ON-RAMP TRAININGMOVEMENT EFFICIENCYPROGRAM A

DisclaimerThe information in this program (videos and manuals) is offered for educational purposes only; the reader should be cautioned that there is an inherent risk assumed by the participant with any form of physical activity. With that in mind, those participating in movement programs should check with their physician prior to initiating such activities. Anyone participating in these activities should understand that such training initiatives may be dangerous if performed incorrectly, and may not be appropriate for everyone. Cris Mills and Surf Strength Coach assumes no liability for injury. This is purely an educational manual to guide those already proficient with the demands of such programming You are a grown up, assume responsibility for your body, your movement, and use rationality. Seek qualified help if necessary.

Copyright 2015 © by Ocean Sports Performance. All Rights Reserved. No portion of this manual may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording or any information storage and retrieval system by anyone but the purchaser for their own personal use. This manual may not be reproduced in any form without the express written permission of Cris Mills, except in the case of a reviewer who wishes to quote brief passages for the sake of a review written for inclusions in a magazine, newspaper, or journal – and these cases require written approval from Cris Mills prior to publication.

CIRCUIT A - GOBLET SQUAT, SUSPENSION ROW, SEATED CHEST STRETCH

GOBLET SQUAT

CIRCUIT A SETS REPS TEMPO REST PERIOD

GOBLET SQUAT 2—>3 8 221 0

SUSPENSION ROW 2—>3 8—>12 (goal is 12 clean reps)

212 0

SEATED CHEST STRETCH

2—>3 3 3 Breaths 60seconds

O C E A N S P O R T SPERFORMANCE

SUSPENSION ROWS - HORIZONTAL

*if you don’t have a suspension trainer or olympic rings (buy some), in the meantime substitute some type of pulling exercise. Bent Rows, Cable Pulls, 1 Arm Dumbbell Rows, etc. More info on proper pulling technique and shoulder position: https://www.youtube.com/watch?v=EUX8Wc-RLrk

SEATED CHEST STRETCH- REGRESS TO BASIC CHEST STRETCH IF NECESSARY

CIRCUIT B - LATERAL LUNGE, JACK-KNIFE, ALTERNATING SUPERMAN or COBRA (arm reach progression)

LATERAL LUNGE

CIRCUIT B SETS REPS TEMPO REST PERIOD

LATERAL LUNGEBodyweight first, add weight when capable.

2—>3 8 / leg (alternating sides with each rep)

221 0

JACK KNIFE 2—>3 8–>12 *12 perfect reps is

goal

212 0

ALTERNATING SUPERMAN

2—>3 5 / side 10sec holds 60sec

-OR- COBRA 2—>3 5 20sec holds 60sec

JACK-KNIFE

ALTERNATING SUPERMAN

COBRA COBRA REACH PROGRESSION

CIRCUIT C - UPPER BODY RUSSIAN TWIST, WALL SLIDES, JUMP ROPE INTERVAL (optional, but recommended)

*Jumprope Interval- if no jumprope, you can substitute some other cardio output exercise (versaclimber, row machine etc.). 1 interval consists of 45-90sec of steady moderate pace, and 20-45sec of high intensity pace, repeated for assigned number of intervals.

UPPER BODY RUSSIAN TWIST

CIRCUIT C SETS REPS TEMPO REST PERIOD

RUSSIAN TWIST 2—>3 8—>12 / side Control 0

WALL SLIDE 2—>3 6 Hold Top Position for 1 Breath, Repeat

0

JUMPROPE*optional

2—>3 2—> 4 Intervals Moderate Pace and Intensity

90sec*If not jump roping,

only rest 45sec

WALL SLIDES*if you feel pain in shoulder, stop movement, and get your joint assessed by a professional. You may need to work on thoracic mobility, and tissue release (stretching, tennis ball release, foam rolling , massage), to help improve shoulder range of motion first

JUMP ROPE INTERVAL (optional)

2-4 intervals- 1 interval consists of 45-90sec of steady moderate pace, and 20-45sec of high intensity pace, repeated for assigned number of intervals.

CIRCUIT D - SINGLE LEG BALANCE (progress to eyes closed), SERRATUS PUSH PLUS’ (use applicable progression of movement)

CIRCUIT D SETS REPS TEMPO REST PERIOD

SINGLE LEG BALANCE -progress to eyes closed

2 1/LEG 1Minute 0

SERRATUS PUSH PLUS -appropriate level of exercise.

2 15 (perfect control) Control 30sec

SINGLE LEG BALANCE

SERRATUS PUSH PLUS’

PUSH PLUS PROGRESSION

ADVANCED PUSH PLUS PROGRESSION

BAND UPPER BODY STRETCHING - FREESTYLE - FIND TENSION - BREATHE

Upper Body Stretching - Spend 2 minutes per arm. You can also include any tennis ball, foam rolling, or upper body stretching. Use this as a cool down period, and to specifically work on the mobility of your upper body.

FULL WORKOUT PROGRAM:

CIRCUIT A SETS REPS TEMPO REST PERIOD

GOBLET SQUAT 2—>3 8 221 0

SUSPENSION ROW 2—>3 8—>12 (goal is 12 clean reps)

212 0

SEATED CHEST STRETCH

2—>3 3 3 Breaths 60seconds

CIRCUIT B SETS REPS TEMPO REST PERIOD

LATERAL LUNGE 2—>3 8 / leg (alternating sides with each rep)

221 0

JACK KNIFE 2—>3 8–>12 *12 perfect reps is

goal

212 0

ALTERNATING SUPERMAN

2—>3 5 / side 10sec holds 60sec

-OR- COBRA 2—>3 5 20sec holds 60sec

CIRCUIT C SETS REPS TEMPO REST PERIOD

RUSSIAN TWIST 2—>3 8—>12 / side Control 0

WALL SLIDE 2—>3 6 Hold Top Position for 1 Breath, Repeat

0

JUMPROPE*optional

2—>3 2—>3 Intervals Moderate Pace and Intensity

90sec*If not jump roping,

only rest 45sec

CIRCUIT D SETS REPS TEMPO REST PERIOD

SINGLE LEG BALANCE -progress to eyes closed

2 1/LEG 1Minute 0

SERRATUS PUSH PLUS -appropriate level of exercise.

2 15 (perfect control) Control 30sec