# Core

## Warm up

- 1 × 15-20 Torso Twist
- 1 × 8-10 Backbend Stretch (Standing)
- 1 × 5 World's Greatest Stretch
- 2 × 1-10 Scalpular wall Slides

## Workout

- 4 × 8-12 Row (Doorframe)
- 3 × 45-60s Bear Crawl
- 3 × 12-15 Superman
- 3 × 30-45s Side Plank
- 3 × 10-15 Leg Raise
- 3 × 40-45s Flutter Kick

## Burnout

- 2 × 1-60s Plank
- 2 × 20-30s Arch Body Hold (Prone)
- 2 × 30-60s Mountain Climber