Expert Techniques to Improve Your Surf Specific Flexibility.

Follow Along Stretch Routines, Surf Mobility Programs, Flow Routines, And Joint Specific Durability Protocols.

This IS how surfers should stretch.

Introducing the Surfing Archetypes

These are the Fundamental positions required by fluid and progressive surfing. Think of a perfect Bottom Turn, envision a compressed Barrel Crouch, consider the perfect Paddling Posture of a grom. These are essential postures and positions, “Archetypes”, that good surfing requires from your body.

It’s ALL found within this program.

Spine mobility, improved posture, a healthy shoulder, strong mobile hips, and durable knees….

GETTING STARTED

INTRO & WELCOME
2:28
Must Watch
How To Use Program
12:35
Surfing Archetypes
How To Use Program
4:23
Pain, Pinching, Surgery
Ask Your Doc
5:27
Your Flexibility Rating Test
8:19

FUNDAMENTAL STRETCHES

Theory & How To Use
8:10
Core Cylinder & Pelvis Position
5:00
STRETCHES

TISSUE RELEASE

What You Need to Know
Rules
7:15
Equipment Used
2:43
Joint Replacements, Pain, & Surgeries
2:56
Pin & Stretching and Depth
8:15
Isometric Ramping Protocol
7:23
Pain
Above & Below
4:13
MOVEMENTS
2:30

CARs

What Why How
5:57
Most Important Rule
5:33
MOVEMENTS & FOLLOW ALONG
23:40

PAILS RAILS

What Are PAILS RAILS
5:12
MOVEMENTS

BAND MOBILIZATION

Band Mobilizations
What How Why
2:55
BAND MOBILIZATION TECHNIQUES

LEAN

Lean Archetype Toe Touch
Intro
2:06
LEAN FOLLOW ALONG 1
25:42
LEAN FOLLOW ALONG 2
32:20
BOTTOM TURN LIKE TOM CURREN
LEVEL 1
BOTTOM TURN LIKE TOM CURREN
LEVEL 2
BOTTOM TURN LIKE TOM CURREN
LEVEL 3
SOUL ARCH BOTTOM TURNS
LEVEL 1
SOUL ARCH BOTTOM TURNS
LEVEL 2
SOUL ARCH BOTTOM TURNS
LEVEL 3
QUICK POSTERIOR CHAIN RELEASE
LEVEL 1
QUICK POSTERIOR CHAIN RELEASE
LEVEL 2
QUICK POSTERIOR CHAIN RELEASE
LEVEL 3
MOVEMENTS

COMPRESSION

Compression Archetype Surf Stance
Intro
5:02
COMPRESSION FOLLOW ALONG 1
27:59
COMPRESSION FOLLOW ALONG 2
32:14
COMPRESSION FOLLOW ALONG 3
43:11
HIP MOTION LOTION
LEVEL 1
HIP MOTION LOTION
LEVEL 2
HIP MOTION LOTION
LEVEL 3
TINY BARREL CROUCH
LEVEL 1
TINY BARREL CROUCH
LEVEL 2
TINY BARREL CROUCH
LEVEL 3
QUICK ROUTINE
LEVEL 1
QUICK ROUTINE
LEVEL 2
QUICK ROUTINE
LEVEL 3
MOVEMENTS

TWIST

Twist Archetype
Intro
8:18
Twist & Turn Follow Along 1
29:59
Twist & Turn Follow Along 2
36:09
Twist & Turn Follow Along 3
33:32
ROTATION RESTORATION
LEVEL 1
ROTATION RESTORATION
LEVEL 2
ROTATION RESTORATION
LEVEL 3
TWISTING IS TURNING
LEVEL 1
TWISTING IS TURNING
LEVEL 2
TWISTING IS TURNING
LEVEL 3
SHORT & SWEET ROTATION
LEVEL 1
SHORT & SWEET ROTATION
LEVEL 2
SHORT & SWEET ROTATION
LEVEL 3
MOVEMENTS

