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, hamstrings, core.

Pull-Ups / Band-Assisted – 8–10 reps
How: Grip pull-up bar, pull chin over bar, lower under control. Band assist if needed.
Do: 8–10 reps per round.
Muscles: Lats, biceps, forearms, upper back.

Push-Ups with Shoulder Tap – 12 reps
How: Perform push-up, then tap opposite shoulder at the top, keeping hips steady.
Do: 12 reps per round.
Muscles: Chest, shoulders, triceps, core (anti-rotation).

Banded Rows – 12 reps
How: Anchor band, step back for tension. Pull band to ribs, squeeze shoulder blades, control return.
Do: 12 reps per round.
Muscles: Upper back (rhomboids, traps), lats, biceps.

Box Jumps – 6 jumps
How: Same as warm-up, but focus on explosive power.
Do: 6 jumps per round.
Muscles: Glutes, quads, hamstrings, calves, core (explosiveness).



Core & Finisher (10–12 min)

V-Ups – 20 reps
How: Lie flat, arms overhead. Lift arms and legs together into a “V,” touch toes, lower slowly.
Do: 20 reps.
Muscles: Abs, hip flexors.

Russian Twists – 20 reps
How: Sit, lean back, heels off floor if possible. Hold weight at chest. Rotate side to side, touch floor each time.
Do: 20 twists (10 each side).
Muscles: Obliques, abs, lower back.

Hollow Rocks – 30 sec
How: Hollow body position, rock forward/back small and controlled.
Do: 30 seconds.
Muscles: Abs, hip flexors.

Plank Band Pull-Throughs – 10 each side
How: Start in plank. Pull band under your body with one hand, switch sides. Keep hips square.
Do: 10 pulls per side.
Muscles: Core, shoulders, lats, stabilizers.

Max Effort Box Jumps – 3 x 15 sec
How: Perform as many jumps as possible in 15 sec bursts. Step down each rep.
Do: 3 rounds of 15 sec, rest 30 sec between.
Muscles: Glutes, quads, hamstrings, calves, core.

Flexibility & Stretching (15 min)

Shoulder Wall Slides – 2 x 8 reps (30 sec each set)
How: Stand with back and arms against a wall, elbows bent 90°. Slide arms upward as if making a “goal post,” keeping lower back flat.
Muscles: Shoulders, chest, upper back.

Overhead Band Shoulder Stretch – 2 x 30 sec per side
How: Anchor a band overhead. Grab it and lean forward so arm is pulled overhead. Hold stretch.
Muscles: Lats, shoulders, triceps.

Seated Pike Stretch – 2 x 45 sec
How: Sit with legs straight in front. Reach arms toward toes, chest to thighs. Keep knees straight.
Muscles: Hamstrings, calves, lower back.

Standing Straddle Forward Fold – 1 x 60 sec
How: Stand with legs wide, fold forward, hands on floor. Try to bring chest toward ground.
Muscles: Hamstrings, adductors, lower back.

Shoulder Bridge Stretch – 2 x 20 sec
How: Lie on back, bend knees, feet flat. Place hands by ears, push into a bridge. Straighten arms if possible.
Muscles: Shoulders, chest, spine, hip flexors.

Seal Stretch (Cobra) – 2 x 30 sec
How: Lie on stomach, place hands under shoulders. Press up so chest lifts, hips stay down.
Muscles: Abdominals, hip flexors, spine extension.

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