Coast Divers

Coast Divers 45-Minute Strength, Flexibility & Conditioning Workout Focus: Abs, Legs, Shoulders, Flexibility Equipment: Barbells, racks with pulleys, resistance bands, bodyweight This 45-minute session complements the March 1 Workout, ensuring progressive strength gains, core control, and mobility improvements. It builds upon past conditioning workouts while emphasizing tuck and pike exit mechanics, essential for divers. Workout Timing Breakdown • Warm-Up: 5 minutes • Main Circuit: 25 minutes (2 rounds, ~12.5 minutes per round) • Flexibility Training: 5 minutes • Cooldown Stretch: 5 minutes Warm-Up (5 Minutes) (Activates key muscle groups while reinforcing flexibility and core control.) 1. Jumping Jacks – 30 sec 2. Arm Circles & Shoulder Rotations – 30 sec 3. Dynamic Pike-to-Straddle Stretch – 30 sec 4. High Knees – 30 sec 5. Squat-to-Toe Touch Stretch – 30 sec 6. Light Band Shoulder Activation (Front & Lateral Raises) – 1 min 7. Bodyweight Squats with Resistance Band Above...

Coast Divers 30-Minute Strength & Conditioning Workout Focus: Abs, Legs, Shoulders (Progressive Strength & Power) Equipment: Barbells, weight racks with pulleys, bodyweight This 30-minute workout builds upon previous Coast Divers workouts by incorporating progressive overload, unilateral strength, and explosive power movements using available equipment. Workout Timing Breakdown • Warm-Up: 5 minutes • Main Circuit: 20 minutes (2 rounds, ~10 minutes per round) • Finisher: 5 minutes Warm-Up (5 Minutes) (Prepare the body for weighted movements and explosive power.) 1. Bodyweight Squats – 15 reps (30 sec) 2. Arm Circles & Shoulder Rotations – 30 sec 3. Dynamic Pike-to-Straddle Stretch – 30 sec 4. High Knees – 30 sec 5. Jump Squats – 10 reps (30 sec) 6. Light Shoulder Press with Dumbbells (Warm-Up Sets) – 10 reps (1 min) Total: 5 minutes Main Circuit (20 Minutes – 2 Rounds, 10 Minutes Per Round) Perform each exercise back-to-back, resting 30 seconds between exercises. 1. Hanging ...

Warmup Routine (7 minutes) 1. Jogging in place or dynamic jumping jacks for 2 minutes to elevate heart rate 2. High knees for 30 seconds to activate the lower body 3. Arm circles for 30 seconds forward and backward to loosen shoulders 4. Two rounds of 10 explosive tuck jumps to simulate tight body positions 5. Two rounds of 10 squat-to-toe touches to improve mobility and control 6. Alternating in-place toe touchers for 30 seconds to activate the core and reinforce flexibility Stretching Routine (8 minutes) 7. Forward fold for 30 seconds to stretch hamstrings and lower back 8. Deep lunge on each side for 30 seconds to open hips 9. Seated pike stretch for 30 seconds to lengthen hamstrings and improve toe point 10. Butterfly stretch for 30 seconds to loosen groin and inner thighs 11. Shoulder stretch for 30 seconds to prepare for hand placement on entries 12. Wrist stretch for 30 seconds to ensure flexibility and prevent strain

15-Minute Flexibility Workout for Divers Duration: 15 minutes Structure: Hold each stretch for 30-45 seconds per side, repeat as needed. Focus Areas: Shoulders, hips, hamstrings, lower back 1. Dynamic Warm-Up (3 Minutes) Before static stretching, loosen up with these dynamic moves: Arm Circles + Crosses 30 sec forward, 30 sec backward Leg Swings (Front to Back) 15 per leg Hip Circles 10 each direction per leg 2. Core Flexibility & Back Mobility (4 Minutes) Pike Stretch to Straddle Flow Move between a seated pike and straddle, holding each for 15 sec, repeat 3x Seal Stretch to Childs Pose Flow between these two positions to stretch the lower back (45 sec) Standing Forward Fold with Shoulder Stretch Clasp hands behind your back and let gravity pull them forward (45 sec) 3. Hip & Leg Flexibility (4 Minutes) Butterfly Stretch Keep the back tall, press knees down (45 sec) Deep Lunge with Torso Twist One hand on the floor, rotate the other arm to the ceiling (30 sec per side) Frog St...

Workout (20 minutes): Perform each exercise for 40 seconds, followed by 20 seconds of rest. Complete two rounds. 1. Tuck jumps - Start in a squat position, explode upward, bringing knees to chest, and land softly. 2. Pike snap-ups - Sit on the floor with legs extended and arms overhead. Snap into a pike position by bringing hands to toes and return to the starting position. 3. V-up tuck combos - Lie on your back. Alternate between a full-body V-up and a tuck-up, engaging the core with each rep. 4. Plank tuck-ins - From a high plank, jump feet toward hands into a tuck position, then jump back out. 5. Explosive straddle press-ups - Sit in a straddle with hands on the floor in front. Push off the ground using core and shoulders, trying to lift hips momentarily. 6. Dive roll to squat - Perform a controlled dive roll, landing in a deep squat, then explode up into a tuck jump. 7. Squat pike reaches - From a deep squat, jump up into a pike, reaching for toes, and land back in the squat. 8. Pu...

30-Minute Power Workout for Springboard Divers Springboard diving requires strength, control, and flexibility. This 30-minute high-intensity workout builds leg power for explosive takeoffs, shoulder stability for controlled entries, and core strength for quick somersaults and twists. It is designed for divers to complete independently with minimal equipment. Equipment needed includes dumbbells, a kettlebell, a medicine ball, a resistance band, and a yoga mat. Warm-Up (5 Minutes) Jump rope or perform high knees for one minute to increase heart rate and prepare muscles for movement. If using a jump rope, maintain a steady rhythm and land softly. If doing high knees, drive the knees toward the chest while pumping the arms. Perform the world’s greatest stretch for 30 seconds per side. Step into a deep lunge, placing both hands inside the front foot. Lift the inside arm toward the ceiling, twisting the torso, then shift weight back to stretch the hamstring. This improves hip mobility, spi...

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...

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...