PADDLE

Paddling Archetype
Intro
6:43
Paddling - Spine & Shoulders Follow Along 1
29:17
Paddling - Spine & Shoulders Follow Along 2
36:56
Paddling - Spine & Shoulders Follow Along 3
39:02
GET IT ALL MOVING
LEVEL 1
GET IT ALL MOVING
LEVEL 2
GET IT ALL MOVING
LEVEL 3
PADDLE LIKE A GROMMET
LEVEL 1
PADDLE LIKE A GROMMET
LEVEL 2
PADDLE LIKE A GROMMET
LEVEL 3
QUICK PADDLE FROTH
LEVEL 1
QUICK PADDLE FROTH
LEVEL 2
QUICK PADDLE FROTH
LEVEL 3
MOVEMENTS

POPUP

Pop Up Squat Archetype
Intro
1:45
POP UP FOLLOW ALONG 1
37:40
POP UP FOLLOW ALONG 2
42:23
POP UP FOLLOW ALONG 3
32:31
FLUID & FLAWLESS
LEVEL 1
FLUID & FLAWLESS
LEVEL 2
FLUID & FLAWLESS
LEVEL 3
SLIDE & GLIDE
LEVEL 1
SLIDE & GLIDE
LEVEL 2
SLIDE & GLIDE
LEVEL 3
QUICK ROUTINE
LEVEL 1
QUICK ROUTINE
LEVEL 2
QUICK ROUTINE
LEVEL 3
MOVEMENTS

PRE-SURF ROUTINES

No Frills Quick Fundamentals
In The Sand
That Looks Like A Huge Paddle Out
Get Out There Already!

CHILL STRETCH ROUTINES

CHILL STRETCH BREATHE LOWER BODY
CHILL STRETCH BREATHE UPPER BODY
CHILL STRETCH POST SURF ROUTINE
CHILL STRETCH POST SURF ROUTINE QUICK
CHILL STRETCH THAT WAS A LOT OF PADDLING
CHILL STRETCH HIP LOVE
NECK STRATEGIES
20:48

DYNAMIC FLOWS

DYNAMIC FLOW PHASE 1
DYNAMIC FLOW PHASE 2
DYNAMIC FLOW PHASE 3

WEEK 1

INTRO
8 WEEK PLAN
4:40
CARs FOLLOW ALONG
23:40
TISSUE RELEASE
LEAN FOLLOW ALONG 1
25:42
Fundamental Stretches
COMPRESSION FOLLOW ALONG 1
27:59

WEEK 2

CARs FOLLOW ALONG
23:40
Twist & Turn Follow Along 1
29:59
Tissue Release
POP UP FOLLOW ALONG 1
37:40
CHILL STRETCH POST SURF ROUTINE

WEEK 3

Paddling - Spine & Shoulders Follow Along 1
29:17
Fundamental Stretches
CARs FOLLOW ALONG
23:40
LEAN FOLLOW ALONG 2
32:20
DYNAMIC FLOW PHASE 1

WEEK 4

POP UP FOLLOW ALONG 2
42:23
In The Sand
NECK STRATEGIES
20:48
Paddling - Spine & Shoulders Follow Along 2
36:56
Tissue Release

WEEK 5

CARs FOLLOW ALONG
23:40
Hips
COMPRESSION FOLLOW ALONG 2
32:14
DYNAMIC FLOW PHASE 2
CHILL STRETCH THAT WAS A LOT OF PADDLING

WEEK 6

Paddling - Spine & Shoulders Follow Along 2
36:56
CARs FOLLOW ALONG
23:40
Ankles
Twist & Turn Follow Along 2
36:09
That Looks Like A Huge Paddle Out

WEEK 7

Shoulder
POP UP FOLLOW ALONG 3
32:31
CARs FOLLOW ALONG
23:40
DYNAMIC FLOW PHASE 3
CHILL STRETCH BREATHE UPPER BODY

WEEK 8

Twist & Turn Follow Along 3
33:32
Get Out There Already!
CARs FOLLOW ALONG
23:40
Knee
WIM HOF PROTOCOL
FOLLOW ALONG
10:10

FOUNDATION TRAINING

Foundation Training Fundamentals
29:00
Foundation Training Follow Along
22:00

WIM HOF BETTER

WIM HOF INTRO
WHAT WHY HOW
20:13
WIM HOF PROTOCOL
FOLLOW ALONG
10:10

GET THE PROGRAM

!WATCH THIS!

