Coast Divers

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...