Move: Phase 1

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

Workout Breakdown

Wrist Flexibility Stretch

1 set × 2-5min

Scapular Shrug

1 set × 3×10 reps

Row (Scapular)

1 set × 3×10 reps

Plank

1 set × 10-60s

Reverse Plank

1 set × 10-60s

Bear Crawl

1 set × 2min

Squat (Full-Depth)

1 set × 3×10-30s

Child's Pose

1 set × 30-60s

Child's Pose Lat Stretch

1 set × 2×30-60s

Leg Extension

1 set × 10 reps

Chest Wall Stretch

1 set × 2×30-60s

Calf Stretch - Stair

1 set × 2×30-60s

Hamstring Stretch (Supine)

1 set × 2×30-60s

Leg Lift (Front Scale)

1 set × 6×10 reps

Kneeling Hip Flexor Stretch

1 set × 2×30-60s