# Core Stability & Recovery

You'll challenge your core from every angle — rolling out, resisting rotation, and holding strong. Expect real burn and a solid sense of stability by the end.

## Activation

- 1 × 10 Bird Dog
- 1 × 30s Plank
- 1 × 8 Cat-Cow

## Main

- 3 × 10 Ab Wheel Rollout - Ab Wheel
- **Superset · 3 rounds**
  - 12 Pallof Press - Resistance Band _(Right)_
  - 12 Pallof Press - Resistance Band _(Left)_
  - 10 Dead Bug _(Each side)_
- **Superset · 3 rounds**
  - 12 Hanging Knee Raise
  - 30s Side Plank _(Right)_
  - 30s Side Plank _(Left)_

## Holds

- 3 × 40s Hollow Body Hold
- 1 × 60s Child's Pose