# Core & Full Body

You'll fire up your core and build real midsection stability — every rep trains your body to stay strong and controlled from the inside out.

## Warm-Up

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

## Activation

- 2 × 8 Bird Dog
- 2 × 8 Dead Bug

## Main

- 1 × Anti-Extension Progression _(progression — pick your level)_
- 1 × Anti-Rotation Progression _(progression — pick your level)_

## Holds

- 2 × 30s Hollow Body Hold
- 1 × 30s Side Plank

## Cool Down

- 1 × 45s Child's Pose
- 1 × 40s Reclined Twist
- 1 × 40s Hamstring Stretch (Supine)