# Core Foundation

You'll build serious core endurance with longer holds and controlled movements — leaving you feeling solid and stable from the inside out.

## Warm-Up

- 1 × 45s Cat-Cow
- 1 × 30s Hip Circle
- 1 × 6 Inchworm
- 1 × 30s Bodyline Stability Drill

## Activation

- 3 × 10 Bird Dog
- 3 × 10 Dead Bug

## Main

- 1 × Anti-Extension Progression _(progression — pick your level)_
- 1 × Anti-Rotation Progression _(progression — pick your level)_
- 3 × 12 Plank (Shoulder Tap)

## Holds

- 2 × 45s Side Plank
- 1 × 45s Hollow Body Hold

## Cool Down

- 1 × 45s Child's Pose
- 1 × 40s Lying Crossover Stretch
- 1 × 40s Pike Stretch