CORE ADVANTAGE – LEVEL 3.3
DYNAMIC WARM UP
Low-Back Stretch in Door Way
| Sets | Reps | Tempo | Rest |
| 1 | 3 up and downs 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
Competition Check
| Sets | Reps | Tempo | Rest |
| 3 | 10 each side | 1 / 1 | 30 s |
Single-Leg Dead Lift
| Sets | Reps | Tempo | Rest |
| 3 | 10 each side | 2 / 2 | 30 s |
Single-Leg Squats
| Sets | Reps | Tempo | Rest |
| 3 | 10 each leg | 2 / 2 | 30 s |
Oblique Crossovers
| Sets | Reps | Tempo | Rest |
| 3 | 10 each side | 1 / 1 | 30 s |
Jumping Jacks on the Floor
| Sets | Reps | Tempo | Rest |
| 3 | 15 | As fast as possible | 30 s |
