CORE ADVANTAGE – LEVEL 3.4
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
Back Extensions with Hand Under Chin
| Sets | Reps | Tempo | Rest |
| 3 | 15 | 1 / 1 | 15 s |
Inchworms
| Sets | Reps | Tempo | Rest |
| 3 | 15 | 2 / 2 | 15 s |
Side Plank with Hip Drops
| Sets | Reps | Tempo | Rest |
| 3 | 15 each side | 1 / 1 | 15 s |
Musette
| Sets | Reps | Tempo | Rest |
| 3 | 15 each side | 1 / 1 | 15 s |
Single-Leg Dead Lifts
| Sets | Reps | Tempo | Rest |
| 3 | 15 each side | 2 / 2 | 15 s |
Oblique Crossovers
| Sets | Reps | Tempo | Rest |
| 3 | 15 each side | 1 / 1 | 15 s |
