# Foundation Core 101

You'll build a rock-solid core foundation with controlled, beginner-friendly movements — no equipment needed, just you and the floor.

## Activation

- 1 × 30s Cat-Cow
- 1 × 8 Bird Dog _(Each side)_
- 1 × 10 Pelvic Tilt

## Main

- 3 × 8 Dead Bug _(Each side)_
- 3 × 6 Bird Dog _(Each side)_
- 3 × 30s Plank
- 3 × 20s Side Plank _(Right)_
- 3 × 20s Side Plank _(Left)_

## Holds

- 1 × 30s Hollow Body Hold
- 1 × 40s Child's Pose