# Core & Explosive Power

You'll ignite your core, back, and shoulders with explosive holds and dynamic drills that build the stability and power you need for advanced moves. High intensity, laser-focused, and designed to unlock your potential.

## Activation

- 1 × 30s High Knees
- 2 × 12 Serratus Wall Slide
- 1 × 10 Arm Circle

## Main

- 3 × 40s Hollow Body Hold
- 3 × 12 Pallof Press - Resistance Band
- 3 × 35s Bear Crawl
- **Superset · 3 rounds**
  - 10 Pike-Up
  - 12 Plank (Shoulder Tap)
- 3 × 12 Woodchop - Resistance Band

## Holds

- 1 × L-sit Progression _(progression — pick your level)_
- 1 × 50s Plank