CORE ADVANTAGE – LEVEL 1.3
DYNAMIC WARM UP
Low-Back Stretch in Door Way
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
Supermans
Sets | Reps | Tempo | Rest |
2 | 12 | 2 / 2 | 30 s |


Mountain Climbers
Sets | Reps | Tempo | Rest |
2 | 12 each side | 2 / 2 | 30 s |


Side Planks
Sets | Reps | Tempo | Rest |
2 | 12 each side | 2 / 2 | 30 s |


Audrey Two
Sets | Reps | Tempo | Rest |
2 | 12 each leg | 2 / 2 | 30 s |


TT /Time Trial) Position Hold
Sets | Reps | Tempo | Rest |
2 | 1 | Hold for 20-30 s | 30 s |

