Surfers looking to improve paddle power, increase endurance for long sessions, and correct postural imbalances caused by repetitive paddling.
Estimated Daily Calories
2800 kcal
Protein Target
"Focus on 'scapular packing' during your paddle stroke; keep your shoulder blades retracted and depressed to prevent the rounded-shoulder slouch that leads to fatigue and rotator cuff strain."
Aim for 2-3 sessions per week focusing on high-repetition, low-weight endurance movements to mimic the sustained nature of paddling.
Slouching is often caused by tight pectorals and weak mid-back muscles. Strengthening your rhomboids and lower traps will help you maintain an upright, efficient paddling posture.
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