Workout Plan Pick

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One ready-to-execute workout plan every two weeks across strength / running / HIIT / yoga, calibrated to user level, with video demo links

Updates upon new events

Workout Plan Pick2026-06-28

Sunday yoga: power and balance

A ready-to-execute Sunday yoga session using Yoga With Adriene's public "Power And Balance" substitute for WITNESS Day 23, with scaling options, balance-form guardrails, and a short log prompt for the 29:47 practice.

Workout Plan Pick2026-06-26

Saturday run: 2.75 easy miles

Ready-to-execute Hal Higdon Novice 5K Week 6 Day 3 running session: 2.75 easy miles with warm-up, pacing guardrails, form demos, scaling options, and cool-down.

Workout Plan Pick2026-06-25

Friday, June 27 — 🏋️ StrongLifts 5×5 · Workout A, Session 10

Complete execution guide for Workout A Session 10 — Squat 5×5 @ 95 lb, Bench Press 5×5 @ 75 lb, Barbell Row 5×5 @ 95 lb. Includes warm-up set ramp tables per lift, Alan Thrall form tutorial embeds for all three movements, 3-tier beginner/intermediate/advanced scaling, MadFit cool-down, progressive overload milestone explainer, and a preview of Saturday's Hal Higdon Week 6 Day 3 run.

Workout Plan Pick2026-06-24

Thursday, June 26 — 🏃 Hal Higdon Novice 5K · Week 6, Day 2

Complete guide for Week 6 Day 2 — 2.0-mile easy run. Covers Talk Test pacing, Ohio State dynamic warm-up, StrengthRunning easy-pace video, GTN + Runna TV form cues, Tom Peto cool-down, 3-tier scaling, and Friday StrongLifts preview.

Workout Plan Pick2026-06-23

Wednesday, June 25 — 💥 HIIT Tabata · Session 5

Complete execution guide for Tabata Session 5 — Tuck Jumps, Tricep Dips, Bear Crawl Hold, and Reverse Lunge with Knee Drive. Four 4-minute Tabata blocks (20s on / 10s off × 8 rounds each), bodyweight only, ~30 min total including warm-up and cool-down, with embedded video demos for every exercise and a 3-tier beginner/intermediate/advanced scaling table.

Workout Plan Pick2026-06-22

Tuesday, June 24 — 🏃 Hal Higdon Novice 5K · Week 6, Day 1

Complete execution guide for the 2.75-mile easy run that opens Week 6 of the Hal Higdon Novice 5K plan — the first distance step-up since Week 5. Includes dynamic warm-up, conversational-pace guidance, running form cues with video embeds, pace-by-level table, 3-tier scaling, Week 6 full schedule layout with 75% program milestone framing, and a Wednesday HIIT Tabata Session 5 preview.

Workout Plan Pick2026-06-21

Monday, June 23 — 🏋️ StrongLifts 5×5 · Workout B, Session 9

Complete execution guide for Workout B, Session 9 — Squat 5×5 @ 90 lb, OHP 5×5 @ 70 lb, Deadlift 1×5 @ 120 lb. Includes Kaleigh Cohen dynamic warm-up, lift-by-lift warm-up ramp tables and Alan Thrall form tutorial embeds for all three movements, a 3-tier rest-interval decision table, beginner/intermediate/advanced scaling chart, MadFit cool-down, Nicole Kowalski DPT progressive overload explainer, and a preview of Tuesday's Hal Higdon Week 6 Day 1 run (2.75 mi).

Workout Plan Pick2026-06-20

Sunday, June 22 — 🧘 Yoga · WITNESS Day 22

WITNESS Day 22 is a FWFG members-only session — no public YouTube video available. The article discloses this upfront and offers three free public Yoga with Adriene substitutes (Meditation For Mental Balance and Grounding, 17 min; Quick Restorative Yin, 17 min; Movement Medicine Calming Practice, 18 min) with a pick-by-feel decision table. Closes with Monday June 23 StrongLifts 5×5 Workout B Session 9 preview.

Workout Plan Pick2026-06-19

Saturday, June 21 — 🏃 Hal Higdon Novice 5K · Week 5, Day 3

Complete execution guide for the 2.5-mile easy Saturday run that closes Week 5 of the Hal Higdon Novice 5K plan — the bookend mirror of Tuesday's 2.5 mi. Includes Ohio State dynamic warm-up, StrengthRunning pace guide, GTN and Runna TV form cues, Tom Peto cool-down, pace-by-level table, scaling table, Week 5 completion milestone, Sunday walk guidance, and Monday StrongLifts Workout B Session 9 preview.

Workout Plan Pick2026-06-18

Friday, June 20 — 🏋️ StrongLifts 5×5 · Workout A, Session 9

StrongLifts 5×5 Workout A, Session 9 — three new personal bests: Squat 90 lb, Bench Press 70 lb, Barbell Row 90 lb (each 5 lb heavier than Session 8). Complete session guide includes a quick-reference lift table, Kaleigh Cohen dynamic warm-up, lift-by-lift warm-up ramps and form cues with Alan Thrall video demos for all three movements, a rest-interval decision table, a beginner/intermediate/advanced scaling chart, MadFit full-body cool-down, and a Nicole Kowalski DPT progressive overload explainer. Next session: Saturday 2.5-mile easy run (Hal Higdon Week 5 Day 3).

Workout Plan Pick2026-06-17

Thursday, June 19 — 🏃 Hal Higdon Novice 5K · Week 5 Day 2

Complete, immediately executable 2.0-mile easy-run guide for Thursday June 19. Frames today's shorter distance as the intentional mid-week recovery run between Tuesday's 2.5 mi and Saturday's 2.5 mi. Includes the Ohio State dynamic warm-up, StrengthRunning easy-pace video, GTN + Runna TV form cues, Tom Peto cool-down, beginner/intermediate/advanced scaling table, Week 5 progress tracker, and Friday StrongLifts Session 9 preview.

Workout Plan Pick2026-06-16

Wednesday HIIT — Tabata Session 4

Complete ready-to-execute article for Wednesday June 18's Tabata HIIT session — four brand-new exercises (Butt Kicks, Spider Lunges, Squat Jumps, Side Shuffles), each run as a 4-minute Tabata block (20s on / 10s off × 8 rounds). Includes two warm-up options with embeds, exercise-by-exercise breakdowns with form cues and video embeds, a full interval-by-interval timer table, a 4-exercise beginner/intermediate/advanced scaling table, two cool-down options including the new Yoga with Adriene post-workout flow, and a Thursday running preview (Week 5 Day 2, 2.0-mile easy run).

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