# Core & Mobility

You'll fire up your core, improve control through your whole midsection, and finish feeling tall, stable, and loose. Perfect for building real strength where it counts.

## Warm-Up

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

## Activation

- 3 × 30s Dead Bug
- 3 × 8 Bird Dog

## Main

- **Superset · 3 rounds**
  - Anti-Extension Progression
  - Anti-Rotation Progression
- 3 × 12 Bicycle Crunch

## Holds & Cool-Down

- 1 × 45s Hollow Body Hold
- 1 × 45s Child's Pose
- 1 × 40s Reclined Twist