# Reddit's Move Routine

A 5-phase bodyweight program that builds strength, mobility, and body control from scratch. Great for beginners who want structured long-term progression.

## 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.

### Strength and Body Control

- 1 × 2-5min Wrist Flexibility Stretch
- 3 × 10 Scapular Shrug
- 3 × 10 Row (Scapular)
- 1 × 10-60s Plank
- 1 × 10-60s Reverse Plank
- 1 × 2min Bear Crawl
- 3 × 10-30s Squat (Full-Depth)

### Stretching and Mobility

- 1 × 30-60s Child's Pose
- 2 × 30-60s Child's Pose Lat Stretch
- 1 × 10 Wall Extension
- 2 × 30-60s Chest Wall Stretch
- 2 × 30-60s Calf Stretch - Stair
- 2 × 30-60s Hamstring Stretch (Supine)
- 6 × 10 Leg Lift (Front Scale)
- 2 × 30-60s Kneeling Hip Flexor Stretch


## 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.

### Strength and Body Control

- 1 × 1-5min Wrist Flexibility Stretch
- 1 × 10 Shoulder Shrug (Circular)
- 1 × 10-60s Plank
- 1 × 10-60s Reverse Plank
- 1 × 10-60s Hollow Body Hold
- 1 × 1-5min Frog Stand
- **Strength and Control · 3 rounds**
  - Pushup Progression
- **Strength and Control · 3 rounds**
  - Row Progression
- **Strength and Control · 3 rounds**
  - Squat Progression
- 1 × 1-2min Bear Crawl

### Stretching and Mobility

- 1 × 30-60s Child's Pose
- 2 × 30-60s Child's Pose Lat Stretch
- 1 × 10 Wall Extension
- 2 × 30-60s Chest Wall Stretch
- 2 × 30-60s Calf Stretch - Stair
- 2 × 30-60s Hamstring Stretch (Supine)
- 6 × 10 Leg Lift (Front Scale)
- 1 × 1 Squat (Dynamic Mobility)
- 2 × 30-60s Kneeling Hip Flexor Stretch


## 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.

### Strength and Body Control

- 1 × 1-10min Dynamic Stretch
- 1 × 10-60s Plank
- 1 × 10-60s Reverse Plank
- 1 × 10-60s Hollow Body Hold
- 1 × 10-60s Superman Hold
- 1 × 10-60s Side Plank
- 1 × 5-10min Handstand (Wall-Assisted)
- **Strength · 3 rounds**
  - L-sit Progression
- **Strength · 3 rounds**
  - HS Pushup Progression
  - Pullup Progression
- **Strength · 3 rounds**
  - Pushup Progression
  - Row Progression

### Stretching and Mobility

- 1 × 30-60s Child's Pose
- 2 × 30-60s Child's Pose Lat Stretch
- 1 × 10 Wall Extension
- 2 × 30-60s Chest Wall Stretch
- 2 × 30-60s Calf Stretch - Stair
- 2 × 30-60s Hamstring Stretch (Supine)
- 6 × 10 Leg Lift (Front Scale)
- 1 × 1 Squat (Dynamic Mobility)
- 2 × 30-60s Kneeling Hip Flexor Stretch


## Move: Phase 4 - Strength Work

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.

### Warmup

- 1 × 120s 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)
- 1 × 10-60s Side Plank

### Strength Work

- **L-Sit · 3 rounds**
  - L-sit Progression
- **Pair 1: Vertical Push/Pull · 3 rounds**
  - HS Pushup Progression
  - Pullup Progression
- **Pair 2: Horizontal Push/Pull · 3 rounds**
  - Pushup Progression
  - Row Progression
- **Pair 3: Squat/Hinge · 3 rounds**
  - Squat Progression
  - Hinge Progression


## Move: Phase 4 - Handstand & Mobility

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.

### Wrist Mobility

- 1 × 300-600s Wrist Flexibility Stretch

### Shoulder Opening

- 2 × 15-20 Banded Pull-aparts
- 2 × 10 Shoulder Dislocate - Resistance Band
- 2 × 60s Lat Foam Rolling
- **Shoulder Strength · 4 rounds**
  - 10 Wall Extension
- 3 × 30-60s German Hang
- 3 × 30-60s Butcher's Block

### Core

- **Hollow Body · 3 rounds**
  - 30-60s Hollow Body Hold

### Handstand Practice

- 1 × 300-600s Handstand (Wall-Assisted)

### Lower Body Mobility

- 1 × 300-600s Squat (Dynamic Mobility)
- 2 × 60s Kneeling Hip Flexor Stretch
- 2 × 60s Hamstring Stretch (Supine)
- 2 × 60s Calf Stretch - Stair