# Move: Phase 2

Builds on Phase 1 with increased volume and introduces paired exercise sets. Focus on developing pulling and pushing strength with rows and push-ups. Continue mobility work. Spend 4-6 weeks here.

## Strength and Body Control

- 1 × 1-5min Wrist Flexibility Stretch
- 1 × 10 Shoulder Shrug (Circular)
- 1 × 10-60s Plank
- 1 × 10-60s Reverse Plank
- 1 × 10-60s Hollow Body Hold
- 1 × 1-5min Frog Stand
- **Strength and Control · 3 rounds**
  - Pushup Progression
- **Strength and Control · 3 rounds**
  - Row Progression
- **Strength and Control · 3 rounds**
  - Squat Progression
- 1 × 1-2min Bear Crawl

## 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