DISCLAIMER: The following guidelines should be observed while using this product: Always consult your physician before participating in any physical activity. Instructions herein do not, in any way, substitute expert medical opinion. Read all instructions carefully before use. This product can be extremely dangerous if used incorrectly. Neither manufacturer nor distributor assumes any liability for accidents or damage that may occur with the use of this product, including but not limited to failure of a structure, resistance bands, or anchor attachments. Thoroughly inspect the bands, clips, attachment webbing, and anchors prior to every use. Do not use if damaged and replace immediately. It is up to the owner and user of the equipment to ensure that all users of the product are aware of all safety instructions and supervised at all times.
HOW TO USE RESISTANCE BANDS?
1. Never Pull Towards Your Face.
2. Always Inspect the Bands for Wear and tear or Damage.
3. Anchor safely and appropriately.
4. Again, Never Pull Towards Your Face!
HERE ARE SOME EXERCISES TO
GET YOU STARTED
IF YOU WANT A FULL FOLLOW ALONG PADDLING ENDURANCE PROGRAM, CHECK OUT THE ENDLESS PADDLING ENDURANCE PROGRAM.
Scapula 1 Arm T-Pull
This exercise is great in higher rep ranges, from 15-30 reps. You’re targeting posterior shoulder muscles and also scapular muscles, such as the posterior deltoid, rotator cuff, and rhomboids.
Pulses Circular
T Position
Surfers need endurance, especially through the posterior rotator cuff muscles and posterior deltoids. This drill is great at creating co-contractions around the shoulder and sustained work-efforts to the muscles required in the recovery stroke when paddling.
External Rotation Flies
You’ve probably seen the general banded external rotations targeting the posterior rotator cuff. This exercise bumps up the demand and makes it more sport specific. This is a great drill, done with absolute control, in the 12-15 rep range.
MORE VIDEOS FOR YOU TO WATCH!
Triceps Extension on Ball External Rotation
The tricep muscles are one of your primary paddling muscles. Train them efficiently! Higher rep ranges, in the 20-30 rep ranges can be exceptionally beneficial. The position on the ball helps to target the upper back muscles in coordination with the triceps, which simulates paddling postures. The external rotation position of the arm elicits a stronger contraction out of the posterior rotator cuff muscles, which are often weak and a contributor to shoulder issues.
Lat Pull – Alternating Arm – High Speed Hip Hinge Position
Simulate paddling with a focus on the arms and torso control. This hip hinge position takes some of the load off the low back, which allows for more focused efforts on endurance training through the arms and latissimus dorsi muscle. This exercise can be done for 1-2minutes at time, for several sets.
Arm Circles – Backwards
A great warmup and also mobility exercise for the shoulder. Tight chest muscles, such as the pectoralis major or pectoralis minor can contribute to limited shoulder flexibility and overall tightness. This movement helps to open up those potentially tight tissues, while also creating contractions of muscles all around the shoulder girdle. Perform these under strict control and with a slower speed.
Alternating Lat Pull – On Ball
If there is ONE exercise you choose, do this! This exercise closely replicates the muscular demands of paddling, with an integration of the paddling movement as well as torso control and maintenance of paddling postures. Perform this drill for one to several minutes at a time, building robust endurance.
Arm Circles – 1 Arm Backwards
A variation of arm circles which allows for more spinal and rib cage movement. This is a great drill to open up the chest and shoulder muscles, while simultaneously improving shoulder control and mobility. Perform slow and controlled repetititions.
Lat Pull – 2 Arm Speed Repetition on Ball
Surfing requires variations of effort and speed. Not everything is slow paced for long periods of time. Catching waves for example requires bursts of speed and power. This exercise helps to develop speed of contraction while tapping into speed endurance. This is a great drill to work in rep ranges from 8-15, focusing on speed of movement for the pull, and a controlled reset of the starting position.
Are you ready to take your surfing to the next level? It all starts with mastering the art of paddling.
ENDLESS PADDLING ENDURANCE
Turn Your Arms Into Weapons Of Mass H2o Destruction
“Say Goodbye To Weak-ass Noodle Arms And Say
Hello To Shoulders that Never Give Up“
BECOME A PADDLE-MONSTER
Shoulder Health Mobility Circuits, combined with Paddling Muscles Endurance Routines, and Postural Improvement Exercises, will eliminate your failed paddle-outs and have you frothing on marathon surf sessions.
Not only will these programs place an emphasis on the health of your shoulders, but also progress into advanced power and strength endurance routines for robust and durable shoulders.
HERE’S WHAT YOU WILL GET
3 Phases of training to progress from Baseline Shoulder workouts developing shoulder health and improved paddle posture, to Endless Paddling workouts challenging your endurance, paddle power, and core strength.
PHASE 1
BASELINE SHOULDERS
Progress your paddling, build endurance, and improve your posture starting with Phase 1 workouts designed to restore, rebuild, and boost shoulder health and wake up paddling and posture muscles.
PHASE 2
WEEKEND WARRIORS
Phase 2 ramps up the challenge, delivers endurance workouts, continues to build shoulder health, and is the solution for Weekend Warriors to maintain paddling capacity between surfs.
PHASE 3
ENDLESS PADDLE OUTS
Take your paddle fitness to the ultimate level. Phase 3 taps into power, speed endurance, and dynamic postural core exercises so you can tackle any paddle out and surf those marathon sessions.
Professionally developed exercise circuits so you can have the energy for those heavy days of paddling.
Not only is this type of training going to have you feeling stronger and more powerful than ever before, but you’re also going to be quickly on your way to being fully prepared to take on solid swell, paddle as much as you need, and be confident in the lineup.