core1 – ormhansen.dk

CORE ADVANTAGE – LEVEL 1.12345

DYNAMIC WARM UP

Low-Back Stretch in Door Way

Sets	Reps	Tempo	Rest
1	10 each side	3 / 3	None

Rainbow Stretch in Door Way

Sets	Reps	Tempo	Rest
1	10 each side	3 / 3	None

Supine Figure 4

Sets	Reps	Tempo	Rest
1	10 each side	3 / 3	None

Kneeling Quad Stretch to Hamstring Stretch

Sets	Reps	Tempo	Rest
1	10 each side	3 / 3	None

Chest Stretch Against Wall

Sets	Reps	Tempo	Rest
1	10 each side	3 / 3	None

WORKOUT

Opposite Arm / Leg Reach

Sets	Reps	Tempo	Rest
2	10 each side	2 / 2	30 s

Supermans

Sets	Reps	Tempo	Rest
2	12	2 / 2	30 s

Prone Snow Angels

Sets	Reps	Tempo	Rest
2	15	2 / 2	30 s

Hip Bridge With Heel Slides

Sets	Reps	Tempo	Rest
2	10 each side	2 / 2	30 s

Shoulder Blade Squeeze

Sets	Reps	Tempo	Rest
1	10	Hold 5 s	5 s between each rep

Mountain Climbers

Sets	Reps	Tempo	Rest
2	12 each side	2 / 2	30 s

Transversus Abdominis (TVA) Activation

Sets	Reps	Tempo	Rest
1	5	Hold 5 s	5 s between each rep

Tailbone Tucks

Sets	Reps	Tempo	Rest
1	5	Hold 5 s	5 s between each rep

Wall Squat With Pelvic Tucks

Sets	Reps	Tempo	Rest
1	10	Hold 5 s	5 s between each rep

Side Planks

Sets	Reps	Tempo	Rest
2	12 each side	2 / 2	30 s

Supine Knee Drops

Sets	Reps	Tempo	Rest
2	10 each side	2 / 2	30 s

Pac-Mans

Sets	Reps	Tempo	Rest
2	15 each leg	3 / 3	30 s

Audrey Two

Sets	Reps	Tempo	Rest
2	12 each leg	2 / 2	30 s

Chair Squats

Sets	Reps	Tempo	Rest
2	15	2 / 2	30 s

TT /Time Trial) Position Hold

Sets	Reps	Tempo	Rest
2	1	Hold for 20-30 s	30 s