CORE ADVANTAGE – LEVEL 1.2
DYNAMIC WARM UP
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 |
Rainbow Stretch in Door Way
| Sets | Reps | Tempo | Rest |
| 1 | 10 each side | 3 / 3 | None |
WORKOUT
Prone Snow Angels
| Sets | Reps | Tempo | Rest |
| 2 | 15 | 2 / 2 | 30 s |
Shoulder Blade Squeeze
| Sets | Reps | Tempo | Rest |
| 1 | 10 | 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 |
Pac-Mans
| Sets | Reps | Tempo | Rest |
| 2 | 15 each leg | 3 / 3 | 30 s |
Chair Squats
| Sets | Reps | Tempo | Rest |
| 2 | 15 | 2 / 2 | 30 s |
