Reddit's Move Routine

The foundation phase focusing on basic mobility, flexibility, and introducing fundamental movement patterns. Includes wrist prep, bodyline drills, and basic strength exercises. Spend 2-4 weeks here before progressing.

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.

Intermediate phase introducing skill work like L-sits and handstand preparation. Strength training advances to harder progressions. This phase can last 2-3 months as you build toward the split routine.

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.

Handstand and mobility day (Tue/Thu/Sat) of the Phase 4 split routine. Dedicated practice for handstands, shoulder opening work (Emmet's routine), core conditioning, and lower body flexibility including squat mobility and hip stretches.