CORE ADVANTAGE – LEVEL 3.12345

DYNAMIC WARM UP

Low-Back Stretch in Door Way

SetsRepsTempoRest
13 up and downs each side3 / 3None

Rainbow Stretch in Door Way

SetsRepsTempoRest
110 each side3 / 3None

Supine Figure 4

SetsRepsTempoRest
110 each side2 / 2None

Kneeling Quad Stretch to Hamstring Stretch

SetsRepsTempoRest
110 each side3 / 3None

Chest Stretch Against Wall

SetsRepsTempoRest
110 each side3 / 3None

WORKOUT

Opposite Arm / Leg Reach from Plank Position

SetsRepsTempoRest
310 each side1 / 130 s

Back Extensions with Hand Under Chin

SetsRepsTempoRest
3152 / 230 s

Wind shield Wipers

SetsRepsTempoRest
3152 / 230 s

Jackknives

SetsRepsTempoRest
3152 / 230 s

Inchworms

SetsRepsTempoRest
3152 / 230 s

Bicycle Crunch

SetsRepsTempoRest
310 each side1 / 130 s

Side Plank with Hip Drops

SetsRepsTempoRest
3151 / 130 s

Musette

SetsRepsTempoRest
310 each side1 / 120 s

Tick-Tocks

SetsRepsTempoRest
310 each leg1 / 130 s

Competition Check

SetsRepsTempoRest
310 each side1 / 130 s

Single-Leg Dead Lift

SetsRepsTempoRest
310 each side2 / 230 s

Single-Leg Squats

SetsRepsTempoRest
310 each leg2 / 230 s

Oblique Crossovers

SetsRepsTempoRest
310 each side1 / 130 s

Jumping Jacks on the Floor

SetsRepsTempoRest
315As fast as possible30 s

Toss the Water Bottle

SetsRepsTempoRest
310 each side1 / 130 s