# Copy of "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 × 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