Coast Divers

GYM WORKOUT – Level 2 (30–35 min) Strength & Core Activation (7–8 min) Hollow Body Hold with Band Pull – 5 min total Lie in hollow position, arms overhead holding a resistance band stretched apart. Hold unbroken for as long as possible, rest <15 sec, keep going until 5 min total. BOSU Ball Mountain Climbers – 40 reps (20/leg) Hands on BOSU dome. Drive knees to chest quickly, keep hips low. Bench Jump-to-Step-Downs – 15 reps Jump explosively onto bench, land softly, step down under control each time. Strength Circuit (3 Rounds – ~18 min) Dumbbell Thrusters – 12 reps Squat with dumbbells at shoulders, explode into overhead press. Pull-Ups with 3-Sec Pause at Top – 6–8 reps Hold chin above bar for 3 sec each rep, lower slowly. BOSU Ball Push-Up to Row – 8 each arm Hands on dumbbells balanced on BOSU, do a push-up, then row one dumbbell. Single-Leg Hip Thrusts (off bench) – 12 each leg Upper back on bench, one leg straight out, press hips up with other leg. Band-Resisted Squat Jumps...