The Best Surf Workouts and Warm up for Every Age and Ability.
Fueled By: OG Gorilla Bars
We were lucky enough to have Jason Kenworthy take us through the movements he recommends to stay in the water and bullet proof your joints. Also for a bonus: two quick moves you can do on the beach to warm up before you paddle out.
Jason has extensive experience in the industry founding the ATG Zero Surf Program, designed to improve performance in the water, joint longevity, flexibility, and accessibility hence the name "Zero" for zero equipment needed. These movements are low stress on the body and can be done daily.
Movement 1: Tib Raise
Stand with your back against a wall, heels on the floor, and lift your toes up toward your shins, then lower them slowly and repeat for reps. Tib raises primarily target the tibialis anterior (front of the lower leg), helping improve ankle strength, shin durability, and knee stability.
Movement 2: Deep Push-up
Elevate your hands, allowing a deeper push-up and greater range of motion. This increases activation of the chest, shoulders, triceps, and core while reducing strain on the wrists.
Movement 3: L-sit
Targets the core, hip flexors, shoulders, and triceps while building serious straight-arm strength and stability.
Movement 4: ATG Split Squat
Deep split squat where the back knee travels far forward and the hips sink below knee level. It targets the quads, glutes, adductors, and calves while improving knee strength, ankle mobility, and overall lower-body resilience.
Movement 5: Bent Knee Calve Raise
The bent-knee calf raise is performed by bending your knees and raising your heels off the ground, often while leaning toward a wall for balance. It targets the soleus muscle, improving ankle strength, endurance, and knee support.
