Divers Emily Martin and Matthew Dixon create upper body workout

Great Britain and Plymouth Diving athletes, Emily Martin and Matthew Dixon, have created an upper body workout to help you maintain your strength while you can’t get in the pool.

Due to lockdown, divers are not able to undertake entries into the water therefore home training is a great way to keep fit.

Emily previously produced a core and glutes workout, but this time she has teamed up with Matthew to demonstrate this upper body session.

There are three different levels of difficulty in this workout, which all include the same exercises for different repetitions or lengths of time.

Start with level one and progress when you feel ready. Hit the play button to start.

Warm-up (20 seconds each)

• Running on the spot
• High knee jogs
• Side to side jumps
• Jumping jacks
• Good mornings
• Arm-swing circles
• Downward dog
• Wrist palm flexions
• Burpees
• Wrist back of hand extensions.

Neck hold

Beginner – two sets of six seconds.

Intermediate – two sets of 10 seconds.

Advanced – two sets of 20 seconds.

• Keep a straight line between your head, neck, back, hips and feet
• Head position remains neutral
• Engage you core, abdominals and glutes.

Tricep press ups

Beginner – two sets of six reps.

Intermediate – two sets of 12 reps.

Advanced – two sets of 18 reps.

• Engage your core, abdominals and glutes
• Head position remains neutral
• Keep your elbows close to your chest during all reps.

Yoga press up

Beginner – two sets of six reps.

Intermediate – two sets of 12 reps.

Advanced – two sets of 18 reps.

• Extend your shoulders on the highest point
• Keep your chest open when you get into the press
• Engage your core – abdominal.

YTW

Beginner – two sets of 20 seconds.

Intermediate – two sets of 30 seconds.

Advanced – two sets of one minute.

• Engage your core and glutes
• Squeeze your shoulder blades together
• Keep your legs straight for each rep.

Elastic tricep extensions

Beginner – single arm – two sets of seven reps. Double arm – two sets of 10 reps.

Intermediate – single arm – two sets of 15 reps. Double arm – two sets of 20 reps.

Advanced – single arm – two sets of 20 reps. Double arm – two sets of 30 reps.

• Keep elastic tension during all reps
• Keep the correct posture during all reps
• Complete full extension.

Elastic shoulder rotations

Beginner – internal rotation – 10 reps. External rotation – 10 reps.

Intermediate – internal rotation – 20 reps. External rotation – 20 reps.

Advanced – internal rotation – 30 reps. External rotation – 30 reps.

• Keep elastic tension during all reps and control each movement
• Keep your shoulder blades squeezed and your abdominals engaged during all reps
• Start the movement at neutral, keep your upper arm touching your body during all reps.

Tricep dips

Beginner – two sets of six reps.

Intermediate – two sets of 10 reps.

Advanced – two sets of 15 reps.

• Adapt the height of the box to allow you to complete a full range
• Keep a good posture during all reps
• Extend your triceps fully.

Handstand press up

Beginner – two sets of three reps.

Intermediate – two sets of five reps.

Advanced – two sets of eight reps.

• Keep a straight line between your head, neck, back, hips and feet
• Maintain the posture during the press up
• Adapt the range of the press up to keep the correct posture.

Handstand walk

The aim in this exercise is to cover the longest distance. However, make sure you have a clear and safe space to complete this and room for you to come down without hitting anything.

• Keep a straight line between your head, neck, back, hips and feet
• Head position remains neutral
• Engage your core, abdominals and glutes.