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Copy of "Move: Phase 4 - Strength Work" myself

Strength training day (Mon/Wed/Fri) of the Phase 4 split routine. Features skill work (L-sit, handstand push-up progressions), paired strength exercises (pull-ups, push-ups, rows), and lower body work. Full body strength focus.

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Workout Breakdown

Warmup

Mobility

1

Wrist Flexibility Stretch

1 set × 120-120s

2

Wall Extension

1 set × 10-10 reps

Core Activation

Hold each position

1

Plank

1 set × 10-60s

2

Reverse Plank

1 set × 10-60s

3

Hollow Body Hold

1 set × 10-60s

4

Arch Body Hold (Prone)

1 set × 10-60s

5

Side Plank

1 set × 10-60s

Strength Work

L-Sit

3 circuits

10-30 second holds

L-sit Progression

Progressive exercise

Pair 1: Vertical Push/Pull

3 circuits

5-8 reps each

HS Pushup Progression

Progressive exercise

Pullup Progression

Progressive exercise

3

Push-Up (Pike Headstand)

1 set × 8-10 reps

Pair 2: Horizontal Push/Pull

3 circuits

8-12 reps each

Pushup Progression

Progressive exercise

Row Progression

Progressive exercise

3

Pike Compression Lift (Seated)

1 set × 30-60s

Pair 3: Squat/Hinge

3 circuits

5-8 reps each side

Squat Progression

Progressive exercise

Hinge Progression

Progressive exercise

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