# MS Core 101

You'll build a rock-solid core foundation with controlled, beginner-friendly movements — no equipment needed, just you and the floor.

## Activation

- 1 × 30s Cat-Cow
- 1 × 8 Bird Dog
- 1 × 10 Pelvic Tilt

## Main

- 3 × 8 Dead Bug
- 3 × 6 Bird Dog
- 3 × 30s Plank
- 3 × 20s Side Plank
- 1 × 1 Split Squat
- 1 × 1 Push-Up (Diamond)
- 1 × 1 Split Squat
- 1 × 1 Push-Up (Diamond)
- 1 × 1 Reverse Plank
- 1 × 1 Plank (Shoulder Tap)
- 1 × 1 Squat Jump
- 1 × 1 Warrior III
- 1 × 1 Burpee
- 1 × 1 Sit-Up
- 1 × 1 Hamstring Stretch (90/90)
- 1 × 1 Squat (Goblet) - Kettlebell
- 1 × 1 Russian Twist

## Holds

- 1 × 30s Hollow Body Hold
- 1 × 40s Child's Pose