Posts

15 Minute Abs

15-Minute Bodyweight Core-Intensive Workout for Springboard Divers Springboard divers need a powerful, explosive core for tight rotations, quick transitions, and controlled entries. This fifteen-minute, no-equipment workout builds strength, endurance, and control, helping divers maintain strong positions in the air. Workout Structure Warm-Up (Three Minutes) Activates the core and preps muscles Main Workout (Twelve Minutes) Core-focused strength and explosiveness Warm-Up (Three Minutes) Plank Walkouts Thirty seconds Stand tall, hinge at the hips, and walk the hands forward into a high plank. Hold for a second, then walk hands back to standing. This engages the core and improves flexibility. Standing Knee-to-Elbow Twists Thirty seconds Stand with hands behind the head, bring one knee up while twisting the torso to meet the opposite elbow. Alternate sides quickly to activate the obliques and warm up the spine. Dynamic Pike Leg Lifts Thirty seconds Sit in a pike position with legs straight...
Post a Comment
Read more

February 2025 Green Team Workout 1

30-Minute Strength and Flexibility Workout: Core, Legs, and Shoulders This workout combines strength, mobility, and endurance to target your core, legs, and shoulders . The endurance finisher adds intensity while maintaining focus on your target areas. Warm-Up (5 Minutes) Prepare your muscles with dynamic movements that enhance mobility and circulation: 1. Cat-Cow Stretch with Arm Reaches (1 Minute) • Alternate between arching and rounding your back in a tabletop position. On each “cow” movement, extend one arm overhead to stretch your shoulders. 2. Standing Leg Swings with Shoulder Rolls (1 Minute Per Side) • Swing one leg forward and back while performing backward shoulder rolls. 3. Inchworm to Plank with Shoulder Tap (1 Minute) • Walk your hands out to a high plank, perform a shoulder tap on each side, and walk back to standing. 4. Arm Windmills with Lunge Twist (1 Minute) • Perform wide arm circles while stepping into alternating lunges. Add a torso twist toward your fr...
Post a Comment
Read more

Friday Explosive 20 Mins 🔥🔥🔥

Explosive Power: A 20-Minute Solo Workout for Springboard Divers Springboard diving requires explosive power, quick transitions, and total body control—and if you want to maximize your takeoff, you need to train for it. This 20-minute, high-intensity workout is designed for divers to build leg power, core strength, and upper-body explosiveness—all without equipment. It’s fast, intense, and can be done on your own. The Plan • Warm-up: 3 minutes • Main Workout: 17 minutes (3 rounds of 6 exercises, 40 seconds on, 20 seconds rest) • Finisher: 1-minute burnout 🔥 Warm-Up (3 Minutes) Before diving into the intense work, you need to activate your muscles and joints. 1. Jump Rope (or Invisible Rope) – 1 Minute • Keeps you light on your feet and increases heart rate. 2. Arm Circles & Swings – 30 Seconds • Prepares your shoulders for explosive push movements. 3. Leg Swings (Front-to-Back & Side-to-Side) – 30 Seconds Each Leg • Loosens up the hips for powerful ju...
Post a Comment
Read more

Coast Divers January 2025 Workout #2

The 30-Minute Core, Legs, Shoulders, and Flexibility Workout Whether you’re looking to build strength, enhance mobility, or improve flexibility, this workout has it all. Targeting your legs, core, and shoulders, while adding flexibility work to keep your body limber and injury-free, it’s designed to keep you balanced and functional. Let’s dive in! Warm-Up (5 minutes) Start by getting your body ready for action with these dynamic movements: 1. Dynamic Downward Dog to Plank (1 minute) • Flow between downward dog and a high plank to stretch your shoulders, hamstrings, and calves while engaging your core. 2. World’s Greatest Stretch (1 minute per side) • Lunge forward, place your hands on the ground, twist your torso toward your leading leg, and reach your arm up. It’s a total-body stretch that hits the hips, shoulders, and back. 3. Hip Circles (1 minute) • Stand tall and make controlled circles with your leg to loosen up your hips, helping to prepare for the leg movements ahead. ...
Post a Comment
Read more

At Home 15 Min Stretch

15-Minute Full-Body Stretch for Springboard Divers This 15-minute at-home stretch routine is tailored to springboard divers, focusing on flexibility, mobility, and recovery. It includes essential stretches like the pike stretch to ensure you’re fully prepared for peak performance. The 15-Minute Full-Body Stretch Routine 1. Cat-Cow Flow (1 minute) • Start on your hands and knees in a tabletop position. • Inhale, arch your back, drop your belly, and lift your head (Cow Pose). • Exhale, round your back, tuck your chin, and draw your belly button toward your spine (Cat Pose). • Repeat slowly for 1 minute to loosen up your spine. 2. Forward Fold to Halfway Lift (2 minutes) • Stand tall with feet hip-width apart. • Hinge at your hips and fold forward, reaching for your toes. • Hold for 20 seconds, then transition to a halfway lift: flatten your back and place your hands on your shins. • Alternate between these positions for 2 minutes, deepening the stretch each time. 3. Low Lunge wit...
Post a Comment
Read more

Coast Divers Cooldown Stretch

3-Minute Full-Body Cooldown Stretch for Springboard Divers A proper cooldown is essential after a diving session to promote recovery, reduce muscle soreness, and maintain flexibility. This quick 3-minute cooldown targets all major muscle groups and helps you wind down effectively. The 3-Minute Cooldown Stretch 1. Forward Fold with Arm Dangle (30 seconds) • Stand tall with your feet hip-width apart. • Hinge at your hips and fold forward, letting your arms dangle toward the ground. • Relax your head and neck, and gently sway your arms side to side. • Feel the stretch in your hamstrings, lower back, and shoulders. 2. Low Lunge with Side Stretch (30 seconds per side) • Step one leg back into a low lunge, placing your back knee on the ground. • Keep your front knee at a 90-degree angle and rest your hands on your front thigh or the ground. • Extend the arm on the same side as your back leg overhead, reaching slightly to the side to stretch your hip flexors and obliques. • Hold for 3...
Post a Comment
Read more

Coast Divers Warmup Stretch

The Ultimate 5-Minute Daily Warm-Up Stretch for Springboard Divers Springboard diving demands exceptional flexibility, core strength, and body control. Starting your day or training session with an effective warm-up is essential for peak performance and injury prevention. This 5-minute stretching routine targets the key muscle groups divers use, helping you prepare both mentally and physically. Why Stretching Matters Stretching before diving enhances flexibility, improves range of motion, and activates muscles for explosive movements. This daily warm-up incorporates lunges, splits, and dynamic stretches to loosen up your body and sharpen your focus. The 5-Minute Daily Warm-Up Stretch 1. Lunges with Torso Rotation (1 minute) Lunges are perfect for activating your legs, hips, and core while improving rotational flexibility. • Step one leg forward into a deep lunge. • Keep your back leg extended and your front knee aligned over your ankle. • Extend your arms forward and rotate your tor...
Post a Comment
Read more