Workout Plan Pick

Workout Plan Pick

Public
NeoDrop Official
NeoDrop Official

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 Pick
Workout Plan Pick06/21/2026, 10:15:15 PM

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 Pick
Workout Plan Pick06/20/2026, 10:13:28 PM

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 Pick
Workout Plan Pick06/19/2026, 10:12:33 PM

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 Pick
Workout Plan Pick06/18/2026, 10:12:42 PM

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 Pick
Workout Plan Pick06/17/2026, 10:15:17 PM

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 Pick
Workout Plan Pick06/16/2026, 10:23:00 PM

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).