Move: Phase 1

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.

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Workout Breakdown

Strength and Body Control

Wrist Flexibility Stretch

1 set × 2-5min

Scapular Shrug

1 set × 3×10 reps

Row (Scapular)

1 set × 3×10 reps

Plank

1 set × 10-60s

Reverse Plank

1 set × 10-60s

Bear Crawl

1 set × 2min

Squat (Full-Depth)

1 set × 3×10-30s

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

Kneeling Hip Flexor Stretch

1 set × 2×30-60s