. Keeping your core braced, simultaneously extend one arm and the opposite leg. Try to keep a straight back (don t extend your lower back). Hold the position for 1-2 seconds and then repeat on the opposite side. Perform the required number of repetitions. 7

8 Bodyweight Squats 8 reps Stand with your feet shoulder width apart or slightly greater and hands behind your head. Keep your back flat, bent from your knees and as you squat push your hips back and push your bodyweight through your heels as if you are sitting down onto a chair. Your knees should go over the top of your feet. Squat down till your thighs are parallel with the ground, then slowly return to the start position. Aeroplanes 8 reps / leg Stand on one leg with your arms straight out to the side. Keeping your back flat and core braced, bend forward from your hip until your torso is parallel to the ground. As you bend forward, simultaneously extend your other leg out behind you. Squeeze your glutes as you extend back up to a standing position. Perform the required number of repetitions on one leg then repeat on the other leg. Spiderman Climb 8 reps / side Start with your body in a push-up position. Bring one leg forward until your knee touches the outside of your elbow and toe touches the ground, then take it back to the start position. Repeat with the other leg. 8

9 Lateral Squats 8 reps / side Start with your feet as wide apart as comfortable and your hands behind your head or out to the front for balance. Lunge over to one side by bending your knee and pushing your hips back as though you were sitting onto a bench. Your bent knee should not extend over the front of your toe. Repeat with the opposite leg. Note: You will feel a stretch in your groin when doing this exercise. Mountain Climbers 10 reps / side Start in a push up position then bring one knee forward toward your chest. Take it back to the start and alternate legs. Fire Hydrant Circles 10 reps / side This exercise mimics a dog at a fire hydrant, hence the name. With your leg bent to 90 degrees, rotate your leg around your hip by bringing it up, rolling it forward, down and back. Repeat number of reps on that side before alternating. 9

10 Squat to Stand 10 reps 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. T-Spine Rotations 5 reps / side This is an excellent thoracic spine mobility exercise. Sit cross legged on the floor with your hands behind your head, then rotate to one side keeping your chest up. Next bend laterally to the side to open up your thoracic spine. Dynamic Blackburns 10 reps This exercise helps improve shoulder rotation mobility. Lie face down on the ground with your arms extended out in front and palms facing the ceiling. Keeping your arms straight, sweep them out and rotate your arms so your palms are facing down when your arms are out to the side. Keep your arms sweeping around until you end up with your hands behind your back like you are getting hand-cuffed (palms facing ceiling). Repeat this sweeping motion for the required reps. 10

11 Flexibility Having good flexibility is important for surfers from both a performance and injury prevention perspective. If you have poor flexibility, then you are more likely to get injured during a surfing session. When you wipe out on a wave, your body can get contorted into all sorts of positions, so being strong and flexible will help reduce the chance that you will over stretch any muscles, ligaments or tendons. Being more flexible will also help your surfing by allowing you to paddle stronger and perform maneuvers more easily. The more flexible you are, the less energy it takes to move your body throughout its range of motion. One of the simplest ways to increase your flexibility is by performing static stretches. There are also several other reasons to perform static stretches: 1. It can help to prepare the muscles for exercise 2. It is necessary to stretch after a workout / surf to take the tension out of the muscles. 3. It helps promote recovery by allowing for better blood circulation. 4. It can help to correct muscle or posture imbalances You should perform stretches on your tight muscle groups after workouts and after surfing or any other exercise. You can also perform stretches on their own to help relieve muscle tension and promote greater flexibility. We recommend you do static stretches daily, especially on your tight muscle groups. You can do static stretches before exercise / surfing, however we recommend you do dynamic mobility exercises as a warm-up, because research suggests that it gets your body ready for exercise better than traditional static stretches. On the following pages are some stretches you can do post workout, after surfing, and on a daily basis. Note: There are some extra stretches not included in the Total Surfing Fitness workouts. Hold stretches for seconds. Hold stretches only to the point of tension (you should not feel pain). Repeat stretches 2-3 times on especially tight muscle groups. 11

12 Down Dog On all fours, push your hips toward the ceiling and let the weight go through your heels. Keep your chin tucked in and try to keep your back straight. You should feel the stretch through your shoulders, back and legs. Hip Flexor Stretch with Overhead Reach Reach both hands overhead and push your hip forward. You should feel a stretch down the front of your hip. Half Kneeling Quad Stretch Have some padding under your knee. Pull your heel toward your buttocks. You should feel a stretch in your quad and front of your hip. Lying Glute Stretch Cross one leg under your body and extend the other out behind. Extend your arms out to the front. You should feel the stretch through your glutes on your front leg. 12

13 Calf Stretch Push through your heel until you feel a stretch down through your calf muscle. You can cross your resting leg over the other leg. Stability Ball Lat Stretch Kneel and reach one arm out over the ball. You should feel a stretch down the side of your torso. Stability Ball Chest Stretch Bent your elbow at 90 degrees and drop your shoulder. You should feel the stretch in your chest. Spiderman with Overhead Reach Put both hands on the ground and lunge one foot forward on the outside of your hand. Reach the other hand up overhead and look up. 13

14 Kneeling Triceps Stretch Reach one hand behind your head and use your other hand to pull your elbow behind your head. Kneeling Shoulder Stretch Extend one arm across your body and pull it into your chest with your other arm. Half Kneeling Groin & Lat Stretch Kneel on one leg and stretch the other leg out to the side. Reach your arm overhead. You should feel a stretch through your groin and down the side of your torso. Figure 4 Stretch Lie on your back and cross one foot over the opposite knee. Clasp your hand behind your knee and pull towards your chest until you feel a stretch through your glutes. 14

15 Towel Hamstring / ITB Stretch Lying on your back, wrap a towel around your foot and use one hand to pull your leg across your body and towards your chest. You should feel a stretch down the back and outside of your leg. Towel Hamstring Stretch Lying on your back, wrap a towel around your foot and use both hand to pull your leg towards your chest. You should feel a stretch down the back of your leg. Towel Groin / Hamstring Stretch Lying on your back, wrap a towel around your foot and use one hand to pull your leg out to the side of your body. You should feel a stretch through your groin and down the back of your leg. Upper Back Stretch Kneeling on all fours, arch your back toward the ceiling. 15

16 Back Stretch Grab hold of a pole and with your knees bent, lean back until you feel a stretch across your back. Chest Stretch Grab hold of a pole / door frame with one hand and turn your body away until you feel a stretch through the front of your shoulder and chest. Lateral Neck Stretch With one arm behind your back, gently pull your head to one side until you feel a stretch down the side of your neck. You can also do this stretch with your head tilted slightly forward as well to get a stretch more down the back side of your neck. Posterior Neck Stretch Lengthen your neck and then gently use both hands to tilt your head forward to get a stretch down the back of your neck. 16

17 Shoulder Rotation Stretch Hold a towel with one hand reaching over your back and the other up and under. Gently pull the top hand until you feel a stretch in the opposite shoulder and hold the stretch. Next pull the bottom hand down until you feel a stretch in the opposite shoulder and then hold that stretch. Hamstring / Lower Back Stretch With your feet wide apart, bent forward from your hips until you feel a stretch down the back of your legs. Next stretch your hands out in front of one foot and hold the stretch, then do the same on the other side. Kneeling Groin Stretch Kneel with your hips out as wide as you can, then rock back to feel a stretch through your hips and groin. Make sure you keep the natural arch in your lower back. 17

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