Surf Trip Ready – A 4-Week Performance Cohort for Surfers

A 4-Week Performance Series for SurfersMove Better. Paddle Longer. Surf Stronger. Recover Faster.Got a surf trip on the calendar?

Most surfers spend months planning where they’ll surf—but spend very little time preparing their bodies for the demands of multiple days in the water. This four-week performance series is designed to help you arrive feeling stronger, move more efficiently, recover faster, and make the most of every session.Led by a Doctor of Physical Therapy and fellow surfer, Dr. Bryce Corley Lillie, this series combines sports medicine, strength training, mobility, and surf-specific movement to improve performance while reducing the risk of injury.

What You’ll Learn

Week 1: Move Better

Improve hip and thoracic spine mobilityOptimize your pop-up mechanics. Build the movement foundation for efficient surfing

Week 2: Paddle Longer

Develop shoulder enduranceImprove scapular stability and strength. Increase paddle efficiency while reducing fatigue

Week 3: Surf Stronger

Build rotational powerImprove single-leg balance and stability. Enhance turning mechanics and board control

Week 4: Recover Faster

Learn evidence-based recovery strategies. Maintain mobility between sessionsKeep your body healthy through consecutive surf days

Who It’s For

Surfers preparing for an upcoming surf trip. Weekend surfers looking to improve performanceAnyone wanting to surf longer with less pain and fatigue

Event Details

Location: Bespoke Physical Therapy – Encinitas

Dates: August 3, 10, 17 & 24Time: 6:30–7:30 PM PT

Capacity: Limited to 8 participants for individualized coachingInvestment: $100

Whether you’re chasing waves in Costa Rica, Mexico, Hawaii, or your local break, you’ll leave this series with the mobility, strength, and recovery strategies to help you surf your best—and enjoy every day of your trip.