# 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