CORE ADVANTAGE – LEVEL 1.4
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
Hip Bridge With Heel Slides
| Sets | Reps | Tempo | Rest |
| 2 | 15 each leg | 2 / 2 | 30 s |
Mountain Climbers
| Sets | Reps | Tempo | Rest |
| 2 | 15 each side | 2 / 2 | 30 s |
Supine Knee Drops
| Sets | Reps | Tempo | Rest |
| 2 | 15 each side | 2 / 2 | 30 s |
Pac-Mans
| Sets | Reps | Tempo | Rest |
| 2 | 15 each leg | 2 / 2 | 30 s |
TT /Time Trial) Position Hold
| Sets | Reps | Tempo | Rest |
| 2 | 1 | Hold for 30-40 s | 30 s |
