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Ocean View Nov 2025 Conditioning

Station 1 – Band Power + Control Equipment: Resistance bands Focus: Legs, shoulders, and core Banded Squats Step on the band with feet shoulder-width apart. Hold handles at shoulder height. Squat down, keeping tension in the band. Stand up and press slightly upward at the top. Banded Shoulder Press Stand on band with feet hip-width apart. Hold ends at shoulder height, palms forward. Press overhead, then lower slowly. Banded Pull-Apart Hold the band straight out in front of you at chest height. Pull it apart until your arms are straight out to your sides. Return with control. Banded Lateral Steps Step into a loop band or tie a small loop around your thighs. Keep knees bent, step side-to-side with control. Form focus: Keep the band under control the whole time — no snapping. Station 2 – Medicine Ball Circuit Equipment: 1–2 medicine balls (share between pairs) Focus: Power, core, coordination Medicine Ball Squat to Press Hold the ball at your chest. Squat down, then stand and press the ba...
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Coast Divers Gym Workout Oct 2025

GYM WORKOUT – Level 2 (30–35 min) Strength & Core Activation (7–8 min) Hollow Body Hold with Band Pull – 5 min total Lie in hollow position, arms overhead holding a resistance band stretched apart. Hold unbroken for as long as possible, rest <15 sec, keep going until 5 min total. BOSU Ball Mountain Climbers – 40 reps (20/leg) Hands on BOSU dome. Drive knees to chest quickly, keep hips low. Bench Jump-to-Step-Downs – 15 reps Jump explosively onto bench, land softly, step down under control each time. Strength Circuit (3 Rounds – ~18 min) Dumbbell Thrusters – 12 reps Squat with dumbbells at shoulders, explode into overhead press. Pull-Ups with 3-Sec Pause at Top – 6–8 reps Hold chin above bar for 3 sec each rep, lower slowly. BOSU Ball Push-Up to Row – 8 each arm Hands on dumbbells balanced on BOSU, do a push-up, then row one dumbbell. Single-Leg Hip Thrusts (off bench) – 12 each leg Upper back on bench, one leg straight out, press hips up with other leg. Band-Resisted Squat Jumps...
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Coast Divers Sept 2025 Gym Workout

Strength & Core (30–35 min) Warm-Up & Activation (5 min) Hollow Body Hold – up to 3 min How: Lie on your back, arms overhead, legs straight. Lift shoulders and legs off floor, press lower back into ground, hold tight. Do: Hold for 3 minutes total (can split into sets). Muscles: Core (rectus abdominis, transverse abdominis, hip flexors). Band Pull-Aparts – 20 reps How: Hold band at shoulder height, arms straight. Pull apart by squeezing shoulder blades, return slowly. Do: 20 reps, 1 set. Muscles: Rear shoulders (posterior deltoids), upper back (rhomboids, traps). Box Jumps – 8–10 jumps How: Stand in front of high platform, swing arms, bend knees, and jump explosively. Land softly, step down. Do: 8–10 jumps. Muscles: Quads, glutes, hamstrings, calves, core (explosiveness). Strength Circuit (3 Rounds – ~15 min) Weighted Squats – 12 reps How: Hold dumbbells at shoulders, feet shoulder-width. Lower hips down and back, stand tall again. Do: 12 reps per round. Muscles: Quads, glutes, ...
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OV Pool Day Conditioning

25-Minute Conditioning for Divers Focus: Legs • Core • Explosive Movement • Balance Equipment: Bands, tumble track, (2) 8 lb med balls, balance boards Format: 5 stations – rotate every 5 minutes (1 minute per exercise, 5 rounds) Station 1 – Med Ball Explosive Power Med Ball Pike Snap Throws (30 sec) Sit in a pike position holding the ball at your feet. Snap up to “entry” position and throw the ball overhead into a mat/wall. Reset quickly and repeat explosively. Med Ball Squat Jumps (30 sec) Hold the ball at your chest. Lower into a squat, then explode upward into a jump. Land soft, repeat fast. Med Ball Russian Twists (1 min) Sit with feet off the ground in a hollow-like position. Hold the ball and twist side to side, tapping the ball to the ground each rep. Station 2 – Band Core + Tuck/Pike Strength Band-Resisted Tuck Holds (30 sec) Sit with band looped around feet, pulling knees into chest. Hands hold the band ends for resistance. Keep tight and hold the tuck as hard as possible. Ban...
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Aug 2025 Rebuild

