# Core & Mobility Flow

You'll fire up your core from every angle and finish feeling tall, stable, and loose. A perfect mix of control work and mobility to build a rock-solid midsection.

## Warm-Up

- 1 × 60s Cat-Cow
- 1 × 45s Hip Circle
- 1 × 10 Pelvic Tilt
- 1 × 30s Bodyline Stability Drill

## Activation

- 2 × 10 Dead Bug
- 2 × 10 Bird Dog
- 2 × 12 Backbend (Shoulder Bridge)

## Main

- 1 × Anti-Extension Progression _(progression — pick your level)_
- 1 × Anti-Rotation Progression _(progression — pick your level)_
- 3 × 30s Side Plank
- 3 × 12 Crunch (Reverse)

## Holds

- 2 × 40s Hollow Body Hold

## Cool-Down

- 1 × 45s Child's Pose
- 1 × 45s Reclined Twist
- 1 × 45s Kneeling Hip Flexor Stretch