The perfect follow along program to improve your surf mobility and prevent injury.
Does your pop up need work?
Struggling to rotate fully during manoeuvres?
Is your surfing suffering from small niggles, sore joints or persistent injuries?
In The Surf Movement Flow Series professional movement coach and surfer Nic Laidlaw guides you through a powerful and unique program designed for the ultimate cultivation of surf physique.
This is not about building big biceps or stacking on muscle, this is about accessing your full range of motion, ironing out kinks in your movement patterns and building a bullet proof and flexible body for riding waves.
Modules
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Fundamentals
This module is built as a series of follow-along classes that develop mobility, strength, and control with direct carryover into your surfing. Repeated key exercises reinforce movement patterns that improve posture, fluidity, and body awareness — helping you build routines you can integrate into daily life and pre-surf preparation.
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Low
This module introduces four follow-along sessions focused on building control, coordination, and fluid movement patterns. Exercises are paired into short flows to challenge timing and form, helping you gain confidence and autonomy so you can refine and combine movements beyond the guided sessions.
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Balance
This module focuses on developing balance, control, and stability through follow-along sessions that can also be used independently. The movements are designed to be adaptable — whether integrated into warm-ups, daily mobility, or combined flows — helping you refine balance, strength, and flow with intention and consistency.
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Power up
This module focuses on building strength and stability through structured, follow-along sessions with a more traditional workout format. By sticking to the recommended reps and sets, you’ll develop the physical capacity needed to support stronger, more controlled surfing.
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Pre surf warm ups
These modules are designed as follow-along sessions with clear warm-up and recovery themes. Over time, you’re encouraged to explore these movements independently, allowing your own flow and tempo to emerge while supporting consistency, readiness, and recovery.
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Post-surf restoration
These modules are designed as follow-along sessions with clear warm-up and recovery themes. As you become familiar with the movements, you’re encouraged to explore them unguided, allowing your own rhythm, flow, and tempo to develop naturally.
Taught by professional movement coach & surfer Nic Laidlaw.
With a history in professional junior surfing and early exposure to Eastern medicine, yoga and meditation, Nic brings a wealth of practical knowledge and personal experience to The Surfer's Roadmap.
Nic has been in the health industry since 2007 as a C.H.E.K. (Corrective Holistic Exercise Kinesiology) Exercise Coach and is a published health writer. He regularly trains professional surfers to improve their mobility, flexibility, range of motion, strength and athletic prowess.
Nic fuses his years of experience both in the field and as an athlete with his constant education under some of the industries most influential minds such as Paul Chek and Ido portal, to bring students the most well rounded, innovative and effective coaching on offer.
Take your surfing to the next level. We teach surfing’s most complicated skillsets in simple ways.
POV learning + more comprehensive angles
Common mistakes
Specific cueing and focus points for your sessions
High grade visualisation and comparison tools