# Core & Full Body

Build a rock-solid core with controlled planks and leg raises that will power all your lifts ahead. Keep the focus on form and breathing — quality over quantity today!

## Warm-Up

- 2 × 30s Cat-Cow _(Slow and controlled)_
- 1 × 30s Hip Circle _(Clockwise then counterclockwise)_
- 2 × 10 Glute Bridge _(Hold 1s at the top)_

## Main Workout

- 3 × 8 Dead Bug _(Opposite arm and leg)_
- 3 × 25s Plank _(Keep hips level, breathe steadily)_
- 2 × 10 Leg Raise (Lying) _(Lower legs slowly, keep lower back flat)_
- 2 × 8 Bird Dog _(Each side)_
- 2 × 20s Side Plank _(Each side)_

## Cool Down

- 1 × 40s Child's Pose _(Breathe deeply into your lower back)_
- 1 × 30s Supine Spinal Twist _(Each side)_
- 1 × 30s Supine Knee Hug _(Pull both knees gently to chest)_