Coast Divers

Station 1 – Band Power + Control Equipment: Resistance bands Focus: Legs, shoulders, and core Banded Squats Step on the band with feet shoulder-width apart. Hold handles at shoulder height. Squat down, keeping tension in the band. Stand up and press slightly upward at the top. Banded Shoulder Press Stand on band with feet hip-width apart. Hold ends at shoulder height, palms forward. Press overhead, then lower slowly. Banded Pull-Apart Hold the band straight out in front of you at chest height. Pull it apart until your arms are straight out to your sides. Return with control. Banded Lateral Steps Step into a loop band or tie a small loop around your thighs. Keep knees bent, step side-to-side with control. Form focus: Keep the band under control the whole time — no snapping. Station 2 – Medicine Ball Circuit Equipment: 1–2 medicine balls (share between pairs) Focus: Power, core, coordination Medicine Ball Squat to Press Hold the ball at your chest. Squat down, then stand and press the ba...

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...