A practical workshop exploring the essential on-land training drills, that will effectively support your surfing:

• Paddle faster, for longer with less fatigue.

• Take-off effortless and smooth.

• Turn with more fluidity, control and rotation.

• Reduce pain and stiffness from your body

I am sharing from almost 2 decades of experience working with clients, local surfers as well as visiting (landlocked) surfers age 35+. For this age group, and having started later in life with surfing (like myself), some on-land training is almost a non-negotiable in order to stay pain-free and progress in surfing 🫣

We will focus on improving your mobility in exactly those areas that commonly hold us back. And the FRC® techniques allow you to gain flexibility in combination with deep strength.

You will learn how to:

• Build strength & mobility with short, effective workouts (no gym needed)

• Master the post-surf recovery

• Do a super short and smart Pre-Surf Warm up
  

Who is this for?
1) Landlocked Surfers who want to get the most out of their surf trips. You want to have the mobility, strength and endurance to paddle with good form, for a couple of hours a day, several days in a row. And you want to perform many take-offs, with clean technique from day one of your trip.

2) You live by the ocean, can surf every day, but you´ve started late in life, in your thirties, fourties or later. Unlike surfers who started as kids or teenagers, your body has not grown into the particularly demanding movement patterns of surfing - if you want to actually progress, you need to build the physique that empowers you to do that.

3) You are a surfer with age 45+. If you wish to continue surfing without running into pain or injury, or you simply don´t want your take-off to deteriorate (going to longboards or SUP for that reason would suck), then you will have to work on your mobility and on your strength. We are getting stiffer with age and loose muscle from 35 onwards. This process can be slowed down and even reversed by building a habit of targeted workout routines that will keep you supple and strong.

This workshop is for you. No general gym workouts, no yoga for surfers - but specific exercise sequences that I designed after having worked with surfers for many years and being a passionate surfer in my 50ies now who is keen to progress and paddle out for years to come. 

You will be guided step by step through all exercises - we take it slow and focus on:

• Precise alignment for shoulders & neck, lower back and knees. 

• Fine-tuning body awareness and control.

• Proper breathing for best cardio- and recovery results.

With every workout we aim to level up our surfing, general health & fitness but also empower you to improve your posture and your skills to regulate your nervous system in daily life.

NEXT DATE: Saturday June 06, 13:00 - 15:00 Dawn Collective Shala / Arrifana Portugal
FEE: sliding scale €20 / €25 / €30
INCLUDED: Free Mobility sequence video.
TO BOOK A SPOT: Send a whatsapp by clicking the button below.

In this hands-on, practical workshop, we will introduce FRC® mobility drills and explore the science behind Functional Range Conditioning. You’ll experience how effective these techniques feel in your body — with a focus on hips, shoulders, and spine — and understand how and why they work.

Do you surf or lift weights and want a science-based method to improve mobility and reduce pain?
Do you teach or practice yoga and want to learn how to build stability and deep strength in your practice?

Then this workshop is for you.

You will learn how to:

• Gain flexibility that is safe and usable (=mobility)

• Build deep strength to support your joints and move better.

• Develop new brain-body connections for improved awareness and control.

• Improve your posture in daily life and during exercise or yoga.

• Use your breath and nervous system for better results.

The techniques – CARs, PAILs & RAILs – will support your Surfing, Resistance Training, Yoga, Running, Martial arts, Tennis, Golf or any other sports or movement practice.

You will be guided step by step through all exercises. The slow and precise approach helps refine your body awareness. Combined with simple, practical tools for daily life, this can help improve posture and reduce tension and pain in:

• Shoulders & Neck (especially from computer work)

• Lower back (from prolonged sitting or lifting)

CARs (Controlled Articular Rotations) are used to warm up, assess, and expand your active range of motion at the level of the joint capsule.

PAILs & RAILs (Progressive and Regressive Angular Isometric Loading). are a highly effective form of “dynamic stretching” rooted in sports rehabilitation. They not only increase flexibility but also improve neurological control over your new range of motion—allowing you to move actively and safely, which is the foundation of true mobility and injury prevention.

NEXT DATE: Saturday Jun 13, 13:00 - 15:00 Dawn Collective Shala / Arrifana Portugal
FEE: sliding scale €20 / €25 / €30
INCLUDED: Free Mobility sequence video.
TO BOOK A SPOT: Send a whatsapp by clicking the button below.

A workshop exploring integrated core strength - from breath to brace. For surfers, yogis, athletes - and anyone interested in long-term health and resilience. 

We will explore:

• Exercises for strong abs, back, glutes and hips.

• Neutral Spine

• Bracing vs. Bandha

• Functional Breathing incl. nervous system regulation.

Do you experience back pain or discomfort during or after daily activities, surfing, gardening, lifting weights or practicing yoga? Then this workshop is for you!

You will learn how to:

• Improve your posture

• Relieve back pain

• Move and lift with more stability and strength

• Surf longer with less fatigue

To move well into old age, we need strength, flexibility, and a clear understanding of what proper posture means—and how it feels in the body. During the workshop we will practice a number of exercises to improve our strength in abdominals, glutes, back and hips - and we explore FRC® mobility drills to improve the connection between brain and body, leading to better postural awareness.

Functional breathing is the foundation for bracing and stabilizing your body effectively. It helps protect your lower back and makes movement feel lighter and more efficient. By learning how to breathe properly, you will be able to:

• Build greater strength during workout

• Maximize your cardio gains (Oxygen Advantage)

• Enhance your mobility and stretching routines

• Regulate your nervous system effectively

This workshop is about genuine, structural longevity and sustainable posture. It’s not a shortcut to a six-pack—but that might come as a side effect 😉

NEXT DATE: Saturday June 27, 13:00 - 15:00, Dawn Collective Shala / Arrifana Portugal

FEE: Sliding scale €20/ €25 / €30
INCLUDED: free 6-part video course with core exercises.
TO BOOK A SPOT: Send a whatsapp by clicking the button below.