This phase is the second part of the 4-part Freestyle MoveStrong program.
In this plan we will diversify our movement mechanics. We take the squatting mechanics that we learned in Phase I and add unilateral motion, or lunging. For pushing, instead of just pushing on the ground, we'll learn to push behind our back, using dips. On top of that, we're going to start working on inversions, starting with the basic headstands. Finally, we're going to take our pulling mechanics, and add dynamic motion and learn to kip.
Once you have those movements dialed, you can test your movement strength with the conditioning workouts. The strength workout consists of strict movements to strengthen your movement patterns. The stamina workout will test your muscular endurance, and the endurance workout will put you to challenge your cardiovascular system and see how well your muscular endurance holds up over long periods of time.