CORE ADVANTAGE – LEVEL 2.4
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
Walking Hip Bridge
| Sets | Reps | Tempo | Rest |
| 2 | 15 each leg | 2 / 2 | 30 s |
Reverse Crunch
| Sets | Reps | Tempo | Rest |
| 2 | 15 | 2 / 2 | 30 s |
Seated Boat Row
| Sets | Reps | Tempo | Rest |
| 2 | 1 each side | Hold 15 s | 20 s |
TT Position Acceleration
| Sets | Reps | Tempo | Rest |
| 2 | 15 each leg | 1 / 1 | 30 s |
Overhead Squats
| Sets | Reps | Tempo | Rest |
| 2 | 15 | 2 / 2 | 20 s |
