Aug 2025 Rebuild

Divers 6-Day Rebuild Plan (40 min Conditioning + 15 min Flexibility)

Warm-up (2 min)

Jog in Place or Jump Rope

1. Light bounce on toes, get heart rate up, warm up joints.

Core Block (8 min)

Hollow Body Hold

1. Lie on back, arms overhead, legs straight 6–8 inches off floor.
2. Press lower back firmly into ground (no arch).
3. Point toes, squeeze thighs, keep ribs tucked.
4. Hold for the prescribed time (Day 1 = 1:00, build to 2:30).
   
5. Hollow Body Rockers
   
6. Stay in hollow position.
7. Gently rock forward/back like a seesaw.
8. Keep core tight, small controlled motion.
9. Do reps as listed each day (10–25).

Explosive Abs & Entries (10 min)

Hanging Knee Raises

1. Hang from pull-up bar, arms straight.
2. Lift knees up to chest, control back down.
3. Don’t swing.
4. 3 sets of 10.
   
5. Medicine Ball Pike Snaps
   
6. Sit on floor in pike, hold ball at chest.
7. Snap arms + chest overhead into “entry” position.
8. Return to pike.
9. 2 sets × 10.
   
10. Hand-Grab Drills (Entry Simulation)
    
11. Sit or stand in tuck/pike.
12. On cue (clap/timer), quickly grab correct entry hand.
13. Reset and repeat.
14. 3 rounds × 30 sec.

Explosive Legs (10 min)

Jump Squats

1. Stand feet shoulder-width apart.
2. Squat to 90°, explode upward.
3. Land softly, reset.
4. 3 × 10 reps.
   
5. Walking Lunges with Twist
   
6. Step forward into lunge.
7. Hold ball at chest or overhead.
8. Twist torso toward front leg.
9. Push up and step through.
10. 2 × 16 steps.
    
11. Vertical Jumps
    
12. Stand tall, swing arms down, bend knees.
13. Explode straight up.
14. Reach arms overhead.
15. 3 × 6 jumps.

Wrists/Forearms (7 min)

Wrist Roll-Ups

1. Use dowel + rope + small weight.
2. Roll wrists to wind weight up, then unwind slowly.
3. Forward & reverse.
4. 3 × 10 rolls each way.
   
5. Farmer’s Carry
   
6. Hold dumbbells heavy enough to feel grip strain.
7. Walk slowly, upright posture.
8. Grip tight for 20 sec.
9. 3 rounds.
   
10. Towel Grip Hangs
    
11. Hang towels over pull-up bar.
12. Grip towels tightly.
13. Hang bodyweight for 15–20 sec.
14. 3 rounds.

Wrap Conditioning (3 min)

Plank Hold

1. On elbows, body straight.
2. Squeeze glutes + abs, no sag.
3. Hold 45 sec × 2.

Flexibility (15 min)

Pike (6 min)

Seated Pike Hold – Sit legs straight, reach to toes, chest forward, hold 2 × 30 sec.

1. Dynamic Pike-to-Straddle Flow – Move smoothly from pike reach to straddle reach, 2 × 30 sec.
2. Standing Forward Fold – Stand tall, fold at hips, arms crossed, let head hang, 2 × 30 sec.

Shoulders (5 min)

Wall Slides – Back to wall, arms in “goalpost,” slide arms up/down, 2 × 8 reps.

1. Overhead Band Stretch – Band overhead, pull apart slightly, press back behind ears, 2 × 30 sec.
2. Child’s Pose with Side Reach – Kneel, sit hips back, arms overhead. Walk hands to right, stretch left side, 30 sec each side × 2.

Wrists (4 min)

Wrist Extension Stretch – On knees, palms flat, fingers back toward knees, lean back gently, 2 × 20 sec.

1. Wrist Flexion Stretch – Palms down, fingers forward, press gently, 2 × 20 sec.
2. Wrist Circles – Interlace fingers, rotate wrists both directions, 2 × 10 each way.

✅ Hollow Body Hold Progression (Days 1–6)

1. Day 1 → 1:00 hold + 10 rockers
2. Day 2 → 1:15 hold + 12 rockers
3. Day 3 → 1:30 hold + 15 rockers
4. Day 4 → 2:00 hold + 20 rockers
5. Day 5 → 2:15 hold + 20 rockers
6. Day 6 → 2:30 hold + 25 rockers