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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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June Conditioning Mon-Wed-Thu

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...
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MAY LEGS (MONDAY WEDNESDAY THURSDAY)

15-MINUTE LEG INTENSITY Glutes | Quads | Calves Format: 3 Rounds | 5 Moves | 45 sec work / 15 sec rest 1. Sumo Pulse Squats Stand wide, toes slightly turned out. Squat low and stay in the bottom third—pulse without standing up fully. Targets inner thighs and glutes. 2. Bulgarian Split Squats (Bodyweight or Weighted) Back foot on bench/box. Drop straight down into a deep lunge, then press through front heel. Switch legs at 22–23 sec. Glute and quad isolation. 3. Wall Sit with Heel Raise Hold Sit flat against a wall, thighs parallel to the floor. Lift both heels off the ground and hold. Brutal for quads + calves + core tension 4. Dumbbell Curtsy Lunge Hold dumbbells at your sides. Step one leg diagonally behind the other into a deep lunge, keeping torso upright. Alternate sides. Glutes + outer quad burn 5. Standing Single-Leg Calf Raises Stand on one leg. Raise your heel high, pause, and lower slowly. No leaning or support. Switch sides halfway. Focus on balance + full calf extension.
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MAY CONDITIONING (MONDAY WEDNESDAY THURSDAY)

COAST DIVERS – ADVANCED ENTRY POWER WORKOUT BLOCK 1: CORE & ENTRY POWER Time: 12 Minutes (2 Rounds | 6 Minutes Each) 45 sec work / 15 sec rest | 1-minute break between rounds Med Ball Pike Snap to Streamline Hold Stand with feet together, holding a 10–15 lb medicine ball. Hinge at your hips into a deep pike (chest toward thighs). In one quick motion, “snap” your body up into a tall standing position. As you rise, shoot the ball overhead into a locked streamline (arms tight, biceps by ears). Hold that finish position for 2 seconds before resetting. Cable or Heavy Band Tuck Snaps Anchor a resistance band under your feet or use a low cable. Hold the handles with your hands at your knees in a tuck position. Quickly pull upward into a full entry position, reaching arms overhead and locking out. Focus on speed, but hit a perfect shape each time. Weighted Hanging Pike-Ups to Snap Down Hang from a pull-up bar. If possible, use ankle weights or hold a light ball between your feet. Lift your...
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APRIL CONDITIONING (MONDAY, WEDNESDAY, THURSDAY)

Coast Divers Conditioning: Snap to Entry Power (45 Minutes) 1. Warm-Up (5 Minutes) Activate full-body motion and diving-specific control. • Jump Rope Sprint (1 min): Use a jump rope to build speed and coordination. Stay on the balls of your feet and focus on fast, small jumps. • High Knees in Place (30 sec): Drive knees up to waist height rapidly. Keep your posture upright and arms pumping to simulate in-air explosiveness. • Arm Circles + Wrist Rolls (30 sec each direction): Do big arm circles forward and backward to warm up shoulders, then roll wrists in both directions to prep for entry reach. • Bodyweight Squats with Arm Drive (15 reps): Squat down with heels flat and chest upright. As you rise, drive your arms straight overhead into a tight streamline. • Seated Band-Resisted Tuck Hold to Entry Stretch (2 sets of 5 reps forward and 5 reps back): Sit on the ground with a resistance band under your feet and in both hands. • Forward Entry Version: Start in a tight seated tuck. Sweep yo...
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March Workout 2

March 2 Workout – Advanced Conditioning for Divers Focus: Core, Legs, Shoulders, Flexibility, Balance, Conditioning, Explosive Tuck/Pike, Hand-Grab Strength Duration: 35-40 minutes Equipment: Bodyweight, Dumbbells, Kettlebells, Body Balls, Resistance Bands, Cable Machine Workout Structure: • 4 Blocks (7-8 minutes each) • Increased difficulty from March 1 Workout • More reps, faster pace, less rest • Hand-grab speed and strength integrated throughout TWO ROUNDS EACH BLOCK Block 1: Core & Explosiveness 1. Pike-Ups with Resistance Band – 15 reps • Lie on your back with a resistance band looped around your feet. • Lift into a pike position, keeping legs straight and reaching for your toes. • Engage core and lower back down with control. 2. Russian Twists with Medicine Ball – 24 total reps (12 per side) • Sit on the floor, feet lifted slightly off the ground. • Hold a medicine ball at your chest and twist from side to side. • Keep core engaged and avoid leaning too far back. 3. Medicine...
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Dryboard Conditioning

Dryboard Conditioning – Workout for Divers Focus: Core, legs, shoulders, explosiveness, balance, and fast hand-grabbing Equipment: Medicine Ball, Dumbbells, Kettlebell, Yoga Ball, Resistance Band Workout (3 Blocks, 2 Rounds per Block) Block 1: Core & Explosiveness 1. Pike-Ups with Resistance Band – 8 reps • Lie on your back with a resistance band around your feet. • Keep legs straight and lift them into a pike position, engaging your core. • Lower slowly back to the ground with control. 2. Russian Twists with Medicine Ball – 12 reps • Sit on the floor in a tuck position, feet slightly lifted. • Hold the medicine ball and rotate side to side, tapping the ball on the ground each time. • Keep your core tight and rotate your whole torso. 3. Fast Overhead Hand-Grab Drill – 15 reps • Start with arms extended out wide. • Snap hands together into an overhead grab position as fast as possible, simulating a dive entry. • Focus on speed and clean technique. Block 2: Strength & Stability 1...
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