# Skill Practice Basics

You'll dial in your hollow body and tuck positions — slow, controlled holds that build real core strength from the inside out. Quality reps only, no rush.

## Warm-Up

- 1 × 30s Wrist Circle
- 1 × 30s Wrist Forward and Back Bends
- 1 × 8 Cat-Cow _(Move slowly through each rep)_

## Skill Work

- 3 × 20s Hollow Body Hold _(Press lower back firmly into the floor)_
- 3 × 15s Open Tuck L-Sit Hold _(Keep arms straight and shoulders depressed)_
- 3 × 20s Bodyline Stability Drill _(Squeeze glutes and brace your core throughout)_

## Cool-Down

- 1 × 30s Wrist Flexibility Stretch
- 1 × 30s Kneeling Hip Flexor Stretch _(Right)_
- 1 × 30s Kneeling Hip Flexor Stretch _(Left)_