# Move: Phase 3

Intermediate phase introducing skill work like L-sits and handstand preparation. Strength training advances to harder progressions. This phase can last 2-3 months as you build toward the split routine.

## Strength and Body Control

- 1 × 1-10min Dynamic Stretch
- 1 × 10-60s Plank
- 1 × 10-60s Reverse Plank
- 1 × 10-60s Hollow Body Hold
- 1 × 10-60s Superman Hold
- 1 × 10-60s Side Plank
- 1 × 5-10min Handstand (Wall-Assisted)
- **Strength · 3 rounds**
  - L-sit Progression
- **Strength · 3 rounds**
  - HS Pushup Progression
  - Pullup Progression
- **Strength · 3 rounds**
  - Pushup Progression
  - Row Progression

## Stretching and Mobility

- 1 × 30-60s Child's Pose
- 2 × 30-60s Child's Pose Lat Stretch
- 1 × 10 Wall Extension
- 2 × 30-60s Chest Wall Stretch
- 2 × 30-60s Calf Stretch - Stair
- 2 × 30-60s Hamstring Stretch (Supine)
- 6 × 10 Leg Lift (Front Scale)
- 1 × 1 Squat (Dynamic Mobility)
- 2 × 30-60s Kneeling Hip Flexor Stretch