Wakeboard fitness

Wakeboarding is a demanding sport on the body, especially the shoulders, back and core muscles. So whether you wakeboard behind a boat or at a cable park, doing some strength training will help you improve your riding and reduce the risk of injury.

Any wakeboard fitness program should work on your shoulder joints, but you should also be strengthening the upper back muscles to give you more control of the rope. You also need to be working on your core muscles to help with all the twisting and turning. Most of the time spent on a wakeboard, your head and shoulders will be facing one way and the hips facing another, so it's important that your muscles can handle this repetetive strain.

Follow this program 3 times a week and you will not only increase your strength but improve your riding and get a flatter stomach!

Want to learn more about wakeboarding - go visit our friends at wakeHQ.com

Warm Up (3)

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Dynamic chest stretch - 30 seconds

Primary target:

Chest (Pectorals)

Equipment required:

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Dynamic back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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Jogging - 4 minutes

Primary target:

Legs (Hamstrings)

Equipment required:

Exercise (8)

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Decline press up on fitball - 3 sets of 12-15 reps

Primary target:

Chest (Pectorals)

Equipment required:

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Horizontal pull up - 3 sets of 12-15 reps

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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Squat thrust - 60 seconds

Primary target:

Legs (Hamstrings)

Equipment required:

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Reverse flyes with dumbells on fitball - 3 sets of 12-15 reps

Primary target:

Shoulders (Deltoids)

Equipment required:

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Jacknife with fitball - 2 sets of 18-20 reps

Primary target:

Stomach (Abdominals)

Equipment required:

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Fitball plank - 60 seconds

Primary target:

Stomach (Abdominals)

Equipment required:

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Diagonal crunch - 3 sets of 15-18 reps

Primary target:

Stomach (Abdominals)

Equipment required:

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Wood chop with resistance band - 3 sets of 15-18 reps

Primary target:

Stomach (Obliques)

Equipment required:

Cool Down (6)

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Chest stretch with fitball - 30 seconds each side

Primary target:

Chest (Pectorals)

Equipment required:

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Tricep stretch - 30 seconds each side

Primary target:

Arms (Triceps)

Equipment required:

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Upper Back Stretch - 30 seconds

Primary target:

Back (Rhomboids)

Equipment required:

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Seated hamstring stretch - 30 seconds

Primary target:

Legs (Hamstrings)

Equipment required:

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Standing quad stretch - 30 seconds each side

Primary target:

Legs (Quadriceps)

Equipment required:

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Shoulder stretch - 30 seconds

Primary target:

Shoulders (Deltoids)

Equipment required:

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