Surf Trip Ready Series

Surf Trip Ready Series

Embark on a 6-week Pilates-inspired journey crafted to prepare you for an upcoming surf retreat. This series incorporates Pilates matwork to enhance core strength, Foundation Training for stability, and HIPS (High Intensity Pilates for Surfers) for increased power. By following this program, you'll develop endurance and the body confidence required to enjoy hours of surfing during your retreat.We recommend following the program in the specified order:

Day 1: Foundation Training plus 30-60 minutes of Swimming, Surfing, Running, or whatever endurance activity that brings you joy.
Day 2: Pilates
Day 3: Foundation Training video plus 30-60 minutes of endurance activity.
Day 4: Rest
Day 5: HIPS
Day 6: Foundation Training plus 30-60 minutes of endurance activity
Day 7: Rest

Already a member? The Surf Trip Ready Series is included in your membership, find it here: https://swacollective.vhx.tv/surf-trip-ready-series

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Surf Trip Ready Series
  • Welcome To Our Surf Trip Ready Series

  • Surf Trip Ready Foundation Training Week 1

    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...

  • Surf Trip Ready Pilates Week 1

    This week you will experience an essential level Pilates matwork class with STOTT PILATES Instructor Trainer, Gabrielle Cahoon that will introduce you to core strength and stability. These base level exercises set the foundation for all Pilates exercises going forward. Equipment needed: mat and a...

  • Surf Trip Ready Week 1 HIPS

    HIPS (High Intensity Pilates for Surfers)
    Integrate the Pilates and Foundation Training exercises acquired this week with Power Drills aimed at enhancing endurance. Following an extensive warm-up to ready your body for exertion, you'll perform a series of exercises three times, culminating in a c...

  • Surf Trip Ready Foundation Training Week 2

    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...

  • Surf Trip Ready Pilates Week 2

    In this week's Pilates session, you'll revisit select exercises from week 1, progressively intensifying each to enhance strength and endurance. We've infused classic Pilates moves with variations that seamlessly integrate Foundation Training, providing an extra boost. All you need is yourself and...

  • Surf Trip Ready HIPS Week 2

    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.

  • Surf Trip Ready Foundation Training Week 3

    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.

  • Surf Trip Ready Pilates Week 3

    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...

  • Surf Trip Ready HIPS Week 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.

  • Surf Trip Ready Foundation Training Week 4

    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.

  • Surf Trip Ready Pilates Week 4

    This week, we revisit many of the exercises you've previously learned, focusing on building strength and endurance on the mat. Integrating disc sliders into today's session will contribute to hip flexibility crucial for your pop-up and enhance the endurance necessary for an enjoyable day in the w...

  • Surf Trip Ready HIPS Week 4

    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...

  • Surf Trip Ready Foundation Training Week 5

    This week we learn the classic Foundation Training exercise called the Founder. This is one you should practice over and over again to get your posterior chain strong and stable for surfing. In addition to the Founder, we also cover how to do a Squat. The Foundation Training Squat is like no other.

  • Surf Trip Ready Pilates Week 5

    Building on what you have learned so far, this workout incorporates classic Pilates exercises for your core with Foundation Training mixed in. No equipment needed.

  • Surf Trip Ready HIPS Week 5

    With three sets of high intensity Pilates exercises plus a bonus series, you will be ready to cool off in the water after this thirty minute workout. No equipment needed.

  • Surf Trip Ready Foundation Training Week 6

    Top off your surf retreat ready series with two of our favorite Foundation Training Exercises: Woodpecker Rotation and Forward Fold. Woodpecker Rotation teaches you to move and generate power from the hips rather than from the spine, which is exactly what you need when you are making your turns....

  • Surf Trip Ready Pilates 6

    The final Pilates mat inspired class of the series will leave you with all the good feels. With the use of hand weights and disc sliders, you are guaranteed to feel this workout for a few days. Equipment needed: 2-5lb weights and disc sliders (or towels for your feet).

  • Surf Trip Ready HIPS Week 6

    Burn baby burn. If you have been waiting for the most challenging workout of the series, this one's for you. We saved the best for last! Cardio, core, Foundation Training, and stretch in this 40 minute workout. Equipment needed: 2-5lb weights and disc sliders (or towels for your feet).