# Slow core day

You'll fire up your obliques, challenge your rotational strength, and finish feeling rock-solid from hips to shoulders. Three focused rounds — no fluff, just real core power.

## Activation

- 2 × 30s Hip Circle

## Main

- **Superset · 3 rounds**
  - 12 Bicycle Crunch
  - 15 Russian Twist

## Holds

- 1 × 45s Hollow Body Hold
- 1 × 30s Side Plank
- 3 × 0 Pallof Press - Resistance Band