CORE ADVANTAGE – LEVEL 1.1
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 |
WORKOUT
Opposite Arm / Leg Reach
| Sets | Reps | Tempo | Rest |
| 2 | 10 each side | 2 / 2 | 30 s |
Hip Bridge With Heel Slides
| Sets | Reps | Tempo | Rest |
| 2 | 10 each leg | 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 |
