# Core Power

You'll fire up your entire core with holds and controlled moves that build real stability and strength. Expect to feel longer, stronger, and more in control by the end.

## Warm-Up

- 1 × 60s Cat-Cow
- 1 × 45s Hip Circle
- 1 × 6 Inchworm

## Activation

- 2 × 10 Bird Dog
- 2 × 30s Bodyline Stability Drill

## Main Workout

- 1 × Anti-Extension Progression _(progression — pick your level)_
- 1 × Anti-Rotation Progression _(progression — pick your level)_
- 3 × 8 Dead Bug
- 3 × 10 Leg Raise

## Holds

- 2 × 40s Hollow Body Hold
- 2 × 30s Side Plank

## Cool Down

- 1 × 45s Child's Pose
- 1 × 40s Lying Crossover Stretch
- 1 × 40s Pike Stretch