SURFS UP

WARM UP PHASE (IN HERO)

Arm circle > child pose 5x
Forearm plank rocks fore/back 30secs
Drop knee 1 legged paddles 10x
:|| Other side
:|| Second round full plank 1leg paddle
Plank white water 30secs

EFFORT PHASE (standing face front)

Right side step back lunges 10x
Parallel feet calf raises 10x
Squat white water 30secs
Left side step back lunges 10x
Turnout toes calf raises 10x
Squat white water 30secs
Parallel in squat lift right heel15secs
:||Other heel 15sec
Scissor lunges 30secs

Side facing tabletop burpee 30secs
Table top leg lift right side 10x
Bent knee foot press 10x
Tabletop burpees 30secs
Lateral leg sweeps toes in 10x
Knee to elbow 10x
Tabletop burpees 30secs

High>low boat facing side 10x
Flutter kicks 30secs
Leg circles 1 direction 15secs
:|| Other direction 15secs
Flutter kicks 30secs

Squat jumps 10x
¼ Turn squat jumps to face other side
Squat jumps 10x
¼ Turn squat jumps to face other side
Jumping jacks 10x
¼ Turn squat jumps to face other side
Changements 10x

On back in water side facing
Aqua crunches 10x
Oblique reaches 30secs
Aqua crunches 10x
Oblique reaches 30secs

COOL DOWN PHASE (on back face forward)
Bridge >figure 4 > deep glute stretch
Waterfall
:|| Other side
Knees to chest
Savasana