Prime + Restore:
The Pre & Post Surf Routine Bundle
The simplest, fastest, most surf-specific way to feel loose, strong, and ready before every session — and recover without stiffness afterward.
- ✔ PRIME: Bianca’s Pre-Surf Routine
- ✔ RESTORE: Bianca’s Post-Surf Routine
- ✔ REALTIME: 25-minute Follow-Along Routine
- ✔ Gentle Surf-Specific Mobility and Breath Tools
- ✔ Movement Options Adapted to Your Body & Conditions
- ✔ Nervous System Down-Regulation Protocols
- ✔ Feel loose, activated, and ready before you paddle out.
- ✔ Pop up smoother with hips, spine, and shoulders that move freely.
- ✔ Paddle out calm, focused, and energized — not rushed or stiff.
- ✔ Finish sessions without carrying tightness into tomorrow.
- ✔ Recover faster so you can surf again without feeling wrecked.
- ✔ Let your body reset instead of accumulating stiffness.
“Before, I didn’t have a pre-surf or post-surf routine. Everything felt scattered. Now I carry my band with me every time I surf. I use breathing work. I use the warm-up techniques even during the week. It made me calmer in the water. I just want to surf for a long time.And this gives me a structure to do that.”
— Fes Nukfi, Washington State Longboarder
Prime + Restore: The Pre & Post Surf Routine Bundle
The simplest, fastest, most surf-specific way to feel loose, strong, and ready before every session — and recover without stiffness afterward.
- ✔ PRIME: Bianca’s Pre-Surf Routine
- ✔ RESTORE: Bianca’s Post-Surf Routine
- ✔ REALTIME: 25-minute Follow-Along Routine
- ✔ Gentle Surf-Specific Mobility and Breath Tools
- ✔ Movement Options Adapted to Your Body & Conditions
- ✔ Nervous System Down-Regulation Protocols
- ✔ Feel loose, activated, and ready before you paddle out.
- ✔ Pop up smoother with hips, spine, and shoulders that move freely.
- ✔ Paddle out calm, focused, and energized — not rushed or stiff.
- ✔ Finish sessions without carrying tightness into tomorrow.
- ✔ Recover faster so you can surf again without feeling wrecked.
- ✔ Let your body reset instead of accumulating stiffness.
“Before, I didn’t have a pre-surf or post-surf routine. Everything felt scattered. Now I carry my band with me every time I surf. I use breathing work. I use the warm-up techniques even during the week. It made me calmer in the water. I just want to surf for a long time.And this gives me a structure to do that.”
— Fes Nukfi, Washington State Longboarder
On Demand | Available Now
Surf Longer. Hurt Less. Pre & Post Surf Routines
This is for you if:
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You feel stiff before or after most sessions.
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You’re 30+ and want to surf strong for decades.
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You want a simple routine you’ll actually do.
"Her support completely shifted what I believed I could do. I went from nervous to having one of my most successful sessions.”
— Jessica Lessin
“My routine wasn’t consistent. I overcomplicate things and often feel stiff before surfing — but picking a few simple movements keeps me loose instead of zonked. Now I paddle out feeling ready and confident knowing my body is supported.”
— Trish O’Rourke
“I started surfing again after a long break and used to get tired pushing through sets. Through these habits, I feel more aware of how my body moves — smoother pop-ups, better endurance, and less soreness the next day.”
— James Formo
After years of pushing through stiffness and pain, I’m finally getting into a rhythm where my body feels loose and less achy after surf sessions. I’m not dreading stiffness anymore — I’m actually enjoying my recovery.”
— Robyn Dalbey
“I used to wear myself out, get dehydrated, and come in sore. Now I give my body energy — I warm up smarter and recover better. I’m catching more waves and feeling fresher the next day.”
— Maggy Frias
“I need better stretches and warm-ups to feel ready, especially as I get older. These simple routines have helped me reframe how I surf: it’s not about pushing harder — it’s about preparing smarter and taking care of my body so I can keep surfing.”
— Amanda Hatton
"Her support completely shifted what I believed I could do. I went from nervous to having one of my most successful sessions.”
— Jessica Lessin
“My routine wasn’t consistent. I overcomplicate things and often feel stiff before surfing — but picking a few simple movements keeps me loose instead of zonked. Now I paddle out feeling ready and confident knowing my body is supported.”
— Trish O’Rourke
“I started surfing again after a long break and used to get tired pushing through sets. Through these habits, I feel more aware of how my body moves — smoother pop-ups, better endurance, and less soreness the next day.”
— James Formo
After years of pushing through stiffness and pain, I’m finally getting into a rhythm where my body feels loose and less achy after surf sessions. I’m not dreading stiffness anymore — I’m actually enjoying my recovery.”
— Robyn Dalbey
“I used to wear myself out, get dehydrated, and come in sore. Now I give my body energy — I warm up smarter and recover better. I’m catching more waves and feeling fresher the next day.”
— Maggy Frias
“I need better stretches and warm-ups to feel ready, especially as I get older. These simple routines have helped me reframe how I surf: it’s not about pushing harder — it’s about preparing smarter and taking care of my body so I can keep surfing.”
— Amanda Hatton
Make Every Session Count
Here’s what you’ll learn inside:
Pre-Surf Activation Routine
Arrive warm, switched on, and neurologically ready so your first wave doesn’t feel like your warm-up.
Post-Surf Recovery Routine
Help your body absorb the session, reduce stiffness, and recover faster so tomorrow doesn’t cost you today’s waves.
Nervous System Priming & Reset
Shift from tight and reactive to calm and responsive so your body performs with clarity instead of tension.
Tissue Preparation & Circulation Boost
Increase blood flow before you surf and restore softness after so your joints and muscles stay mobile, not rigid.
Practical Movement Options & Flexibility
Adapt the routine to your time, energy, and conditions so consistency becomes easy — not another task.
Pre-Surf Activation Routine
Warm up in 5-10 min so your first wave isn't your warm-up.
Post-Surf Recovery Routine
Decompress in 5 minutes so you can surf again tomorrow without feeling wrecked.
Nervous System Priming & Reset
Stay calm and responsive so your body performs with clarity instead of tension.
Tissue Preparation & Circulation Boost
Protect shoulders, hips, and spine with better circulation pre- and post-surf.
Practical Movement Options & Flexibility
Customize routines for 5, 10, or 20 minutes based on time, energy, and conditions.
The Bonus
Limited time bonus: Real-time Follow-along Routine ($127 value)
Just press play. No guesswork.
Use it on groggy early mornings.
Perfect for trips when you want a plug-and-play warm-up.
A done-for-you surf warm-up and recovery flow that keeps you consistent, prepared, and surfing stronger — without adding mental load.
Most surfers know they should warm up and recover but they don’t.
Not because they don’t care. Because they don’t want to think about it at 5:30 a.m.
This bonus removes the friction.
Press play and move with me through a guided flow that wakes up your spine, opens your hips and shoulders, gets you into overhead positions, and gets your nervous system ready to shred!
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Take your surfing to the next level and get the most out of every surf session, with unwavering confidence.