Coast Divers

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.

COAST DIVERS – ADVANCED ENTRY POWER WORKOUT BLOCK 1: CORE & ENTRY POWER Time: 12 Minutes (2 Rounds | 6 Minutes Each) 45 sec work / 15 sec rest | 1-minute break between rounds Med Ball Pike Snap to Streamline Hold Stand with feet together, holding a 10–15 lb medicine ball. Hinge at your hips into a deep pike (chest toward thighs). In one quick motion, “snap” your body up into a tall standing position. As you rise, shoot the ball overhead into a locked streamline (arms tight, biceps by ears). Hold that finish position for 2 seconds before resetting. Cable or Heavy Band Tuck Snaps Anchor a resistance band under your feet or use a low cable. Hold the handles with your hands at your knees in a tuck position. Quickly pull upward into a full entry position, reaching arms overhead and locking out. Focus on speed, but hit a perfect shape each time. Weighted Hanging Pike-Ups to Snap Down Hang from a pull-up bar. If possible, use ankle weights or hold a light ball between your feet. Lift your...

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...

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...

Dryboard Conditioning – Workout for Divers Focus: Core, legs, shoulders, explosiveness, balance, and fast hand-grabbing Equipment: Medicine Ball, Dumbbells, Kettlebell, Yoga Ball, Resistance Band Workout (3 Blocks, 2 Rounds per Block) Block 1: Core & Explosiveness 1. Pike-Ups with Resistance Band – 8 reps • Lie on your back with a resistance band around your feet. • Keep legs straight and lift them into a pike position, engaging your core. • Lower slowly back to the ground with control. 2. Russian Twists with Medicine Ball – 12 reps • Sit on the floor in a tuck position, feet slightly lifted. • Hold the medicine ball and rotate side to side, tapping the ball on the ground each time. • Keep your core tight and rotate your whole torso. 3. Fast Overhead Hand-Grab Drill – 15 reps • Start with arms extended out wide. • Snap hands together into an overhead grab position as fast as possible, simulating a dive entry. • Focus on speed and clean technique. Block 2: Strength & Stability 1...

15-Minute Intensive Legs & Glutes Workout Goal: Build strength, power, and endurance in the legs and glutes. Equipment Needed: Barbells, dumbbells, resistance bands, and a step or box. Warm-Up (2 Minutes) 1. Bodyweight Squats (30 seconds) • Stand shoulder-width apart, lower hips until thighs are parallel to the floor, then drive back up through heels. • Keep your chest up and core engaged. 2. Glute Bridges (30 seconds) • Lie on your back, feet flat and shoulder-width apart. • Push through your heels to lift your hips, squeezing your glutes at the top. Lower slowly. 3. Walking Lunges (30 seconds) • Step forward with one leg, lowering until your back knee nearly touches the floor. • Push off the front foot and bring the back leg forward into the next lunge. 4. Jump Squats (30 seconds) • Squat down and explode up into a jump, landing softly back into a squat position. Workout Circuit (12 Minutes) Perform each exercise for 40 seconds, rest 20 seconds between moves. Complete two rounds....

20-Minute Strength & Flexibility Workout Objective: Continue building on past workouts with barbells, heavy weights, and bands. The first 15 minutes focus on strength, while the last 5 minutes prioritize flexibility for cooldown. 15-Minute Strength Workout (Barbells, Heavy Weights, Bands) Perform 3 sets of each exercise, resting 30 seconds between sets. 1. Barbell Front Squats (4 mins) • Load a barbell onto the front of your shoulders. • Keep elbows up, core tight, and squat deep. • Drive through your heels to stand. • Reps: 8-10 per set 2. Overhead Barbell Press (3 mins) • Stand with feet shoulder-width apart, barbell at shoulder height. • Press the bar overhead, locking out arms. • Lower with control. • Reps: 8-10 per set 3. Romanian Deadlifts with Barbell (3 mins) • Hold the barbell with a slight bend in the knees. • Lower the weight slowly while keeping your back straight. • Squeeze glutes to return to standing. • Reps: 8-10 per set 4. Banded Face Pulls (3 mins) • Use a resista...