Surf Fitness Workout of the Week – Jumping Frog Squat

Written by on 25th January 2016
Published in Fitness
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Its that time again folks. So the programme is set, what we are now doing is advancing the exercises within it so that your body doesn’t plateau. If you do the same routine for too long your body gets used to it so your results start decreasing. So far we have done variations of both the plank and lunges. This week we are stepping up the Frog Squats.

It’s the same exercise, however as you come up out of the squat I want you to explode up and leap forwards. Now we will see why exactly it is called the ‘Jumping Frog Squat‘.

– Start with feet shoulder width apart

– Squat down until you get to full depth

– When at depth come up and explode upwards and leap forwards

– When you land, Land with feet shoulder width like the original stance and repeat

Do 15 reps, 5 sets. It should look something like this:


This is great for lower body strength and power. Fantastic for driving off the bottom when lining up your top turn!

Here’s the workout:

                                       Repetitions         Sets          Rest
Balance                           30sec                  1              0min

Frog Squats                   30sec                  3-5          1-2min

Kick Outs                        30sec                  3-5          1-2min

Plank                                30sec                  3-5          1-2min

Bear Crawls                   20ft                     3-5          1-2min

Balance                            30sec                  1              0min

Lunges                             12                         3-5          1-2min

Twist Planks                  15                           1            1-2min

Pop Ups                           10-15                   3-5         1-2min

Sprints                             20 meters          10         15seconds

Balance                            30sec                  1             0min

Jumping Frog Squat   15                          5             1-2min

Remember to check out the Ocean Core Fitness Facebook page for more information.

Fancy a weeks trip in the sun and coaching from UK Pro surfers? As well as learning to get fit for surfing? Trips available now for Spain and Morocco. Get in touch via Facebook.

See you next week!

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