THE ESSENTIAL MOVEMENT AND STRETCHES FOR LIFE

MOVEMENT
 WELCOME

My name is Rodrigo B. Perez, Creator of the Surf Movement training method.

Over the last 2 decades, I realised that an increasing number of people of all ages and
backgrounds abandon an active life due to injuries, a stressful lifestyle, poor diet, or
they reached a plateau in their sports career. I see these people falling into two kinds
of categories: the professional athletes, who compete and make a living from their
sport, and those who I call ‘life athletes’. The ‘life athletes’ are those who, despite not
making a living from their sport, need to balance their workload with family time, their
social lives and the activities they love. Whether you are a ‘life athlete’, a professional
one or a coach, the reality is that we all need to look after our bodies and minds so
that we can live an optimum, pain-free, productive, and playful life.
I have spent the past few weeks writing this program with love and passion for you
legends and look forward to hearing about your results and improvement. Please
share your feedback with us and don’t be shy to ask any questions should you have
them.

Everything you need to know about the program will be explained over the next few
pages. I hope that you enjoy your new journey and take your surfing to the next level!
If you have any questions please contact me on surfmovementonline@gmail.com

Let’s Move Well, Move Stronger and Move for your entire life.

HOLISTIC PRO HEALTH PERFORMANCE

 MY
Professional Surfers Rodrigo has worked with
include:

BACKGROUND Griffin Colapinto WSL

Jack Freestone WSL
Jordy Smith WSL
Joan Duru WSL
Jack Robison WSL
Michel Bourez WSL
Head coach and founder of Holistic Pro Health Maud Le Car WQS
Performance (HPHP). Adriano de Souza WSL 2015 World champion
Holistic Pro Health is a fitness, health and Gabriel Medina WSL 2014 and 2018 World
wellbeing studio based in Coolangatta, Gold champion
Coast, Australia. I have a Bachelor’s degree in Silvana Lima WSL
Exercise Science and over the last 2 decades I Kanoa Igarashi WSL
have been broadening and deepening my Leonardo Fioravanti WS
knowledge and experience to help clients Filipe Toledo WSL
achieve their health and performance goals. Ricardo Christie WSL
Ezekiel Lau
I work with multiple modalities to achieve Arashi Kato WQS
better breathing and mind focusing Ren Hashimoto WQS
techniques, as well as better mobility and Ellie J Brooks WQS
precision of moment for my amateur and Qincy The Flying Squirrel Grommet
professional clients. My classes, programs, Rebecca Woods ex WSL
seminars and consultations are professional, Piper Harrison WQS and Pro Juniors
challenging, and yet playful, to best prepare
clients to be the protagonists of their own
wellbeing and achievements. I travel to many
countries in order to teach amateurs athletes, LET'S
children, adults and elite surfing champions
from Australia, Brazil, Chile, USA, Europe,
South Africa and Japan.
BECOME
ATHLETES
FOR LIFE

HOLISTIC PRO HEALTH PERFORMANCE

 "MY PROGRAMS ARE
DESIGNED TO PRODUCE
HIGH TRAINING
STRENGTH &
CONDITIONING FOR
ATHLETES THROUGH TO
PEOPLE SEEKING
EVERYDAY FITNESS".

RODRIGO PEREZ

HOLISTIC PRO HEALTH PERFORMANCE


BE FREE
AND
ENGERGISED
After many years of witnessing different types
of people (professional athletes to domestic
athletes), with varying restrictions to specific
movements and stretches. I decided to write
this Ebook and share with you all. I aim to
support you to be free and to let your body
flow for better performance in all different
.environments. Whilst allowing you to be free
of pain.
The Ebook has been built with 2 programs, A
and B. Both programs are mixed with
movements and stretches to be done during
the day. Each program can be done between
30 to 45 minutes maximum. This is dependent
on how long you will take in the breathing
exercises and how you will enjoy each other
exercise.
Programs A and B can be alternated each day,
or both are able to be done on the same day if
you are after a challenge.
The essential movement and stretches for life
is a simple Ebook you are able to take with
you and complete any place you go. It is great
for those who are travelling and are constantly
on the move.
The majority of the program has been
designed in just body weight exercises to
facilitate your practice anywhere.
Careful consideration was taken when adding
each exercise to the program. I personally
love each of these exercises and incorporate
them into my personal morning routines
An example schedule has been included that
is easy to follow, however you are welcome to
create your own.
What is the best time to complete these
exercises?- Personally, completing these
exercises first thing in the morning helps the
body to feel free and energised as you begin
your day. It is also a great wind down practice
for your evening before bed too. The program
will help to improve your sleep allowing for
deeper rest.
The program helps to strengthen posture.
Good body posture is projected in the muscle
tone (muscle balance or imbalance) and
central control mechanisms including
psychological state, ligament conditions, and
anatomical relationships are all reflected in
posture. Posture also reflects reactions to
pathological states within the organism.
Why is it that humans, having learned to walk
upright, may lose this ability later in age and
will require assistance through walking sticks
or frames? There is a clear presumption that
this is the way it is meant to be. It is obvious
that we all declare that ageing itself causes us
to become stiff and for our bodies to ache.
How could it be any other way?
There is not denying the fact that, as we get
older, our bodies do become stiff and sore,
but this does not explain why this
degeneration should occur. How can scientific
medicine, which protects us from infections
and organ disorders, that help to extend our
life span to 80 odd years, fail to protect us
from simple aches and pains within the body.
WE MAY BE LIVING LONGER NOW, BUT WE
ARE NOT NECESSARILY LIVING BETTER..
USE IT OR LOSE IT.....
LETS MOVE, STRETCH, BREATHE AND FLOW
TO FREEDOM!
That is the one big reason I created this
program for you.
Enjoy,
Love & Fire 
Rodrigo
TRAINING PHASE: 1 RESET AND OPEN

