Thursday Conditoning March 2025

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 Knees – 1 min

Main Circuit (25 Minutes – 2 Rounds, ~12.5 Minutes Per Round)

Perform each exercise back-to-back, resting 30 seconds between exercises.

1. Resistance Band Tuck-Ups (Core & Hip Flexors) – 12 reps (45 sec)

• Sit on your tailbone, loop a resistance band around your feet, and hold the ends.

• Start in a tuck position and extend legs outward while maintaining control.

• Pull knees back in against the resistance and repeat.

2. Resistance Band Pike-Ups (Core & Hip Flexors) – 12 reps (45 sec)

• Sit on your tailbone, extend legs straight in front, and loop the resistance band around your feet.

• Start in a pike position and use your core to pull your torso up while keeping legs straight.

• Lower back down with control and repeat.

3. Barbell Front Squats (Legs & Core Stability) – 10 reps (1 min)

• Keep elbows high, core tight.

• Squat deep, pushing through heels.

• Increase weight progressively.

4. Cable Shoulder Press (Pulley Machine) (Shoulders & Stability) – 10 reps (1 min)

• Adjust pulleys to shoulder height.

• Press upward and control the return.

5. Single-Leg Romanian Deadlifts (Hamstrings, Glutes, Balance) – 8 reps per leg (1 min)

• Hold a barbell or dumbbell.

• Hinge at the hips, lowering weight while keeping one leg extended behind.

6. Weighted Russian Twists (Core & Obliques) – 20 reps (10 per side) (45 sec)

• Hold a weight plate or dumbbell.

• Rotate side to side, keeping feet off the ground.

7. Cable Face Pulls (Shoulders & Upper Back Stability) – 12 reps (45 sec)

• Pull the rope toward your face, keeping elbows high.

• Squeeze shoulder blades at the top.

8. Step-Ups (Barbell or Dumbbells) (Legs & Power) – 10 reps per leg (1 min)

• Step onto a platform, pushing through the front leg.

• Add weight for progression.

9. Hanging Knee Raises (Core & Hip Flexors) – 12 reps (45 sec)

• Bring knees toward the chest without swinging.

Flexibility Training (5 Minutes)

(Enhances mobility for better diving mechanics, reinforcing movements from March 1 Workout.)

1. Resistance Band Pike Stretch – 1 min

• Sit on the floor with legs straight, loop the band around feet, and pull forward.

2. Seated Straddle Stretch with Resistance Band – 1 min

• Use the band to pull deeper into a straddle stretch.

3. Standing Quad Stretch with Band Assistance – 1 min

• Use a band to hold your foot while stretching your quad.

4. Thoracic Spine & Shoulder Stretch with Band – 1 min

• Attach the band overhead, lean forward, and stretch shoulders.

5. Deep Lunge Hip Opener with Band – 1 min

• Use a band to assist in deepening the hip flexor stretch.

Cooldown Stretch (5 Minutes)

(Promotes recovery and reduces muscle tightness.)

1. Forward Fold Hold – 1 min

2. Butterfly Stretch – 1 min

3. Low Lunge with Side Stretch (Both Sides) – 1 min

4. Shoulder Stretch Across Body – 1 min

5. Cat-Cow Flow – 1 min

Total Workout Time: 45 Minutes

• Warm-Up: 5 minutes

• Main Circuit: 25 minutes (2 rounds)

• Flexibility: 5 minutes

• Cooldown: 5 minutes

How This Connects to the March 1 Workout:

• Maintains strength focus on abs, legs, and shoulders while incorporating more resistance-based core work.

• Adds flexibility training for improved tuck and pike mechanics, complementing the explosive strength work from March 1.

• Uses resistance bands to reinforce proper exit mechanics, reducing energy leaks in diving takeoffs.

• Keeps divers progressing safely while maintaining independent workout structure.

This setup ensures balanced strength, flexibility, and endurance improvements. Let me know if you need adjustments!

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