Coast Divers

COAST DIVERS – PRE-NATIONALS TAPER WORKOUT Duration: 45 Minutes BLOCK 1: CONTROLLED ENTRY POWER (12 minutes) Format: 2 rounds — 45 sec work / 15 sec rest — 1 min break between rounds Med Ball Pike Snap to Streamline Hold Stand holding a light to medium med ball. Fold into a deep pike, then snap up and jump vertically into a tight streamline. Land softly and freeze in streamline before resetting. Resistance Band Entry Drill (Slowed Tempo) Anchor a resistance band behind you. Start in a pike position. Snap legs down and arms up into streamline slowly, emphasizing control and form. Return with the same control. Hanging Pike-Ups to Streamline Freeze Hang from a pull-up bar. Pull your legs up into a tight pike, then snap down into a streamline hollow hold. Pause briefly before returning to hang. No swinging. Step-Through Tuck Jump to Entry Reach Step forward into a lunge. From that step, jump into a tight tuck in the air. Land softly and rise into a standing streamline hold. Alternate legs ...

COAST DIVERS – LEG INTENSITY (LEVEL 2 – JUNE UPGRADE) Focus: Glutes | Quads | Calves Time: 15 Minutes Format: 3 Rounds | 5 Moves | 45 sec work / 15 sec rest 1. Weighted Sumo Pulse + Jump Combo Hold a kettlebell or dumbbell at chest level. Pulse in the low sumo squat for 3 counts, then explode upward into a vertical jump. Land softly, drop back into pulses, and repeat. Targets inner thighs, glutes, and adds plyo power. 2. Bulgarian Split Squat with Pause at Bottom Back foot elevated on a bench. Lower slowly and pause for 2 seconds at the bottom before pressing back up. Use dumbbells for added intensity. Switch legs at ~22 sec. Increases glute and quad time under tension. 3. Wall Sit with Alternating Heel Raises Sit flat against a wall, thighs parallel. Alternate heel lifts (left up, then right up) every few seconds—don’t rest both heels down at the same time. Core, quads, and calves burn under constant instability. 4. Dumbbell Curtsy to Side Lunge Combo Hold dumbbells at sides. Curtsy l...

COAST DIVERS – ADVANCED ENTRY POWER WORKOUT (LEVEL 2 – JUNE) Duration: 30 Minutes Goal: Maximize entry precision, explosive power, control, and real-world diving application. BLOCK 1: CORE & ENTRY POWER Time: 12 Minutes (2 Rounds | 6 Minutes Each) Format: 45 sec work / 15 sec rest | 1-minute break between rounds 1. Med Ball Pike Snap to Streamline Jump Hold a 15–20 lb med ball. Deep pike, then explode into a vertical jump, shooting into streamline mid-air. Stick the landing in a tight hold before resetting. 2. Cable or Heavy Band Pike-to-Entry Drill Start in pike with low cable or anchored band. Snap legs down and arms overhead in one coordinated motion. Emphasize a double snap: legs + arms with speed and control. 3. Weighted Hanging Pike-Ups to Entry Snap Use ankle weights or med ball between feet. Lift into pike, snap down into hollow hold, then back to hang without swinging. 4. Explosive Tuck Jump to Stick + Entry Reach Jump straight up into tight tuck. Land a...