CORE ADVANTAGE – LEVEL 1.1
Dynamic Warm Up
Chest Stretch Against Wall
| Sets | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 each arm | 3/3 | — |
Low-Back Stretch in Doorway
| Sets | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 3 each side | 3/3 | — |
RainBow Stretch in Doorway
| Sets | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 each side | 3/3 | — |
Supine Figure 4
| Sets | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 each leg | 3/3 | — |
Kneeling Quad Stretch To Hamstring Stretch
| Sets | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 each leg | 3/3 | — |
WORKOUT
Opposite Arm/Leg Reach
| Sets | Reps | Tempo | Rest |
|---|---|---|---|
| 2 | 10 each side | 2/2 | 30 sec |
Hip Bridge with Heel Slide
| Sets | Reps | Tempo | Rest |
|---|---|---|---|
| 2 | 10 each leg | 2/2 | — |
Transverse Abdominis Activation
| Sets | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 5 | Hold 5 seconds | 5 seconds between each rep |
Tailbone Tucks
| Sets | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 5 | Hold 5 seconds | 5 seconds between each rep |
Kneeling Quad Stretch To Hamstring Stretch
| Sets | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 each leg | 3/3 | — |