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Prime + Restore: Pre & Post Surf Routine Bundle

Your routine either prepares your body or leaves it guessing.

Most surfers focus on waves and conditions. But your pre-surf and post-surf habits quietly shape every moment in the water—from how loose you feel paddling out to how fast you recover for tomorrow's session.

 

Your routine either supports your longevity or slowly wears you down.

 

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Is this also you?

Your body takes longer to warm up but it's not always your age.

 

Your progress stalls, and the joy of surfing is overshadowed by frustration and uncertainty. You might find yourself thinking:

Your pop-up doesn't fire the way you want.

Your shoulders warm up slower than the swell.

Your hips feel tight sitting on your board.

You exit sessions sore instead of satisfied.

We tend to blame age or fitness. Often, it's preparation.

Paddling out cold leaves you stiff.
Skipping post-surf recovery stacks soreness.
Pushing through tightness instead of adapting creates friction.

 
Longevity isn't about training harder.
It's about preparing smarter.

Is this also you?

Your body takes longer to warm up but it's not always your age.

 

Your progress stalls, and the joy of surfing is overshadowed by frustration and uncertainty. You might find yourself thinking:

Your pop-up doesn't fire the way you want.

Your shoulders warm up slower than the swell.

Your hips feel tight sitting on your board.

You exit sessions sore instead of satisfied.

We tend to blame age or fitness. Often, it's preparation.

Paddling out cold leaves you stiff.
Skipping post-surf recovery stacks soreness.
Pushing through tightness instead of adapting creates friction.

 
Longevity isn't about training harder.
It's about preparing smarter.

Expert Guidance

Why Trust Bianca on Surf Routines?

 

Two decades of refining warmup and recovery protocols through injuries, rebuilds, and demanding big-wave sessions.


Bianca doesn't teach routines from textbooks. She's refined these habits through:

20+ Years of Big Wave Training

 

Testing pre-surf activation and post-surf recovery at Mavericks, Puerto Escondido, and Pipeline—where preparation means the difference between performing and getting injured

Multiple Injury Comebacks 

 

Rebuilt her body after ACL/MCL tears, shoulder surgery, and chronic hip pain—learning what actually works for long-term recovery versus quick fixes

Daily Routines in Real Life

 

30-60 minute pre-surf warmups before XXL swells, foam rolling, resistance bands, massage gun protocols—adapted for everyday surfers with limited time

Surfing at 40+

 

Still charging big waves and coaching others through menopause, aging, and body changes—proving preparation and recovery extend your surf life by decades

Pre & Post Surf Routine Bundle

The Prime + Restore is a focused routine bundle on the preparation and recovery habits that unlock smoother sessions, faster recovery, and longer surf longevity.

 

This isn't a workout program— it's a maintenance system.

 

Bianca breaks down the same activation and recovery principles she uses before and after demanding sessions and shows how they apply to your surfing—whether you surf weekends, are recovering from injury, or want to keep surfing strong for decades.

 

The goal is simple:
Remove physical friction so you can paddle out ready and recover faster.

Start Today

Most surfers don't break down because they surf too much.

They ask their body to perform without preparation—paddling out cold, stiff, and unprepared

They never give their body time to recover—stacking sessions without restoring tissue or easing soreness

They push through stiffness instead of adapting—especially surfers 40+ facing slower warmups and longer recovery times

This isn't about adding gym time.

 

It's about installing the right routines, at the right moments, so your body feels supportive instead of limiting.

Start Today

Most surfers don't break down because they surf too much.

They ask their body to perform without preparation—paddling out cold, stiff, and unprepared

They never give their body time to recover—stacking sessions without restoring tissue or easing soreness

They push through stiffness instead of adapting—especially surfers 40+ facing slower warmups and longer recovery times

This isn't about adding gym time.

 

It's about installing the right routines, at the right moments, so your body feels supportive instead of limiting.

Start Today

You'll Learn

 

A practical, experience-based routine bundle designed to help surfers of all ages feel loose, strong, and resilient.

Foot & Ankle Wake-Up

Learn specific foot and ankle movements that signal your body it's time to perform.

Joint Articulation

Learn the difference between "stretching" and "articulation".

Tissue Stimulation

Learn where to focus (IT bands, calves, shoulders) and how long to spend.

Breathing Patterns

Learn how breath work primes your body for oxygen efficiency.

Supported Stretching

Learn the difference between "active" and "passive" stretching.

Nervous System

Learn how to shift from fight-or-flight to rest-and-digest state.

Hydration

Learn how movement paired with breath helps tissues absorb fluids.

What's Inside

  1. Prime + Restore: Pre & Post Surf Routine Bundle

    3 lessons
    1. PRIME: Pre-Surf Menu
    2. RESTORE: Post-Surf Menu
    3. REALTIME: Follow-Along (25 minutes)

 "I used to paddle out cold and pay for it the next day. Prime + Restore gave me a 10-minute routine that makes every session feel smoother—and I'm not sore anymore."