# Move: Phase 4

Now that you've adapted to the amount of strength work that is required, we can start something new. In Phase 4 we introduce a dedicated workout day to develop a great handstand. That means your strength training days become a tiny bit shorter, but the other days of your week become a lot busier.

## Strength Work

Rest at least 60 seconds between sets. You can rest up to 2.5 minutes here without drawbacks except taking more time overall.

### Warmup

- 1 × 10min Dynamic Stretch
- 1 × 30s Rings Support Hold (Turned Out)
- 1 × 30s Dead Bug
- 1 × 10 Hang (Arch)

### Strength Work

- 1 × 5-8 Dip (Parallel Bar)
- 1 × 5-8 L-Sit Pull-Up - Ring
- 1 × 5-8 Dip (Parallel Bar)
- 1 × 5-8 L-Sit Pull-Up - Ring
- 1 × 5-8 Dip (Parallel Bar)
- 1 × 5-8 L-Sit Pull-Up - Ring
- 1 × 8-12 Push-Up - Rings
- 1 × 8-12 Inverted Row
- 1 × 8-12 Push-Up - Rings
- 1 × 8-12 Inverted Row
- 1 × 8-12 Push-Up - Rings
- 1 × 8-12 Inverted Row
- 3 × 8-12 Db Curls


## Handstand and Mobility

Wrist Flexibility Stretch · Yuri Band Mobility Routine · Rear Delt Band Pull-apart · Trap · Cuban Rotation · Pec Stretch · Lat Stretch · Butchers Block · Ab Rollout · Pallof Press · Hyperextension (Back Extension, 45° Hyper) · Ab Rollout · Pallof Press · Hyperextension (Back Extension, 45° Hyper) · Ab Rollout · Pallof Press · Hyperextension (Back Extension, 45° Hyper) · Calf Stretch · Hamstring Stretch (Supine) · Leg Lift (Front Scale) · Kneeling Hip Flexor Stretch

### Shoulder Warm-up

- 1 × 5min Wrist Flexibility Stretch
- 1 × 1 Yuri Band Mobility Routine
- 1 × 8-15 Rear Delt Band Pull-apart
- 1 × 8-15 Trap-3 Raise
- 1 × 8-15 Cuban Rotation
- 1 × 2min Pec Stretch
- 1 × 2min Lat Stretch
- 1 × 2min Butchers Block
- 1 × 8-12 Ab Rollout - Rings
- 1 × 8-12 Pallof Press - Resistance Band
- 1 × 8-12 Hyperextension (Back Extension, 45° Hyper)
- 1 × 8-12 Ab Rollout - Rings
- 1 × 8-12 Pallof Press - Resistance Band
- 1 × 8-12 Hyperextension (Back Extension, 45° Hyper)
- 1 × 8-12 Ab Rollout - Rings
- 1 × 8-12 Pallof Press - Resistance Band
- 1 × 8-12 Hyperextension (Back Extension, 45° Hyper)
- 2 × 30-60s Calf Stretch - Stair
- 2 × 30-60s Hamstring Stretch (Supine)
- 2 × 10 Leg Lift (Front Scale)
- 2 × 30-60s Kneeling Hip Flexor Stretch


## Strength+

Low rep days for increased focus on strength
Pull-ups: 40 lbs vest
OHP: 35 lb DBs

### Warm-up

- 1 × 5-10 Shoulder Warm-up - Resistance Band
- 1 × 5min Wrist Flexibility Stretch
- 1 × 30s Rings Support Hold (Turned Out)
- 1 × 30s Dead Bug
- 1 × 10 Hang (Arch)

### Strength Work

- 1 × 2-5 Overhead Press
- 1 × 2-5 Pull-Up
- 1 × 2-5 Overhead Press
- 1 × 2-5 Pull-Up
- 1 × 2-5 Overhead Press
- 1 × 2-5 Pull-Up
- 1 × 2-5 Push-Up (Rings Turned Out)
- 1 × 2-5 Archer Row - Rings
- 1 × 2-5 Push-Up (Rings Turned Out)
- 1 × 2-5 Archer Row - Rings
- 1 × 2-5 Push-Up (Rings Turned Out)
- 1 × 2-5 Archer Row - Rings
- 3 × 8-12 Db Curl