# 25-min Core & Conditioning

You'll torch your core from every angle — anti-rotation, anti-extension, and dynamic conditioning bursts that build real strength and body control. Show up and feel the difference.

## Activation

- 1 × 30s Cat-Cow
- 1 × 8 Bird Dog _(Each side)_
- 1 × 8 Dead Bug _(Slow and controlled)_

## Main

- **Superset · 3 rounds**
  - 30s Plank (Shoulder Tap) _(Hips level, slow taps)_
  - 30s Scissor Kick _(Lower back pressed down)_
- **Superset · 3 rounds**
  - 20 Russian Twist _(Feet off the floor)_
- 3 × 30s Hollow Body Hold _(Arms long, ribs down)_

## Holds

- 1 × 45s Side Plank _(Right)_
- 1 × 45s Side Plank _(Left)_
- 1 × 45s Plank _(Squeeze everything)_