Now that Winter has officially arrived and many of us have put away our boats for the season, it’s time to work off that Thanksgiving weight and stay in watersports shape with a little off-season training. Luckily Stacia Bank, a Malibu Pro Wakesurfer and physical therapist, has some hands-on tips for how she keeps in prime wakesurf shape for spring.
As a busy mom of three, Stacia uses compound movements to squeeze a full workout into a quick session that works the whole body. She sets everything up in circuits, which incorporates cardio by moving her from one workout to the next without rest. Circuits include an explosive movement and strength component followed by a balance/core challenge.
· Three rounds of each circuit
· Each exercise for one minute
· One-minute rest between circuits
· Finish with an extra core workout followed by stretching
When doing explosive movements, it’s important to let your body warm up (especially in cold temperatures). Stacia always starts with a five-minute warm-up that typically consists of biking, jogging, or walking. Don’t skip this step because from here it’s straight into the circuit with full intensity. Remember that it is important to keep proper form with each of these exercises to prevent injuries.
Stacia always recommends a full-body stretch, but if that’s not in the cards then just do a hip flexor stretch. The hip flexors tighten while sitting so it’s very important to stretch them after spending time sitting in a boat.
Are you sweating yet? We are. If this wakesurf workout is getting you excited to order your new custom Malibu, use the Boat Builder or visit your local dealer.