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Time at home never disappoints 🙏❤️🇦🇺🦘

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Into the semifinals at worlds! Let’s keep it rolling🔥🪼
@isasurfing
@theirukandjis
@surfingaus

Thanks @hunter_vercoe🎥 for the edit 🤙🏼

@dhdsurf Juliettes⚡️⚡️

@ripcurl
@tahleaknowlez
@dhdsurf
@creaturesofleisure
@futuresfins
@reef_anz
@hydralyteau
@cooperssurfaustralia
@coopersboardstore
@mapp_life
@high.performance_physio
@physio.paul
@vanillamozi
@sexwaxofficial
@hewys_board_transport
@surfing_nsw

#surfcity #isaworldjuniorsurfingchampionship #isaworldsurfinggames #elsalvador🇸🇻 @surfcity

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🏋️‍♂️ Split-Leg RDL (B-Stance RDL): One of my favourite exercises for early-stage strength training and rehabilitation.

The split-leg (or B-stance) Romanian deadlift is a great way to build strength while improving balance, control and movement quality.

One of the biggest advantages is that it’s a unilateral exercise, meaning the working leg has to do the majority of the work instead of relying on the stronger side to compensate. It also allows you to achieve an excellent training stimulus using lighter loads, making it a safer option early in rehab or when refining technique.

In this video, I’ll show you some simple coaching tips to help you:

✅ Target the correct leg
✅ Maintain good hip and spine position
✅ Avoid the most common technique mistakes
✅ Get more out of every repetition

Whether you’re recovering from injury or looking to improve your strength and athletic performance, choosing the right exercises—and performing them correctly—can make all the difference.

If you’re dealing with pain, returning from injury, or want a personalised strength program, book an assessment at HP Physio. We’ll identify your limitations, prescribe the right exercises, and help you build strength with confidence.

📍 Bilinga, QLD
🌐 www.hpphysio.com

#HPPhysio #RomanianDeadlift #RDL #BStanceRDL #SingleLegStrength StrengthTraining Rehab Physiotherapy SportsPhysio HamstringRehab GluteStrength InjuryRehab AthleticPerformance ExerciseTechnique StrengthAndConditioning

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*Side Plank Leg Lift | Glute Med Strength for Hip Stability & Performance*

The side plank leg lift is an excellent exercise for developing glute medius strength, hip control, and lateral hip stability.

The glute med plays a key role in controlling pelvic position, stabilising the hip during single-leg movements, and helping optimise femoral head control within the acetabulum. This makes it a valuable exercise for rehabilitation following hip, knee, and lower limb injuries, as well as improving movement efficiency and performance in athletes.

At HP Physio, we use evidence-based physiotherapy and strength & conditioning principles to help people recover from injury, return to sport, and improve physical performance.

This exercise can be useful for:
✅ Hip and knee rehabilitation
✅ Improving single-leg stability
✅ Running and sporting performance
✅ Strengthening key muscles for injury prevention

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Good times out the front🇮🇩🌴

@dhdsurf EE Juliette
5’7 x 17 1/4 x 2 1/8 🔪🔪

Thanks a million @waveparkmentawai @christienotgirl & @alice_mentawai for having me 🙏🏼🙏🏼

@ripcurl
@dhdsurf
@creaturesofleisure
@futuresfins
@reef_anz
@hydralyteau
@coopersboardstore
@cooperssurfaustralia
@mapp_life
@high.performance_physio
@vanillamozi
@sexwaxofficial
@hewys_board_transport

#mentawai #mentawaiislands🌴 #wavepark #indo #grom

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First Indo trip by myself to @waveparkmentawai was absolutely epic!!

Wouldn’t be possible without the support of @christienotgirl & @alice_mentawai thanks so much for having me and looking after me! You guys are the best🙏🏼

Wouldn’t be anywhere near as fun without the best crew ever! @greyson_grant @nvshbrandon Cloe and everyone, thanks so much for making it the funnest trip!🌴

@dhdsurf EE Juliette boards ⚡️⚡️

@ripcurl
@dhdsurf
@creaturesofleisure
@futuresfins
@reef_anz
@hydralyteau
@high.performance_physio
@cooperssurfaustralia
@mapp_life
@sexwaxofficial
@vanillamozi
@hewys_board_transport

#mentawai #wavepark #mentawaiisland #indo #grom

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I am so honoured to be selected to represent Australia this year at the 2026 ISA World Junior Surf Championships in El Salvador from
September 4-13.

This has been my goal for a few years and it’s an amazing feeling to be representing my country as a proud Irukandji.

To help make this journey possible l’ve launched an Australian Sports Foundation fundraiser to help support the costs of travelling with team Australia and competing at the ISAs.

Thanks to everyone who has supported my surf journey thus far.
The link for the fundraiser is in my bio and I would be so grateful for any support💚🙏🏼💛

@ripcurl
@dhdsurf
@creaturesofleisure
@futuresfins
@reef_anz
@hydralyteau
@cooperssurfaustralia
@sexwaxofficial
@mapp_life
@high.performance_physio
@vanillamozi
@hewys_board_transport
@surfingaus
@surfing_nsw
@sawtellboardridersclub

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@reeframed came along for a training day before the ELSal / Brazil leg of the CT! Gym, mock heats w @surfingaus and a ski sesh! The full day BTS is over on YouTube!

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Foot intrinsic strength matters 🦶💪🏼

#sportsphysio #rehab #runningphysio #rehab #footintrinsics

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EL SAL workouts! This heat is next level! Going thru some movement in between heats!

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Thoracic Rotation 🌊

A crucial component for an efficient ski paddling, swimming, and board paddling stroke.

During our Surf Life Saving Screen, we assess your thoracic rotation in functional positions to identify any limitations that may be impacting performance.

From there, we prescribe exercises tailored to you, helping improve rotation, efficiency, and power in the water.

Book in via the link in bio 🔗

#surflifesaving #surfski #boardpaddling #swimmingperformance #sportsphysio

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Heel raise tips 👇

To avoid common compensations:

✔️ Keep pressure through the big toe
✔️ Don’t let the ankle roll outwards
✔️ Maintain a controlled tempo
✔️ Reach full height on every rep
✔️ Avoid using momentum or bouncing
✔️ Keep the knee locked out

Small changes in technique can make a big difference to calf strength and tendon load

Save for later!

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