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Move: Phase 1

Develop some basic control over your body, mobility and strength in phase one when starting from zero.

Strength and Body Control

Time: About 20 minutes.
Wrist Mobility Exercises
2-5 mins
Scapular Shrugs
10 reps

Rest 30 seconds

Scapular Shrugs
10 reps

Rest 30 seconds

Scapular Shrugs
10 reps

Rest 30 seconds

Scapular Rows
10 reps

Rest 30 seconds

Scapular Rows
10 reps

Rest 30 seconds

Scapular Rows
10 reps

Rest 30 seconds

Plank
10-60 s
Reverse Plank
10-60 s
Bear Crawl
2 mins
Sitting Squat
10-30 s

Rest 30 seconds

Sitting Squat
10-30 s

Rest 30 seconds

Sitting Squat
10-30 s

Stretching and Mobility

Time: About 15-20 minutes.
Childs Pose
30-60 s
Childs Pose Lat Stretch (L)
30-60 s
Childs Pose Lat Stretch (R)
30-60 s
Wall Extensions
10 reps
Chest Wall Stretch (L)
30-60 s
Chest Wall Stretch (R)
30-60 s
Stair Calf Stretch (L)
30-60 s
Stair Calf Stretch (R)
30-60 s
Hamstring Lunge Stretch (L)
30-60 s
Hamstring Lunge Stretch (R)
30-60 s
Front Scale Leg Lifts (L)
10 reps

Rest 15 seconds

Front Scale Leg Lifts (R)
10 reps

Rest 15 seconds

Front Scale Leg Lifts (L)
10 reps

Rest 15 seconds

Front Scale Leg Lifts (R)
10 reps

Rest 15 seconds

Front Scale Leg Lifts (L)
10 reps

Rest 15 seconds

Front Scale Leg Lifts (R)
10 reps

Rest 15 seconds

Hip Flexor Lunge Stretch (L)
30-60 s
Hip Flexor Lunge Stretch (R)
30-60 s