A. WARM-UP1. Breathing + Light Core Bracing
2. Cat-Cow
3. Torso Twists
4. Hip Circles
5. Arm Circles
B. MAIN WORKOUT1. Dead Bug
2. Bird Dog
3. Core Brace Hold
4. Glute Bridge Hold
1. Dynamic Core Work
2. Plank with Shoulder Taps
3. Russian Twists
4. Mountain Climbers
1. Standing Core Control
2. Anti-Rotation Press
3. Single-Leg Reach
1. Child's Pose
○2. Forward Fold
3. Side Stretch
4. Cat-Cow Reset
5. Deep Breathing
