Coast Divers

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, ...

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...

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 ...

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 ...

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...

COAST DIVERS – ADVANCED ENTRY POWER WORKOUT (LEVEL 2 – JUNE) Duration: 30 Minutes Goal: Maximize entry precision, explosive power, control, and real-world diving application. BLOCK 1: CORE & ENTRY POWER Time: 12 Minutes (2 Rounds | 6 Minutes Each) Format: 45 sec work / 15 sec rest | 1-minute break between rounds 1. Med Ball Pike Snap to Streamline Jump Hold a 15–20 lb med ball. Deep pike, then explode into a vertical jump, shooting into streamline mid-air. Stick the landing in a tight hold before resetting. 2. Cable or Heavy Band Pike-to-Entry Drill Start in pike with low cable or anchored band. Snap legs down and arms overhead in one coordinated motion. Emphasize a double snap: legs + arms with speed and control. 3. Weighted Hanging Pike-Ups to Entry Snap Use ankle weights or med ball between feet. Lift into pike, snap down into hollow hold, then back to hang without swinging. 4. Explosive Tuck Jump to Stick + Entry Reach Jump straight up into tight tuck. Land a...