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 Pre and Post Surf Routines
The missing link between performance and longevity.
Make Every Session Count
A few focused minutes before and after you surf can change how you move, how long you last, and how quickly you bounce back.
This is where strength, control, and confidence quietly begin.
"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
The Sets That Shape Every Session
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
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.
The Bonus
Real-Time Follow-Along Routine ($128 value)
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 4:30 a.m.
This bonus removes the friction.
Press play and move with me through a guided flow that activates circulation, opens your hips and shoulders, wakes up your nervous system, and restores your body after the session.
It’s the easiest way to make this habit stick.
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Take your surfing to the next level and get the most out of every surf session, with unwavering confidence.