# Copy of "Move: Phase 4 - Strength Work" stop

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**
  - 10-30s L-Sit Hold (Foot-Supported)
- **Pair 1: Vertical Push/Pull · 3 rounds**
  - 8-10 Dip (Parallel Bar)
  - 8-10 Pull-Up
  - 8-10 Push-Up (Pike Headstand)
- **Pair 2: Horizontal Push/Pull · 3 rounds**
  - 5-8 Push-Up (Diamond)
  - 5-8 Inverted Row
- **Pair 3: Squat/Hinge · 3 rounds**
  - 5-8 Pistol Squat (Partial ROM)
  - 5-8 Deadlift (Single-Leg Romanian)