I want you to see this Full Surf-Stretching Routine from the program.

This is just one of MANY Routines found within the full program, all specifically designed to help you move into the positions and postures required for higher level surfing.

Compression is your ability to crouch into a barrel, lift the legs up for a floater, or slide your legs underneath you for a flawless pop up. This stretch routine is focused on your ability to be a spring, compress easily, and surf fluidly.

You’ll immediately see why Stretches for Surfers is the Ultimate Stretching & Flexibility program created specifically for surfers.

WHAT’S IN THE PROGRAM?

No Matter Your Starting Point, This Program Teaches You How To Improve & Restore Dynamic Flexibility… A Full Program Covering Every Joint, Every Muscle, Key Movement Areas, Full Body Movement Sequences, and Tissue Release to Help Eliminate Pain and Stiffness.

Fundamental Surf Stretches

These are the key stretches you need to know that target specific joints or muscle groups that are commonly tight and restrict fluid movement.

After more than a decade as a trainer and surf coach, these are the key movements I have to teach surfers all the time. Discover how to isolate a tight hip, regain motion in your spine, and stretch a restricted shoulder. You’ll be using these stretches for the rest of your life.

Research-Based Tissue Release

With research based instruction, and a bit of anatomy insight, you can make leaps in bounds in your movement, joint health, and recovery on those surf trips.

A tennis ball or a foam roller can do a lot of good, but only with these scientifically proven methods and protocols. One of the most important things you can take on a surf trip is a tennis ball, and you’ll learn exactly how to use it to release muscle, improve range of motion, and aid recovery.

Postural Improvement

What this really comes down to is hip and spine love. Too much time at a desk has quite possibly wrecked your posture and destroyed your flexibility.

Inside the Paddling Archetype program you’ll learn key stretches and techniques to restore spine alignment, improve hip mobility, and discover how to eliminate tensions from too much time at a desk.

Hip Flexibility

Do you have tin-man hips, or hip joints that could dance the salsa? The hip joint is a center point of movement in surfing, and if your hips are locked up, your surfing will be stuck in the dreaded poo-man stance.

In many of the stretch routines and follow along programs you’ll learn the most critical and beneficial stretches to restore hip mobility and help to promote joint health and durability. Better moving hips allow for better surfing.

Improved Flexibility & Strength

As a surfer your goal is a well-moving body, but the critical aspect is if you can control your movement. This program creates “mobility”, which is far more important than “flexibility”.

Flexibility is passive, it’s uncontrolled, it’s weak. If someone pushes your shin to your face you have a lot of “passive” hamstring flexibility. But, if you can pull your own shin to your face using muscles, then you have “mobility”, controlled and strong ranges of motion. As a surfer, strength in movement is critical to durability. This program utilises techniques to create strength and improved range of motion, which is mobility, and this is far more important.

HERE's WHAT YOU WILL NEED

You don’t need an expensive gym membership, nor are you required to commit hours of precious time every week to see rapid yet long-lasting results. All you need in order to take your pop up from abysmal to awesome is the following:

Up to 30 minutes for each session

Time for 2 to 4 sessions per week

A positive attitude and a willingness to learn

Exercise ball

Foam roller

Full circle resistance band

Peanut Massage Ball

Want To See A List of Equipment Recommendations?
Click Here 👉 EQUIPMENT LISTS

Get 3 FREE BONUS PROGRAMS When You Start Today

Foundation Training

Do you have a spine? How about a set of hips? Do you surf?
Then you should know about Foundation Training (FT), and use Foundation Training.

Countless surfers have used aspects of FT to help eliminate back pain, strengthen their core, and improve overall performance.

A healthy spine is a happy life, and FT is a key component in maintaining a healthy, pain free, and durable spine.

Learn the fundamentals with this program and apply it to your life. Your back, and posture, will thank you.

PRE-SURF WARMUP ROUTINES

A few toe touches and an arm swing or two. Is that your warmup? Pretty lame….
Your body, and your surfing deserve better. In fact, if you’re older than 30, you NEED better.

