Rail bog can be tension stiff arm and staring at a spot on the wave rather than the whole line through the turn

A little side on that make you heavy on the back foot. You can see the nose lifting and bouncing causes drag and slowing you down

What G said. Added to which on your take off you see the section that you drop into. We’ll try to see that same pattern from the top turn pov to help you ride out of it. Good luck

Flow and timing looks great. Hard to see any finer details

You don’t need an exercise as you do it on stairs. You just need to stop racing and have awareness. Then the magic happens

It’s my observation you compress too much and lock up your stance. I watched the video and there is no extension which makes you lighter and go up. This looks your line in a medium to low line and drops your potential by half.

Arms are locked stiff and tense and going in opposite directions. This makes it hard to see and hit the lip. Work on twisting to see it. This will help turn the board. Holding the twist longer will get you more vertical

Awareness is the first step towards solving the problem

Here’s a thought. Imagine that swell is random and dumb energy and it needs resistance to concentrate and bend it into a surfable wave. Suddenly the sand or reef you surf is way more important in turning energy into a good wave