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Move: Phase 3

Increase the amount of strength work, add pullups and basic handstand pushup progressions.

Increase the amount of strength work, add pullups and basic handstand pushup progressions.

Strength and Body Control

Time: About 20 minutes.

Dynamic Stretches

10 mins

10-60 s

10-60 s

10-60 s

10-60 s

10-60 s

Stomach-to-Wall Handstand Practice

5-10 mins

Foot-supported L-sit

10-30 s

Rest 60 seconds

Foot-supported L-sit

10-30 s

Rest 60 seconds

Foot-supported L-sit

10-30 s

Rest 60 seconds

Parallel Bar Dips

5-8 reps

Rest 60 seconds

5-8 reps

Rest 60 seconds

Parallel Bar Dips

5-8 reps

Rest 60 seconds

5-8 reps

Rest 60 seconds

Parallel Bar Dips

5-8 reps

Rest 60 seconds

5-8 reps

Rest 60 seconds

5-8 reps

Rest 60 seconds

5-8 reps

Rest 60 seconds

5-8 reps

Rest 60 seconds

5-8 reps

Rest 60 seconds

5-8 reps

Rest 60 seconds

5-8 reps

Rest 60 seconds

3-8 reps

Rest 60 seconds

3-8 reps

Rest 60 seconds

3-8 reps

Rest 60 seconds

3-8 reps

Rest 60 seconds

3-8 reps

Rest 60 seconds

3-8 reps

Rest 60 seconds

Stretching and Mobility

Time: About 12 minutes.

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