# Mobility workout, and core

You'll fire up your core from every angle and finish feeling tall, stable, and more mobile — all in 30 minutes.

## Warm-Up

- 1 × 60s Cat-Cow
- 1 × 45s Hip Circle
- 1 × 10 Pelvic Tilt
- 1 × 10 Backbend (Shoulder Bridge)

## Activation

- 1 × 10-30s Plank
- 2 × 8 Bird Dog
- 2 × 8 Dead Bug

## Main Circuit

- **Superset · 3 rounds**
  - 30s Plank (Shoulder Tap)
  - 10-30s Assisted Knee Copenhagen Plank
- **Superset · 3 rounds**
  - 30s Side Plank
  - 12 Crunch (Reverse)
  - 12 Russian Twist

## Holds & Cool-Down

- 2 × 40s Hollow Body Hold
- 1 × 60s Child's Pose
- 1 × 45s Kneeling Hip Flexor Stretch
- 1 × 45s Reclined Twist