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Move: Phase 3

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

1. Strength and Body Control

Time: About 20 minutes.
Warmup

10-60s Plank

10-60s Hollow Hold

10-60s Arch

10-60s Side Plank 📄

Handstand
Strength:
L-sit

Rest 60 seconds

Rest 60 seconds

Rest 60 seconds

Strength:
HS Pushups
Pullups

Rest 60 seconds

Rest 60 seconds

Rest 60 seconds

Rest 60 seconds

Rest 60 seconds

Rest 60 seconds

Strength:
Pushups
Rows

5-8 Wall Pushup 📄

Rest 60 seconds

5-8 Vertical Row 📄

Rest 60 seconds

5-8 Wall Pushup 📄

Rest 60 seconds

5-8 Vertical Row 📄

Rest 60 seconds

5-8 Wall Pushup 📄

Rest 60 seconds

5-8 Vertical Row 📄

Rest 60 seconds

Strength:
Step Up (L)
Step Up (R)

3-8 Step-up (L) 📄

Rest 60 seconds

3-8 Step-up (R) 📄

Rest 60 seconds

3-8 Step-up (L) 📄

Rest 60 seconds

3-8 Step-up (R) 📄

Rest 60 seconds

3-8 Step-up (L) 📄

Rest 60 seconds

3-8 Step-up (R) 📄

Rest 60 seconds


2. Stretching and Mobility

Time: About 12 minutes.

30-60s Childs Pose 📄

Rest 15 seconds

Rest 15 seconds

Rest 15 seconds

Rest 15 seconds

Rest 15 seconds

Rest 15 seconds