Move: Phase 3

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.

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Workout Breakdown

Strength and Body Control

Warmup

Dynamic Stretches

1 set × 1-10min

Plank

1 set × 10-60s

Reverse Plank

1 set × 10-60s

Hollow Body Hold

1 set × 10-60s

Superman Hold

1 set × 10-60s

Side Plank

1 set × 10-60s

Handstand

Handstand (Wall-Assisted)

1 set × 5-10min

Strength

3 circuits

L-sit Progression

Progressive exercise

Strength

3 circuits

HS Pushup Progression

Progressive exercise

Pullup Progression

Progressive exercise

Strength

3 circuits

Pushup Progression

Progressive exercise

Row Progression

Progressive exercise

Strength

3 circuits

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