# Core Crusher

You'll fire up every part of your core — front, sides, and deep stabilizers — leaving you feeling strong, tall, and switched on.

## Warm-Up

- 1 × 45s Cat-Cow
- 1 × 30s Hip Circle
- 1 × 10 Pelvic Tilt
- 1 × 10 Superman Hold

## Activation

- 1 × Anti-Extension Progression _(progression — pick your level)_
- 2 × 8 Bird Dog
- 2 × 8 Deadbug (Weighted) - Dumbbell

## Main Circuit

- **Superset · 3 rounds**
  - Anti-Extension Progression
  - 10 Bird Dog
  - 8 Deadbug (Weighted) - Dumbbell
- **Superset · 3 rounds**
  - 12 Russian Twist (Weighted)
  - 10 Leg Raise (Lying)
  - 10 Woodchop - Dumbbell

## Holds

- 2 × 40s Hollow Body Hold
- 2 × 30s Side Plank

## Cool-Down

- 1 × 40s Child's Pose
- 1 × 40s Lying Crossover Stretch
- 1 × 40s Kneeling Hip Flexor Stretch