Coast Divers

25-Minute Conditioning for Divers Focus: Legs • Core • Explosive Movement • Balance Equipment: Bands, tumble track, (2) 8 lb med balls, balance boards Format: 5 stations – rotate every 5 minutes (1 minute per exercise, 5 rounds) Station 1 – Med Ball Explosive Power Med Ball Pike Snap Throws (30 sec) Sit in a pike position holding the ball at your feet. Snap up to “entry” position and throw the ball overhead into a mat/wall. Reset quickly and repeat explosively. Med Ball Squat Jumps (30 sec) Hold the ball at your chest. Lower into a squat, then explode upward into a jump. Land soft, repeat fast. Med Ball Russian Twists (1 min) Sit with feet off the ground in a hollow-like position. Hold the ball and twist side to side, tapping the ball to the ground each rep. Station 2 – Band Core + Tuck/Pike Strength Band-Resisted Tuck Holds (30 sec) Sit with band looped around feet, pulling knees into chest. Hands hold the band ends for resistance. Keep tight and hold the tuck as hard as possible. Ban...

Divers 6-Day Rebuild Plan (40 min Conditioning + 15 min Flexibility) Warm-up (2 min) Jog in Place or Jump Rope Light bounce on toes, get heart rate up, warm up joints. Core Block (8 min) Hollow Body Hold Lie on back, arms overhead, legs straight 6–8 inches off floor. Press lower back firmly into ground (no arch). Point toes, squeeze thighs, keep ribs tucked. Hold for the prescribed time (Day 1 = 1:00, build to 2:30). Hollow Body Rockers Stay in hollow position. Gently rock forward/back like a seesaw. Keep core tight, small controlled motion. Do reps as listed each day (10–25). Explosive Abs & Entries (10 min) Hanging Knee Raises Hang from pull-up bar, arms straight. Lift knees up to chest, control back down. Don’t swing. 3 sets of 10. Medicine Ball Pike Snaps Sit on floor in pike, hold ball at chest. Snap arms + chest overhead into “entry” position. Return to pike. 2 sets × 10. Hand-Grab Drills (Entry Simulation) Sit or stand in tuck/pike. On cue (clap/timer), quickly grab correct ...