Get the App
Track your workouts with the Android and iOS app.

Move: Phase 2

Use your strength built in phase 1 for some basic hand balancing. Increase your strength further.

Strength and Body Control

Time: About 20 minutes.
Warmup
Wrist Mobility Exercises
5 mins
Shoulder Shrug Circles
10 reps
Plank
10-60 s
Reverse Plank
10-60 s
Hollow Hold
10-60 s
Handbalancing
Frog Stance
5 mins
Strength and Control:
Pushups
Wall Pushup
5-8 reps

Rest 90 seconds

Wall Pushup
5-8 reps

Rest 90 seconds

Wall Pushup
5-8 reps

Rest 90 seconds

Strength and Control:
Rows
Vertical Row
5-8 reps

Rest 90 seconds

Vertical Row
5-8 reps

Rest 90 seconds

Vertical Row
5-8 reps

Rest 90 seconds

Strength and Control:
Squats
Assisted Bodyweight Squat
5-8 reps

Rest 90 seconds

Assisted Bodyweight Squat
5-8 reps

Rest 90 seconds

Assisted Bodyweight Squat
5-8 reps

Rest 90 seconds

Bear Crawl
2 mins

Stretching and Mobility

Time: About 12 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

Ido's Squat Routine
1 reps
Hip Flexor Lunge Stretch (L)
30-60 s
Hip Flexor Lunge Stretch (R)
30-60 s