Getting Paddlefit with Susanne Lier – Lower Body Warm Up

Hi, this is Susanne Lier, founder of Paddlefit and TotalSUP's ambassador in Switzerland ! This week I am showing you a great SUP warm-up routine for your legs, calves and thighs. Do not forget to warm up as it is important to avoid muscle aches, injuries and cramps. Try to take some time to do these 2 exercises before you go on the water. I hope you enjoy it. 

1. Squat – Paddle on shoulder

Basic Position
“Squat position”
Knee slightly bent, feet shoulder wide distance
Paddle behind your shoulderblades
Your back is flat and your hips backwards

Description
Bend your knees and keep the paddle behind your shoulders.
Push back your hips when going down.
Come back in basic position.
Repeat the exercise.

Repeat:
Min 8 x

Breathing:
Exhale while going up.
Inhale while going down.
Control your breathing to get a good cardio rhythm.

Attention:
Try to keep a flat back during the exercise.
Don't overbend the knees in going too deep. 
 

2. Feet warm up with Paddle lift”
Exercise 2. is in connection with and follows 1. !

Basic Position:
Keep your arms loose and hold your paddle in front of you.
Your knees are slightly bent.
Your feet are parallel approximately 1 foot apart from each other.

Description:
Lift up the paddle with straight arms overhead.
Stand on your toes at the same time.
Come back on your feet and repeat the movement.
Start slowly and hold the position on the toes to train your balance & focus.
Great warm up and workout for your calves and legs.

Repeat:
Min 8 x

Breathing:
Normal rhythm

Attention:
Tilt your hips slightly forward.
Keep a straight back.
Lift your paddle over your head only and not far behind.