Coast Divers

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.

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...