Move: Phase 2

Builds on Phase 1 with increased volume and introduces paired exercise sets. Focus on developing pulling and pushing strength with rows and push-ups. Continue mobility work. Spend 4-6 weeks here.

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Workout Breakdown

Strength and Body Control

Warmup

Wrist Flexibility Stretch

1 set × 1-5min

Shoulder Shrug Circle

1 set × 10 reps

Plank

1 set × 10-60s

Reverse Plank

1 set × 10-60s

Hollow Body Hold

1 set × 10-60s

Handbalancing

Frog Stand

1 set × 1-5min

Strength and Control

3 circuits

Pushup Progression

Progressive exercise

Strength and Control

3 circuits

Row Progression

Progressive exercise

Strength and Control

3 circuits

Squat Progression

Progressive exercise

Bear Crawl

1 set × 1-2min

Stretching and Mobility

Child's Pose

1 set × 30-60s

Child's Pose Lat Stretch

1 set × 2×30-60s

Wall Extensions

1 set × 10 reps

Chest Wall Stretch

1 set × 2×30-60s

Calf Stretch - Stair

1 set × 2×30-60s

Hamstring Stretch (Supine)

1 set × 2×30-60s

Leg Lift (Front Scale)

1 set × 6×10 reps

Squat (Dynamic Mobility) - Body Only

1 set × 1-1 reps

Kneeling Hip Flexor Stretch

1 set × 2×30-60s