EXERCISE
PROGRAM A
SPORT/ACTIVITY:  SPORT LONGEVITY

Exercise Rest Intensity Reps Tempo Sets

1. 6 supine month diaphragm  breathe N/A Slow 10-20 Flow 1
2. Kneeling Neck rotation N/A Slow 10 Each Flow 1
3. Seat Hip rolling N/A Slow 10/10s Flow 1
4. Shoulder Capsule Stretch N/A Hold/Breath 90s Hold Flow 1
5. 4 Position elbow open (thoracic) N/A Flow 10 Each Flow 1
6. Elephant walking N/A Flow 10-20 Steps Flow 1
7. Scorpion walking N/A Flow 10-20 Flow 1
8. Pendulum Walking N/A Flow 10-20 Flow 1
9. Crawling F/B N/A Flow 10-20 Flow 1
10. Lizard N/A Flow 10-20 Flow 1
11. S Nostril Breathing N/A Flow/Breath 10-20 1-3
TRAINING PHASE: 1 RESET AND OPEN

EXERCISE
PROGRAM B
SPORT/ACTIVITY:  SPORT LONGEVITY

Exercise Rest Intensity Reps Tempo Sets

A1. Crawl bend arms N/A Breath/slow 10-20 Total Flow 1
A2. Prone 6 months push up N/A Breath/slow 10-20 Total Flow 1
A3. Rhomboid Band mob N/A Slow/Flow 10 Each Flow 1
A4. SB Supermen N/A Hold/Breath 10 Flow 1
Rest period between blocks N/A Breathing 5 each way Flow 1
B1. Prone 6 months spine/hip flow N/A Flow/Hold 10/10s Hold Flow 3
B2. Prone 7 months knee slide N/A Flow 10-20 Total Flow 1
B3. SB Dead Bug pressure N/A Flow 10-20 Total Flow 1
Rest period between blocks N/A Hold/pump 60s/10s Pump Flow 1-2
C1.BJJ Hip mob. 45s Flow 5 Flow 3
C2. Kneeling wall Press N/A Breath/slow 10-20 Total 1-3
 MONDAY
REPEAT AFTER WEEK 4
Week 1: Program A
Week 2: Program B
Week 3: Program A
Week 4: Program B

TUESDAY
SCHE REPEAT AFTER WEEK 4
Week 1: Program B

DULE Week 2: Program A

Week 3: Program B
Week 4: Program A

WEDNESDAY
REPEAT AFTER WEEK 4
Week 1: Program A
Week 2: Program B
Week 3: Program A
Week 4: Program B

THURSDAY
REPEAT AFTER WEEK 4
Week 1: Program B
Week 2: Program A
Week 3: Program B
Week 4: Program A

FRIDAY
REPEAT AFTER WEEK 4
Week 1: Program A
Week 2: Program B
Week 3: Program A
Week 4: Program B

SATURDAY
REPEAT AFTER WEEK 4
Week 1: Program B
Week 2: Program A
Week 3: Program B
Week 4: Program A

SUNDAY
REPEAT AFTER WEEK 4
Week 1: Program A
Week 2: Program B
Week 3: Program A
Week 4: Program B
Training Notes
For more Information on how you can continue to
improve your Mobility and Movement, contact us at
surfmovementonline@gmail.com. or Visit our
Website holisticph.com

Let’s Move Well, Move Stronger and Move for your

entire life of Surfing.

Holistic Pro Health Performance®

ADDRESS: 106/87 GRIFFITH ST (DOWN STAIRS)

COOLANGATTA, QLD 4225