# Core Conditioning

Build a rock-solid core with hollow body holds and mountain climbers — two moves that will light up your abs and teach your whole body to work together. Perfect for Week 2, this session adds just the right challenge to keep your progress on track!

## Warm-Up

- 1 × 40s Cat-Cow _(Slow and controlled breathing)_
- 1 × 8 Dead Bug _(Each side)_
- 1 × 10 Glute Bridge _(Hold 1 second at top)_
- 1 × 8 Leg Raise _(Keep lower back flat)_

## Main Workout

- 3 × 25s Hollow Body Hold _(Press lower back into the floor)_
- 3 × 30s Mountain Climber _(Drive knees in at a controlled pace)_
- 3 × 25s Plank _(Keep hips level, breathe steadily)_
- **Superset · 3 rounds**
  - 10 Bicycle Crunch _(Each side, slow and controlled)_
  - 20s Superman Hold _(Squeeze glutes and back at top)_
- 3 × 20s Side Plank _(Each side)_

## Cool Down

- 1 × 40s Child's Pose _(Breathe deeply and relax)_
- 1 × 30s Seated Forward Fold _(Reach toward your toes gently)_
- 1 × 25s Supine Spinal Twist _(Each side)_
- 1 × 30s Supine Knee Hug _(Pull both knees gently to chest)_