# Static Hold & Core Strength (Copy)

You'll build the deep core tension and spinal stability needed for advanced holds like planche and front lever. Short, focused sets of static holds and dynamic core work will wire your body for rigid control.

## Activation

- 1 × 8 Squat (Sky Reach)
- 1 × 10 Arm Circle
- 1 × 6 Hip CARS

## Main

- 4 × 5 Dead Bug
- 3 × 5 Leg Raise
- **Superset · 3 rounds**
  - 30s Side Plank
  - 5 Torso Twist (Bent-Over)
- 3 × 40s Superman Hold

## Holds

- 2 × 45s Hollow Body Hold