# Move (Phase 4)

## Strength Work

Wrist Flexibility Stretch · Leg Extension · Plank · Reverse Plank · Hollow Body Hold · Arch Body Hold (Prone) · Side Plank

### Warmup

- 1 × 1-2min Wrist Flexibility Stretch
- 1 × 10 Wall Extension
- 1 × 10-60s Plank
- 1 × 10-60s Reverse Plank
- 1 × 10-60s Hollow Body Hold
- 1 × 10-60s Arch Body Hold (Prone)
- 2 × 10-60s Side Plank

### L-sit Progression


### Pair 1


### Pair 2


### Pair 3


## Skill work

Wrist Flexibility Stretch · Trap-3 Raise · External Rotation · Serratus Wall Slides · Dead Bug · Frog Stand · Crane Pose (Bakasana) · Bear Crawl

### Warmup

- 1 × 2min Wrist Flexibility Stretch
- 1 × 10 Trap-3 Raise
- 1 × 10 External Rotation - Resistance Band
- 1 × 10 Serratus Wall Slide
- 1 × 30-60s Dead Bug

### Skill Work

- 1 × 1-3min Frog Stand
- 1 × 1-2min Crane Pose (Bakasana)
- 1 × 1-2min Bear Crawl


## Posture

Neck Circles L · Neck Circles R · Arm Circle · Wrist Circle · Foot Circle · Hip Circle · Spine Circumduction · Dead Hang · Seal Strerch · Glute Bridge · Tabletop Bridge · Air Cuban Rotation · Standing Spine Rotation · Lateral Plank · Standing Neck Extension · Chin Tuck

### Warmup

- 1 × 10 Neck Circles L
- 1 × 10 Neck Circles R
- 2 × 15 Arm Circle
- 2 × 30 Wrist Circle
- 2 × 30 Foot Circle
- 2 × 15 Hip Circle
- 2 × 5 Spine Circumduction

### Strength

- 1 × 1-2min Dead Hang
- 1 × 1-2min Seal Strerch
- 1 × 15 Glute Bridge
- 1 × 30-60s Tabletop Bridge
- 1 × 15 Air Cuban Rotation
- 2 × 15 Standing Spine Rotation
- 2 × 30s Lateral Plank
- 1 × 15 Standing Neck Extension
- 1 × 30s Chin Tuck