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 |
