Coast Divers Meet Warmup

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

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