# RR 2018 - Phase 1

The purpose of Phase One is to instill a habit of working out, increase basic control over your body and develop some very basic strength.

Move on to Phase Two when 30 seconds were achieved in both plank and reverse plank, but do not run this phase for less than two weeks. Do everything as listed below and make sure to pay close attention to the listed form cues for each exercise.

Your routine. 3x a week.

https://www.reddit.com/r/bodyweightfitness/wiki/move/phase1

## Strength and Body Control

- 1 × 2-5min Wrist Flexibility Stretch
- 3 × 10 Scapular Shrug
- 3 × 10 Row (Scapular)
- 1 × 10-60s Plank
- 1 × 10-60s Reverse Plank
- 1 × 2min Bear Crawl
- 3 × 10-30s Squat (Full-Depth)

## 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)
- 3 × 20 Leg Lift (Front Scale)
- 2 × 30-60s Kneeling Hip Flexor Stretch