CORE ADVANTAGE – LEVEL 3.1
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
Opposite Arm / Leg Reach from Plank Position
| Sets | Reps | Tempo | Rest |
| 3 | 10 each side | 1 / 1 | 30 s |
Back Extensions with Hand Under Chin
| Sets | Reps | Tempo | Rest |
| 3 | 15 | 2 / 2 | 30 s |
Inchworms
| Sets | Reps | Tempo | Rest |
| 3 | 15 | 2 / 2 | 30 s |
Tick-Tocks
| Sets | Reps | Tempo | Rest |
| 3 | 10 each leg | 1 / 1 | 30 s |
