Shared workout · Multi-sport
Low Intensity A: Functional Stability & 5K Time Trial
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THE WORKOUT, STEP BY STEP
MULTI-SPORT
Low Intensity A: Functional Stability & 5K Time Trial
Mobility and functional stability work in grouped sets (perform 1–3 sets of each mobility block, 4 sets of the strength block) followed by a 5K run for time. During the run, insert a 3-minute walk break if HR exceeds 150 bpm, then resume running.
30 sec
Wedge squat hold – 30s isometric squat using a wedge or heel elevation.
30 sec
90/90 hip rotation stretch – alternate sides for 30s.
10 reps
Hip CARs – controlled articular rotations, 10 reps per side.
10 reps
Banded shoulder dislocates – 10 smooth band pass-throughs.
10 reps
Banded internal shoulder rotation – 10 reps per side.
10 reps
Banded external shoulder rotation – 10 reps per side.
30 sec
Quadruped wrist mobility – gentle rock-backs and circles for 30s.
30 sec
Ankle walks – walk on toes for 30s.
30 sec
Ankle walks – walk on heels for 30s.
30 sec
Ankle walks – walk on outside edge of foot for 30s.
30 sec
Ankle walks – walk on inside edge of foot for 30s.
10 reps
Dynamic supine twist – 10 rotational reps per side.
10 reps
World’s Greatest Stretch – alternating sides for 10 reps total.
10 reps
Dynamic prone scorpion – 10 controlled reps per side.
10 reps
Single Arm Down Dog – 10 reps per side, focusing on shoulder stability and posterior chain loading.
10 reps
Jefferson curl – 10 slow reps through full comfortable range with light load or bodyweight.
10 reps
Wedge squat stomps/kickouts – 10 dynamic reps focusing on foot activation and knee tracking.
ACTIVE5.0 km
5K run for time – run steadily to complete 5 km as fast as is comfortable. If heart rate exceeds 150 bpm, insert a 3-minute walk break, then resume running.
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