Divers 6-Day Rebuild Plan (40 min Conditioning + 15 min Flexibility) Warm-up (2 min) Jog in Place or Jump Rope Light bounce on toes, get heart rate up, warm up joints. Core Block (8 min) Hollow Body Hold Lie on back, arms overhead, legs straight 6–8 inches off floor. Press lower back firmly into ground (no arch). Point toes, squeeze thighs, keep ribs tucked. Hold for the prescribed time (Day 1 = 1:00, build to 2:30). Hollow Body Rockers Stay in hollow position. Gently rock forward/back like a seesaw. Keep core tight, small controlled motion. Do reps as listed each day (10–25). Explosive Abs & Entries (10 min) Hanging Knee Raises Hang from pull-up bar, arms straight. Lift knees up to chest, control back down. Don’t swing. 3 sets of 10. Medicine Ball Pike Snaps Sit on floor in pike, hold ball at chest. Snap arms + chest overhead into “entry” position. Return to pike. 2 sets × 10. Hand-Grab Drills (Entry Simulation) Sit or stand in tuck/pike. On cue (clap/timer), quickly grab correct ...
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PRE NATIONALS TAPER WORKOUT

COAST DIVERS – PRE-NATIONALS TAPER WORKOUT Duration: 45 Minutes BLOCK 1: CONTROLLED ENTRY POWER (12 minutes) Format: 2 rounds — 45 sec work / 15 sec rest — 1 min break between rounds Med Ball Pike Snap to Streamline Hold Stand holding a light to medium med ball. Fold into a deep pike, then snap up and jump vertically into a tight streamline. Land softly and freeze in streamline before resetting. Resistance Band Entry Drill (Slowed Tempo) Anchor a resistance band behind you. Start in a pike position. Snap legs down and arms up into streamline slowly, emphasizing control and form. Return with the same control. Hanging Pike-Ups to Streamline Freeze Hang from a pull-up bar. Pull your legs up into a tight pike, then snap down into a streamline hollow hold. Pause briefly before returning to hang. No swinging. Step-Through Tuck Jump to Entry Reach Step forward into a lunge. From that step, jump into a tight tuck in the air. Land softly and rise into a standing streamline hold. Alternate legs ...
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June Legs Mon-Wed-Thurs

COAST DIVERS – LEG INTENSITY (LEVEL 2 – JUNE UPGRADE) Focus: Glutes | Quads | Calves Time: 15 Minutes Format: 3 Rounds | 5 Moves | 45 sec work / 15 sec rest 1. Weighted Sumo Pulse + Jump Combo Hold a kettlebell or dumbbell at chest level. Pulse in the low sumo squat for 3 counts, then explode upward into a vertical jump. Land softly, drop back into pulses, and repeat. Targets inner thighs, glutes, and adds plyo power. 2. Bulgarian Split Squat with Pause at Bottom Back foot elevated on a bench. Lower slowly and pause for 2 seconds at the bottom before pressing back up. Use dumbbells for added intensity. Switch legs at ~22 sec. Increases glute and quad time under tension. 3. Wall Sit with Alternating Heel Raises Sit flat against a wall, thighs parallel. Alternate heel lifts (left up, then right up) every few seconds—don’t rest both heels down at the same time. Core, quads, and calves burn under constant instability. 4. Dumbbell Curtsy to Side Lunge Combo Hold dumbbells at sides. Curtsy l...
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