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 |

