Distributor of Ideas

Dynamic Stability is a term in kinesiology. It’s also a term in aerodynamics describing how an airplane will correct itself in flight when it encounters factors like turbulence. However, for this circuit, we will use the term dynamic stability as a hybrid of the two definitions.

The simplest way to describe dynamic stability: this is the stability you need when you transition from one dynamic movement, like a turn or air, into a bottom turn, and then transition into another dynamic movement once again. Although air turbulence might not be a major issue in this situation (although wind can play a big role for airs), we as surfers perform on the fluid, ever-changing surface of the ocean. This kind of canvas, if you will, requires both strength and balance to keep your movements, and your body, in control.

This circuit is designed to help improve your dynamic stability. However, it also requires some dynamic stability to begin with. It is incredibly important that you use caution when attempting this routine. Proper form will get you the results you want. Using too much weight, or moving too quickly, can instead result in injury.

Below are a few additional tips to help you make the most of this circuit.



Core Renegade Rows 10 Reps (Quicker Tempo)


-Make sure the core is engaged and the hips are even with shoulders. Row the elbow to side, while keeping hip movement to a minimum.

-This move helps increase paddle power by targeting core stability.


Top Turn Plyo 6 Reps  

Dynamic Stability

-For this move, it’s really important to start and land in the center of the Bosu (or as close as possible) for ankle safety.

-You should be driving the medicine ball (weight) over the shoulder then toward the hip as you jump.

-Make sure that as you push out of the leg on the Bosu, and you exert little pressure on from the leg on the box. Think of this movement as similar to pushing through the tail of your board as you’re coming off the top.

-This move helps develop power in your top turn and through the transverse plane.

-For an easier adaptation, try removing the Bosu, doing the move without holding weight, or by using a smaller box or platform. Any or all of these adaptions should make the movement a little simpler.


Indo Board Hip Swings 10 reps (Low weight, Increased Tempo)

Indo Hip

-Try to maintain a small bend in the knees, a big hinge in the hips, and a flat back.

-Drive hips forward “swinging the kettlebell” in front of your body. Keep the arms relaxed as the movement should be coming out of the hips.

-This move helps develop posterior chain power, balance, proprioception, and control.


Single Leg Rotational Wall Ball 6 Reps Each Side

wall ball

-Try to keep your body centered and balanced with kinetic chain in-line.

-Take small, 1 to 2 second pauses between each rep.

-This move helps develop core power, body balance, and control.


You should run through this circuit 2 to 3 times. Remember, you can always add more weight and speed as you get better at the movements. Take it slow, and use proper form.


For more information about Extreme Athletics check out their website and Facebook Page


Only the best. We promise.


Join our community of contributors.