Training program before a kite trip

Minimalist Kitesurf Prep Routine (15–20 Minutes)

1. Mobility (5 minutes)

• Shoulder circles – Video
  10 forward / 10 backward, relaxed arms
• Hip openers – Video
  Seated or lying, hip rotations, 10–15 reps per side
• Standing side bends – Video
  5 reps per side, slow and controlled

2. Gentle Activation (8 minutes)

• Dynamic plank – Video
  Hold 10–15 sec, repeat 3 times
• Slow squats – Video
  10 reps, controlled, do not force depth
• Single leg balance – Video
  30 sec per leg, eyes closed for more challenge

3. Stretch & Relaxation (5–7 minutes)

• Back and shoulder stretch – Video
  Gentle pendulum swing or seated/crossed arms
• Seated hamstring stretch – Video
  Sit, stretch forward gently, hold 30 seconds

4. Elbow Tendonitis Prevention (with Elastic Band)

• Elastic band wrist extensions – Video
  Extend wrist up against resistance, 10–15 reps
• Elastic band pronation/supination – Video
  Hold elastic, rotate forearm in/out, 10–15 reps each
• Elastic band reverse curls – Video
  Band under feet, palms down, curl up, 8–12 reps