Prioritizing shoulder health not only enhances performance but fosters longevity, empowering individuals to pursue their athletic passions with confidence and resilience
These workouts are designed for everyone no matter what level you’re at—they will be sure to keep you moving at home!
These workouts are designed for everyone no matter what level you’re at—they will be sure to keep you moving at home! The series consists of 5 bodyweight workouts including multiple Core, Strength, and Cardio routines. Mix and match them as you please!
Absolutely. These exercises are designed to improve overall movement patterns, making them applicable to a wide range of sports and activities. Whether you're a runner, weightlifter, yogi, or engage in any other physical pursuit, enhanced mobility will directly enhance your performance.
The frequency of performing these program / exercises depends on your individual goals and current level of fitness. As a general guideline, incorporating them 2-3 times per week can yield noticeable benefits. However, some may find value in daily practice, while others may benefit from less frequent sessions.
Yes, these programs can be adapted to accommodate various fitness levels and can be especially beneficial for individuals recovering from injuries or with limited mobility. Always consult with a healthcare professional or physical therapist for personalized recommendations.
The timeline for improvement varies from person to person. Some individuals may experience increased energy level and reduced stiffness within a few weeks, while others may take longer. Consistency is key, regular practice of these exercises will yield the most significant and sustained results.
Some people notice visual improvements right away, others just feel better, taller or that they are moving easier. Many are shocked at how much they struggled with (but this is a good thing, means there’s loads of gains to be had!)
One full session is approximately 35-45 minutes long + stretching.
If you have got the chance to do some soft tissue work and use the foam roller before the mobility circuit, that's brilliant.
We offer several options. Communication and access to the program takes place via the official website of Borlai Training, and we also use well-established communication channels (e.g. ZOOM, Cisco Webex Meeting, Microsoft Teams, Vimeo) also on social media platforms.
IN PERSON
All you need is comfortable workout clothes, supportive shoes, a drink bottle and a sweat towel.
AT HOME
These are the equipments what you will need for your at home workouts
Joga mat, foam roller, mini band, towel
See What Our Community Has to Say
Franc Ossborne
I've benefited from the core/stabilizer training exercises and I'm finding that it has allowed me to keep my balance once I get up. I am not fatiguing as quickly as well. Feeling stronger, fitter and more flexible gave me the confidence and ability catch more waves and to make the most of every surf session
Erin Fredericks
Thanks again for hosting the workouts, I really enjoyed them. They were early for me in Denver (6am) but I found myself motivated to get out of bed and join the classes each week. Some of the moves I found quite challenging and enjoyed seeing my strength increase each week within the different areas of focus. I consider myself in good health, I work out a few days a week and found your class to be fun, challenging and constantly changing which kept my attention week after week!
Jennifer Phillips
Gerzson’s HIIT sessions challenge my entire body and leave me energized. His approach, along with his consistent and positive feedback and encouragement, provides different levels of exercise, which allows me to determine my limits, but also push myself when I know I can to get results. He is passionate about fitness and this shows through the energy and enthusiasm he brings to every session. I would highly recommend.
Bácsi Sándor
Több mint két éve szisztematikusan felépített edzésekkel és ezeket kiegészítve heti 2 futással folyamatos a fejlődés, nincs unalmas, motivalatlan edzés. A sok nyújtás pedig minimalizalja a serülés veszélyt.
Michael Walsch
This is only my second time surfing, and one of the results of your training is that I am now riding a 7 foot board, as opposed to the 11 foot styrofoam bus that I learned on in Maui a few years back.
Jared Schrieber
Working-out with Gerzson has truly been a life enhancing experience. Three-years ago I was lacking motivation and consistency when I tried to exercise on my own. Now, I look forward to every workout and treat our sessions as sacred time in my schedule. My health, physique and energy levels have all improved remarkably and I just can't imagine living any other way!
Idan Carmi
The lessons broadened my horizons to the world of bodyweight fitness and brought me to a very comfortable position. The lessons are well planned out and always very creative!
Sarah Gomes
I'm a bit land locked here in Brisbane and don't get into the water as much as I want to, but the core and stability exercises of yours seem to be giving me an edge when I do get to the beach. And obviously the longer the time in the water, the greater the stoke.
Kollár János
Két éve edzünk Gerzsonnal. Ez a két év hatékonyabbnak bizonyult az elmúlt 15 év edzőtermi edzésénél. Arról nem is beszélve, hogy átestem egy komoly hasműtéten, ami után az orvosok azt tanácsoltak hogy ne nagyon csináljak erősítő edzéseket. Amit igazan szeretek az, hogy minden egyes edzésen elmegyünk a maximumig, amit a Gerzson éles szemmel mindig pontosan belő, így biztosítva a csúcsteljesítményt biztonságosan.
Gavin Spinosa
I needed a lift, one that could help on days I couldn't get to, or it wasn't worth going in the water. This is it. The e-mail reminders keep me focused and make me feel that I can do anything in the surf now! The combination of exercises specifically designed to develop surfing muscles has really helped.
