A super-set is when you perform two exercises back to back with no rest in between in order to target the same or opposite group of muscles. However more than just targeting large major muscle groups of the legs, such as the quadriceps and hamstrings, this “SUPer-set” will challenge your balance and core stability as well.
Turning sideways, stepping your feet out wide, and turning the feet out on a board is not as easy as it looks, so give it a try and try to stay dry!
SUP Sumo Squat
To begin: Position yourself sideways like a sumo wrestler by taking a big giant step back with your right foot, using your paddle for balance on the board as you do so. Keep your feet 3-4 feet apart and turn the feet out slightly (think Sumo and grunt).
Maintain a tight core throughout, zipping up your low abs, and “draw stringing” in at the waist. (This is key for balance). Keeping the torso upright and holding your paddle out in front of you, squat through your heels and reach the paddle down. Then stand up straight, reaching the paddle up overhead.
Repeat this move 10-15 times. It might be called the Sumo squat but definitely won’t end up looking like a sumo if you commit to SUPer-sets.
As soon as you are done with the first exercise, set your paddle down to begin the next in true SUPer-set fashion.
SUPer Strength & Stretch
To begin: Keeping your feet wide in the same position as before, place your hands on the board directly under your shoulders, making little tripods with your fingers. Keep a soft bend in the knees, draw the navel in, and maintain a flat back throughout (if you have trouble with a flat back, bend your knees more to start).
Next, drop your hips down as low as you can, feeling the strength in the thighs, and keeping the back flat. Then straighten the legs as best you can feeling the stretch down the back of the legs. Repeat this movement 8-10 times.
Now go through one-two more rounds of both exercises for gorgeous gams that are SUPer strong, and ready to hold you up for those lengthy endurance paddles or long surf sessions.