Coast Divers Gym Workout Oct 2025

GYM WORKOUT – Level 2 (30–35 min)

Strength & Core Activation (7–8 min)

  1. Hollow Body Hold with Band Pull – 5 min total
  2. Lie in hollow position, arms overhead holding a resistance band stretched apart.
  3. Hold unbroken for as long as possible, rest <15 sec, keep going until 5 min total.
  4. BOSU Ball Mountain Climbers – 40 reps (20/leg)
  5. Hands on BOSU dome. Drive knees to chest quickly, keep hips low.
  6. Bench Jump-to-Step-Downs – 15 reps
  7. Jump explosively onto bench, land softly, step down under control each time.

Strength Circuit (3 Rounds – ~18 min)

  1. Dumbbell Thrusters – 12 reps
  2. Squat with dumbbells at shoulders, explode into overhead press.
  3. Pull-Ups with 3-Sec Pause at Top – 6–8 reps
  4. Hold chin above bar for 3 sec each rep, lower slowly.
  5. BOSU Ball Push-Up to Row – 8 each arm
  6. Hands on dumbbells balanced on BOSU, do a push-up, then row one dumbbell.
  7. Single-Leg Hip Thrusts (off bench) – 12 each leg
  8. Upper back on bench, one leg straight out, press hips up with other leg.
  9. Band-Resisted Squat Jumps – 10 reps
  10. Loop band under feet and over shoulders. Squat and explode into jump against resistance.

Core & Finisher (10–12 min)

  1. Yoga Ball Pike Push-Ups – 10 reps
  2. Feet on ball, hands on ground. Pike hips up, bend elbows to lower head toward floor, press up.
  3. Weighted V-Ups – 25 reps
  4. Lie flat holding dumbbell overhead, raise arms/legs into V-shape.
  5. BOSU Ball Side Plank Hip Dips – 15 each side
  6. Elbow on BOSU dome, lower and lift hips.
  7. Plank Band Rows – 12 each side
  8. Anchor band low, row while holding plank position.
  9. Bench Lateral Jump Overs – 5 x 20 sec (20 sec rest)
  10. Hands on bench, jump feet side-to-side quickly.

Flexibility & Stretching (10–12 min)

  1. Toe Point Band Stretch – 2 x 30 sec each foot
  2. Sit with band looped over toes, gently pull into a full point.
  3. Wall Pike Shoulder Stretch – 2 x 45 sec
  4. Feet walk up wall into pike, chest sinks between arms.
  5. Seated Pike Fold with Toe Point Hold – 2 x 60 sec
  6. Legs together, fold forward, reach toes. At end range, point toes hard and hold.
  7. Bridge with Rocking – 2 x 20 sec
  8. Push into full bridge, gently rock forward/back.
  9. Seal to Child’s Pose Flow – 3 rounds, 20 sec each
  10. Move between seal (chest up, hips down) and child’s pose (hips back, arms forward).

Comments

Post a Comment

Popular posts from this blog

APRIL CONDITIONING (MONDAY, WEDNESDAY, THURSDAY)

Coast Divers Conditioning: Snap to Entry Power (45 Minutes) 1. Warm-Up (5 Minutes) Activate full-body motion and diving-specific control. • Jump Rope Sprint (1 min): Use a jump rope to build speed and coordination. Stay on the balls of your feet and focus on fast, small jumps. • High Knees in Place (30 sec): Drive knees up to waist height rapidly. Keep your posture upright and arms pumping to simulate in-air explosiveness. • Arm Circles + Wrist Rolls (30 sec each direction): Do big arm circles forward and backward to warm up shoulders, then roll wrists in both directions to prep for entry reach. • Bodyweight Squats with Arm Drive (15 reps): Squat down with heels flat and chest upright. As you rise, drive your arms straight overhead into a tight streamline. • Seated Band-Resisted Tuck Hold to Entry Stretch (2 sets of 5 reps forward and 5 reps back): Sit on the ground with a resistance band under your feet and in both hands. • Forward Entry Version: Start in a tight seated tuck. Sweep yo...
Read more

MAY LEGS (MONDAY WEDNESDAY THURSDAY)

15-MINUTE LEG INTENSITY Glutes | Quads | Calves Format: 3 Rounds | 5 Moves | 45 sec work / 15 sec rest 1. Sumo Pulse Squats Stand wide, toes slightly turned out. Squat low and stay in the bottom third—pulse without standing up fully. Targets inner thighs and glutes. 2. Bulgarian Split Squats (Bodyweight or Weighted) Back foot on bench/box. Drop straight down into a deep lunge, then press through front heel. Switch legs at 22–23 sec. Glute and quad isolation. 3. Wall Sit with Heel Raise Hold Sit flat against a wall, thighs parallel to the floor. Lift both heels off the ground and hold. Brutal for quads + calves + core tension 4. Dumbbell Curtsy Lunge Hold dumbbells at your sides. Step one leg diagonally behind the other into a deep lunge, keeping torso upright. Alternate sides. Glutes + outer quad burn 5. Standing Single-Leg Calf Raises Stand on one leg. Raise your heel high, pause, and lower slowly. No leaning or support. Switch sides halfway. Focus on balance + full calf extension.
Read more

March Workout 2

March 2 Workout – Advanced Conditioning for Divers Focus: Core, Legs, Shoulders, Flexibility, Balance, Conditioning, Explosive Tuck/Pike, Hand-Grab Strength Duration: 35-40 minutes Equipment: Bodyweight, Dumbbells, Kettlebells, Body Balls, Resistance Bands, Cable Machine Workout Structure: • 4 Blocks (7-8 minutes each) • Increased difficulty from March 1 Workout • More reps, faster pace, less rest • Hand-grab speed and strength integrated throughout TWO ROUNDS EACH BLOCK Block 1: Core & Explosiveness 1. Pike-Ups with Resistance Band – 15 reps • Lie on your back with a resistance band looped around your feet. • Lift into a pike position, keeping legs straight and reaching for your toes. • Engage core and lower back down with control. 2. Russian Twists with Medicine Ball – 24 total reps (12 per side) • Sit on the floor, feet lifted slightly off the ground. • Hold a medicine ball at your chest and twist from side to side. • Keep core engaged and avoid leaning too far back. 3. Medicine...
Read more