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• 1

  Welcome & Course Overview

  • Why Your Body Has Been Holding You Back (Until Now)
  • Your 14-Day Transformation Blueprint
• 2

  Printable Materials & Checklists

  • Your Daily Game Plan (Print & Go)
  • Week 1: Your Daily Surf-Fit Roadmap
  • Week 2: Level Up Your Practice
• 3

  Mindset & Motivation Checklists

  • How to Stay Hooked When It Gets Hard
  • The #1 Reason People Quit (And How You Won't)
  • Track Your Wins: You'll Be Surprised
• 4

  Nutrition & Recovery Checklists

  • Eat Like a Surfer: Fuel for Lean Muscle
  • The Hydration Hack That Changes Everything
  • Why Rest Days Make You Stronger in the Water
• 5

  Day 1: Wake Up Your Surf Legs

  • What You'll Feel After This Session
  • The Foundation Every Surfer Needs
• 6

  Day 2: Build the Paddle Power You've Been Missing

  • Workout goals
  • 5-Min Warm-Up That Protects Your Shoulders
  • The Secret to Popping Up Faster
  • Finisher: You'll Feel This Tomorrow (In a Good Way)
• 7

  Day 3: Move Like Water — 14-Min Flow

  • Undo the Damage of Every Surf Session
  • The Flow State Starts Here
• 8

  Day 4: The Burn That Builds Better Surfers

  • Workout Goals
  • Lean Into the Burn: Warm Up
  • Core Power = Better Balance on the Board
  • Finisher: Your Glutes Will Thank You Later
• 9

  Day 5: Rest Day

  • Recovery (This Is Where Magic Happens)
  • BONUS: The 10-Min Reset That Surfers Swear By
• 10

  Day 6: The Stability That Separates Good Surfers from Great Ones

  • What You're Training Your Body to Do Today
  • Own the Board: Balance Drills That Actually Work
  • The Core Work That Makes Every Wave Easier
  • Finisher: Seal the Gains - You've Earned This
• 11

  Day 7: Your Body Will Feel Like a Different Person

  • Quiet the Noise, Unlock Your Movement
  • Feel Calm & Grounded (9 min session)
• 12

  Day 8: Stronger Than Last Week - Here's Proof

  • Push Further Without Breaking Down
  • The Glute Work That Powers Every Pop-Up
• 13

  Day 9: Your Paddle Is Getting Unstoppable

  • New Lesson Stand Tall, Surf Better - Posture That Performs
  • The Back Strength That Keeps You in the Water Longer
  • Finisher: Move Like an Animal, Surf Like a Pro
• 14

  Day 10: Your Body Is Starting to Feel Different - Good Different

  • When Strength Meets Flow - This Is It
  • 8 Minutes That Add Inches to Your Range of Motion
• 15

  Day 11: Full Body - This Is What Surf Strength Feels Like

  • Strength, Control & Coordination
  • Train Your Body to React Before Your Brain Does
• 16

  Day 12: Recharge - Your Best Sessions Come After This

  • Why Doing Less Today Makes You Better Tomorrow
  • BONUS: 4 Minutes to Reset Everything
• 17

  Day 13: One More Push - Your Core Is Ready for This

  • The Session That Sculpts and Strengthens at the Same Time
  • Lock In Everything You've Built Over 13 Days
• 18

  Day 14: You Made It - Now Feel What's Changed

  • Let Your Body Absorb 14 Days of Hard Work
  • 8 Minutes to Close the Reset - and Begin Something New