Coast Divers Sept 2025 Gym Workout
Strength & Core (30–35 min) Warm-Up & Activation (5 min) Hollow Body Hold – up to 3 min How: Lie on your back, arms overhead, legs straight. Lift shoulders and legs off floor, press lower back into ground, hold tight. Do: Hold for 3 minutes total (can split into sets). Muscles: Core (rectus abdominis, transverse abdominis, hip flexors). Band Pull-Aparts – 20 reps How: Hold band at shoulder height, arms straight. Pull apart by squeezing shoulder blades, return slowly. Do: 20 reps, 1 set. Muscles: Rear shoulders (posterior deltoids), upper back (rhomboids, traps). Box Jumps – 8–10 jumps How: Stand in front of high platform, swing arms, bend knees, and jump explosively. Land softly, step down. Do: 8–10 jumps. Muscles: Quads, glutes, hamstrings, calves, core (explosiveness). Strength Circuit (3 Rounds – ~15 min) Weighted Squats – 12 reps How: Hold dumbbells at shoulders, feet shoulder-width. Lower hips down and back, stand tall again. Do: 12 reps per round. Muscles: Quads, glutes, ...