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Improve Balance & Reaction Time: Indo Board Training Gear & Suzie on the New “Gigante” 24″ Disc

Maui Wave Action!

Waves are a force of nature like no other. Susan does a superb job to illustrate this and more. A great read!

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Surf Stronger Order This!

Uneven Push Ups Advanced Exercise for Surfing and all Sports

Uneven Push Ups

This is a very advanced exercise that targets the triceps, shoulders and chest!

“Don’t let your body burn out before the next set! “pushing up” to your feet requires chest and tricep strength. “

Difficulty Level: Advanced Strength

Muscle Group(s): Triceps, shoulder and chest. Great for core stability

Equipment: BOSU, or inflated disc

Progression: Raise one leg off the floor, have friend sit on back, or place feet on another BOSU

Preparation: Place one hand on the BOSU, one hand in push up position on floor.
Legs extended on floor, feet together.

Movement:
 
 

PushUPBosu1

From the start position, lower chest to ground, keep head down and in a nuetral position, and push up back to start position.PushUp2

Push up with the strength of your entire shoulder girdle back to a straight-arm position.
 
Repeat movement sequence for recommended repetitions, switch.

 
NOTE: wider hand postion = more chest action, a narrower position = more tricep involvment   
You’ll really feel this, so take it slow at first.  Good luck! Tom Callan, surfer and SUP enthusiast makes it look easy!
 
 

 Any questions, feel free to contact me: Suzie Cooney, CPT

 http://www.suzietrainsmaui.com

Suzie Trains Maui 

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INDO Board Demo Day Zancudo Lodge Costa Rica with Suzie Cooney of Suzie Trains Maui

INDO Board Demo Day at the Zancudo Lodge Costa Rica with Suzie Cooney of Suzie Trains Maui

January 5, 2011 – Reporting from the most beautiful SUP and surf and fishing spot in Southern Costa Rica, The Zancudo Lodge! Owner, Gregg Mufson is hanging ten on the INDO Boardas he and the crew prepare for the surf rolling in this week. I’m here introducing the team on how The INDO Board is great workout for everyone.

We have all the gear from INDO Board, including the new Gigante disc to challenge beginners to the hard core SUP’rs and surfer alike. Gregg, Yvonne, Sloan, Elle, and Di all participated in an afternoon of learning, laughs and some thigh-burning fun. I can tell their addicted and promised them, after this workout we’ll all be ready for any water action tomorrow!

We started the morning on a mellow, slower surface. Next we graduate to the beach to hard pack sand for some faster action and more fun. In such a short time, everyone got their groove on and was hang’n on the nose. I challenged them to an upper body challenge which Gregg, Di and Yvonne immediately worked up a small sweat with the plank and one leg lifted behind them, alternating at 5 – 10 second intervals. Below, Gregg is performing the advanced plank with one or both feet behind him, on a Gigante disc.

The Gigante disc is the newest platform training tool for INDO Board, that inflates up to 12 inches that achieves the 4-way action intended for those who want to enhance their SUP or surf performance. We placed both discs under Gregg’s surf board and what a ride. Inflate it more and hang on!

It’s my favorite piece of equipment in my studio at home. I also use it for clients just recovering from major hip or knee surgery as a rehab element. Today we’ve kept the inflation to 6 inches as my willing participants start their training.

Then off to what I call the core bug. This move is in the prone position requiring glutes and the upper scapular region of the shoulder blades to work in unison as we seek the most stable position. I recommend keeping the head in a neutral position. I also suggest to keep breathing smoothly and hold the position for 15 – 30 seconds. Rest, then repeat 5 times.

In addition to this great core exercise, by placing the INDO Board board directly on top the Gigante, together we performed leg burning same side lunges, for a count of 5-10 each leg.

Gigante sitting came last where Yvonne, Di and Elle gracefully sat on top of the Gigante as feet and hands stayed off the ground lending to an extreme, deep core constant, contraction! Well done girls.

You can tell we’re having too much fun. I can’t wait for this spring when I host my STAND UP For Women’s Health and Fitness in April, here at the lovely Zancudo Lodge! All the gear is here and so is the fun. For more information go to: http:www.suzietrainsmaui.com/events.   

This lodge is like staying at the Four Seasons. From warm waves to a cozy robe in your room, excellent food and gracioius staff, to healthy, to amazing food prepared fresh everyday.

Thank you Chip and Hunter at INDO Board, for sending these boards and discs over. Gregg and the others are on their way to be SUP stars.

Pure Vida and Aloha!

Suzie Cooney, CPT of Suzie Trains Maui

photos by Marvin Ortiz

Surf Indo Board Disc Advanced Push Ups on Maui’s N. Shore with Suzie Cooney of Suzie Trains Maui

Hi, I recently posted the intermediate version of this, but wanted to take you outside to show you the advanced version! These push ups will promote better surfing endurance and shoulder, chest and tricep strength for quick action. Often times, if you are out of surf  shape, your arms burn out fast.  It’s a real bummer when the surf is pump’n and your not! Even if you don’t surf, give these a try and you really be challenged. These are probably my most favorite exercises. Have fun! Suzie

 Advanced1Advanced2Intermediate1 Intermediate2

 

Difficulty Level: Advanced

Muscle Group(s): Triceps, shoulder and chest, core. Challenges the upper body and core while increasing strength and endurance, and mimics board movement on the water.

Equipment: Indo Board, Inflatable disk, BOSU

 Progression: Raise one leg off the ground, or place feet on a BOSU dome or another inflated disc.

Preparation: Assume the push up position. If you are a beginner, you can bend your knees. Make sure the disc is centered underneath the Indo Board. NOTE: If the disc is over inflated it will be much harder, than if it’s softer. Also, by bringing your hands closer together, you will target the triceps and chest more. Wider positon, more shoulder girdle involvement.

Extend legs behind you, either on ground, another disc or as pictured, the BOSU.

Movement: From the start position, lower your chest to the Indo Board and then press up into the push up. Make sure your neck is neutral and bum lowered. Push up with the strength of your entire shoulder girdle back to a straight-arm position. You may also hold and make this a core plank exercise. Hold in this position 15-30 seconds.

If you have any questions or comments, I’d love to hear from you!   Baithing suit, Posh Pua.

Aloha, Suzie

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Surf Longer and Stronger with Surf INDO Board Disc Push Ups

Surf Indo Board Disc Push Ups
Don’t let your Arms Burn Out Before you Do!
Equipment

Equipment

This is a semi-advanced exercise that targets the triceps, shoulders and chest and is what I have my surfers try. Even great for non-surfers!

 
 
 
 
 
 

 

Difficulty Level: Intermediate to Advanced

Muscle Group(s): Triceps, shoulder and chest. Great for core stability and mimics what your surfboard might feel like underneath you! I love this one.

Equipment: Inflated balance disc and the INDO Board

Progression: Raise one leg off the floor, or place feet on a BOSU dome or another inflated disc.

Preparation: Assume the push up position. If you are a beginner, you can bend your knees. Make sure the disc is centered underneath the INDO Board.

Start

Start

NOTE: If the disc is over inflated it will be much harder, than if it’s softer. Legs extended on floor.

Movement: From the start position, lower your chest to the INDO and then press up into the push up.

Finish

Finish

Push up with the strength of your entire shoulder girdle back to a straight-arm position.

Repeat movement sequence for recommended repetitions.

Rip it up!  Suzie Cooney, CPT

Get your INDO board here.

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