Most surfers don’t warm up because they’re either embarrassed, or they have no clue what to do.

Being embarrassed, well, it’s time for you to grow up and not care what other ego-driven vain surfers think about your warmup. In fact, with these warmups you’ll learn in this program, they’ll be watching in an attempt to steal some moves.

If you don’t have a clue what you should do before a surf, that’s about to change.

You want to get to your feet on the first wave and feel quick, flexible, and dynamic. The set of warm up routines you get, targeting chill quick in the sand warmups, to heavy paddle out warmups, will have you feeling confident and capable.

With a few key movements, and specific attention to certain areas of the body, you’ll hop into the ocean feeling like a grom again.

Dynamic Flow Routines

Fluid Strength, that’s what you truly want as a surfer. Supple power, and the ability to flow like water. Groovy!

You may have heard of the Surf Athlete Program, and if not, it’s only the most impressive surf training program ever! One of the most popular aspects of that program are the Dynamic Flow Routines. Think of these as moving yoga, with a focus on strength where it matters… the hips and core.

I want you to have these, and I want you to use them. These Dynamic Flow Routines alone have the power to revitalise your surfing and your body, and you’re getting these on top of the entire Stretches for Surfers program! If

I’ve spent too much time at a desk during the day, I make sure I use a Dynamic Flow Routine and immediately feel better, mobile, and alive!

GET ACCESS TO

The Most Comprehensive Surfing Flexibility Program Ever Created

You’re good to go.

As soon as you see Stretches for Surfers 2.0 you’ll realise how tremendous of a resource this truly is, and how you won’t need any other “stretch” programs. You can, and will, refer back to this program for years to come. As long as you’re surfing you will be using this program, I guarantee it.

This will change how you “stretch” and how you move your body. Ultimately it will help you with your surfing.

Whether you’re a Yogi, or you haven’t stretched since gym class in the 70’s, this program will target the movements and motions that surfing requires from your body.’

MEET THE GUY WHO’S TRYING TO
HELP YOUR SURFING…

Cris Mills

Performance Coach, Massage Therapist, CHEK Practitioner

My name is Cris Mills, I operate Surfstrengthcoach.com, and work with people that want to improve their health, movement, and performance, and it’s usually so they can surf better. On a daily basis I help people and surfers train from rehab to performance. I know what a surfer needs to do to keep themselves in the ocean, and have been spreading that information through my various work online.

Improving your surfing requires improving the foundations of movement and athleticism. Flexibility is a key part of that process. I wanted to give surfers an easy resource to improve their flexibility, help to eliminate pain, and simply move and feel better.

Surfing in pain sucks as well, and I’ve done it, and I’m sure most of you have as well. Surfers, athletes, people, we all need to work on body maintenance, and help keep ourselves out of pain. This program will help teach you how to do this.

I aim to change the way physical preparedness is dealt with for surfing, and combine everything I have learned, and continue to learn, to help improve surfers body so they can stay involved with the ocean.

Frequently Asked Questions

What Equipment do I need?

First off, you need your body. Grab that….
The rest of this program uses minimal equipment, but there are a few pieces that will allow you to get the most out of the program.
An inflatable exercise ball. Buy one. Cheap ones are 10$ or less. The best quality (AOK duraball or mediball) are around 100$. For some spine work, hip stretches, and a few other drills a ball is a nice thing to have.
A “superband”. If you have stiff hips I’d highly recommend you grab one of these higher density bands. If you google “superband resistance band” you’ll get many hits, with companies like Rogue, Spri, or Perform Better manufacturing these. You want a full circle band, no openings or handles. They’ll come in varying widths and resistance levels. You’ll want a 1.5inch or 4cm width, or even a bit bigger, up to 2.5inch or 6cm. Resistance levels will vary with companies, but as long as you get a band around those widths you’ll be good to go.
A foam roller. There is 1 movement that uses a meter long foam roller, but if you don’t have one, don’t sweat it, it’s not absolutely necessary. You can use a foam roller for tissue release, but I often use a peanut (see below).
Personally, I rarely use a foam roller and mostly use a “peanut”, which is two taped tennis balls. Simply tape them together, or put them in a sock and knot the end. Boom, you have a tennis ball peanut.
At times we’ll also use a single tennis ball, or for those that have done quite a lot of tissue work before, you may want to use a lacrosse ball, or ball that is more dense than tennis ball. A golf ball can do wonders for the bottom of the foot.

