CORE ADVANTAGE – LEVEL 2.5
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 |


WORKOUT
Prone Snow Angels with Shoulder Press
Sets | Reps | Tempo | Rest |
2 | 12 | 2 / 2 for Angel 1 / 1 for Press | 30 s |


Reverse Crunch
Sets | Reps | Tempo | Rest |
2 | 12 | 2 / 2 | 30 s |


Grab the Water Bottle
Sets | Reps | Tempo | Rest |
2 | 12 each side | 1 / 1 | 30 s |


Seated Boat Row
Sets | Reps | Tempo | Rest |
2 | 1 each side | Hold 15 s each side | 30 s |


Crossover Squats
Sets | Reps | Tempo | Rest |
2 | 12 each side | 1 / 1 | 30 s |


TT Final Sprint
Sets | Reps | Tempo | Rest |
2 | 12 each arm | 1 / 1 | 30 s |

