Move: Phase 4 - Handstand & Mobility

Handstand and mobility day (Tue/Thu/Sat) of the Phase 4 split routine. Dedicated practice for handstands, shoulder opening work (Emmet's routine), core conditioning, and lower body flexibility including squat mobility and hip stretches.

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Workout Breakdown

Wrist Mobility

Wrist Flexibility Stretch

1 set × 300-600s

Shoulder Opening

Shoulder Prep

Foam rolling and mobility

Banded Pull-aparts

1 set × 2×15-20 reps

Shoulder Dislocate - Resistance Band

1 set × 2×10-10 reps

Lat Foam Rolling

1 set × 2×60-60s

Shoulder Strength

4 circuits

8-15 reps each

Wall Extensions

1 set × 2×10-10 reps

Shoulder Stretches

~120 seconds each, contract/relax

German Hang

1 set × 3×30-60s

Butcher's Block

1 set × 3×30-60s

Core

Hollow Body

3 circuits

Hollow Body Hold

1 set × 3×30-60s

Handstand Practice

Stomach to wall practice

Handstand (Wall-Assisted)

1 set × 300-600s

Lower Body Mobility

Squat (Dynamic Mobility) - Body Only

1 set × 300-600s

Kneeling Hip Flexor Stretch

1 set × 2×60-60s

Hamstring Stretch (Supine)

1 set × 2×60-60s

Calf Stretch - Stair

1 set × 2×60-60s