# Core & Stretch Flow

You'll fire up your core, loosen tight hips, and finish feeling long and relaxed — all in 30 minutes with zero equipment.

## Warm-Up

- 1 × 60s Cat-Cow
- 1 × 30s Hip Circle
- 1 × 6 World's Greatest Stretch
- 1 × 5 Inchworm

## Core Activation

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

## Main Core Work

- **Superset · 3 rounds**
  - 12 Bicycle Crunch
  - 25s Side Plank
  - 10 Leg Raise (Lying)
- 1 × 45s Hollow Body Hold

## Hip & Body Stretches

- 1 × 60s Frog Pose
- 1 × 60s Half Pigeon
- 1 × 45s Kneeling Hip Flexor Stretch
- 1 × 40s Lying Crossover Stretch
- 1 × 45s Child's Pose Lat Stretch
- 1 × 40s Reclined Twist
- 1 × 60s Savasana