# Move: Phase 4 - Handstand & Mobility (Copy)

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 × 60s Lat Foam Rolling
- 2 × 10 Shoulder Dislocate - Resistance Band
- 4 × 8-15 Banded Pull-aparts
- 4 × 8-15 Trap-3 Raise
- 4 × 8-15 Cuban Press - Dumbbell
- 2 × 0-60s Chest Wall Stretch
- 2 × 0-60s Lat Stretch
- 3 × 30-60s German Hang
- 2 × 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

- 3 × 8-12 Single-Leg Calf Raise - Body Only
- 2 × 15-20 Tibialis Raise (Seated)
- 3 × 8-12 Calf Raise (Seated) - Barbell
- 3 × 0-10 Leg Lift (Front Scale)
- 2 × 60s Calf Stretch - Stair
- 1 × 300-600s Squat (Dynamic Mobility)
- 2 × 60s Hamstring Stretch (Supine)
- 2 × 60s Kneeling Hip Flexor Stretch