Can beginners do the program?

Absolutely, there are alternative and progressive movements for each level.

How is the program delivered to me?

This is a digital program intended to be downloaded to your mobile device so you always have it with you during your workouts. Once you join the Surf Athlete Training Program, you will receive access to the entire program. Download everything and it’s yours forever.

Why Is Equipment Required?

There are basic equipment requirements for this training program, but with these basic tools you'll be able to train effectively for years to come. To train efficiently in the movement patterns that carry over to surfing, applied resistance is required.

Refund Policy

Here’s The Deal.

This program is amazing, and I know you’ll think it’s amazing, but just to make sure you’re confident in your purchase, I’m offering a 15 Day Guarantee.

If you use the program, and really USE it, and aren’t happy with the absolutely incredible and impactful content, then get in touch and we’ll arrange a refund.

How to Download the Program?

Programs within the Surf Athlete can be downloaded so you can access them offline.

Program content is downloaded to within the app. Separate files are not downloaded to your phone or laptop. Files are saved within the app itself, so they can be accessed offline.

This function works for the web app on your desktop / laptop, and also the phone app.

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Surf Training Foundations Surf Training Programs

Smart Training. Better Surfing.

Stretches For Surfers 2.0

Improve Your Surfing And Longevity Through Better Flexibility And Fluid Movement.

Remove limitations from your body, and Take the brakes off your surfing

Good Surfing is Good Technique. Can YOU Move the way good surfing requires?

Expert Techniques to Improve Your Surf Specific Flexibility.

Follow Along Stretch Routines, Surf Mobility Programs, Flow Routines, And Joint Specific Durability Protocols.

This IS how surfers should stretch.

Introducing the Surfing Archetypes

LEAN

The Bottom Turn

COMPRESS

The Perfect Barrel Crouch

TWIST

Fluid & Powerful Turns

PADDLE

A Durable Spine & Mobile Shoulders

POP UP

Effortless Pop Ups

It’s ALL found within this program.

Spine mobility, improved posture, a healthy shoulder, strong mobile hips, and durable knees….

!WATCH THIS!

I want you to see this Full Surf-Stretching Routine from the program.

WHAT’S IN THE PROGRAM?

No Matter Your Starting Point, This Program Teaches You How To Improve & Restore Dynamic Flexibility… A Full Program Covering Every Joint, Every Muscle, Key Movement Areas, Full Body Movement Sequences, and Tissue Release to Help Eliminate Pain and Stiffness.

Fundamental Surf Stretches

Research-Based Tissue Release

Postural Improvement

Hip Flexibility

Improved Flexibility & Strength

This is the Stuff that Every Surfer Should Work On!

Key Stretches, Muscle Release, & Dynamic Movement

The Entire Program US$29.99PER MONTH

HERE's WHAT YOU WILL NEED

Exercise ball

Foam roller

Full circle resistance band

Peanut Massage Ball

Want To See A List of Equipment Recommendations? Click Here 👉 EQUIPMENT LISTS

Get 3 FREE BONUS PROGRAMS When You Start Today

Foundation Training

PRE-SURF WARMUP ROUTINES

Dynamic Flow Routines

GET ACCESS TO

The Most Comprehensive Surfing Flexibility Program Ever Created

These are the tools that guide your workouts, track your progress, and remove the guesswork from your workouts. Have confidence knowing you are doing the best possible workout..

100% Money back Guarantee

Here’s the deal:

EVERYTHING IS ACCESSED ONLINENOTHING IS SHIPPED TO YOU.

MEET THE GUY WHO’S TRYING TOHELP YOUR SURFING…

Cris Mills

Frequently Asked Questions

OnlyUS$29.99PER MONTH

Access Your TrainingWherever You Are 24/7

Get off the grid! Download the videos and access all the content while Offline!

GET ACCESS TO ALL PROGRAMS

JOIN THE SURF ATHLETE ACADEMY

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