# Core Stability Flow

You'll fire up your entire core — front, sides, and deep stabilizers — in a smooth 15-minute flow that leaves you feeling tall, strong, and in control.

## Activation

- 1 × 30s Cat-Cow
- 1 × 20s Hip Circle
- 1 × 10 Backbend (Shoulder Bridge)

## Main

- **Superset · 3 rounds**
  - Anti-Extension Progression
  - Anti-Rotation Progression
  - 30s Dead Bug

## Holds

- 1 × 30s Side Plank
- 1 × 40s Hollow Body Hold