CORE ADVANTAGE – LEVEL 3.12345
DYNAMIC WARM UP
Low-Back Stretch in Door Way
Sets | Reps | Tempo | Rest |
1 | 3 up and downs 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 | 2 / 2 | None |
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 |
WORKOUT
Opposite Arm / Leg Reach from Plank Position
Sets | Reps | Tempo | Rest |
3 | 10 each side | 1 / 1 | 30 s |
Back Extensions with Hand Under Chin
Sets | Reps | Tempo | Rest |
3 | 15 | 2 / 2 | 30 s |
Wind shield Wipers
Sets | Reps | Tempo | Rest |
3 | 15 | 2 / 2 | 30 s |
Jackknives
Sets | Reps | Tempo | Rest |
3 | 15 | 2 / 2 | 30 s |
Inchworms
Sets | Reps | Tempo | Rest |
3 | 15 | 2 / 2 | 30 s |
Bicycle Crunch
Sets | Reps | Tempo | Rest |
3 | 10 each side | 1 / 1 | 30 s |
Side Plank with Hip Drops
Sets | Reps | Tempo | Rest |
3 | 15 | 1 / 1 | 30 s |
Musette
Sets | Reps | Tempo | Rest |
3 | 10 each side | 1 / 1 | 20 s |
Tick-Tocks
Sets | Reps | Tempo | Rest |
3 | 10 each leg | 1 / 1 | 30 s |
Competition Check
Sets | Reps | Tempo | Rest |
3 | 10 each side | 1 / 1 | 30 s |
Single-Leg Dead Lift
Sets | Reps | Tempo | Rest |
3 | 10 each side | 2 / 2 | 30 s |
Single-Leg Squats
Sets | Reps | Tempo | Rest |
3 | 10 each leg | 2 / 2 | 30 s |
Oblique Crossovers
Sets | Reps | Tempo | Rest |
3 | 10 each side | 1 / 1 | 30 s |
Jumping Jacks on the Floor
Sets | Reps | Tempo | Rest |
3 | 15 | As fast as possible | 30 s |
Toss the Water Bottle
Sets | Reps | Tempo | Rest |
3 | 10 each side | 1 / 1 | 30 s |