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 |
