Shared workout · Strength
Low Intensity B: Functional Stability & Stair Stepper
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THE WORKOUT, STEP BY STEP
STRENGTH
Low Intensity B: Functional Stability & Stair Stepper
Low-intensity functional stability blocks (1–3 sets per group), follow-up strength block (4 x 10), then 15 minutes stairmill and 30 minutes treadmill <170 bpm.
30 sec
Wedge Squat Hold – isometric squat hold on wedge, 30 seconds.
10 reps
90/90 Hip Switches – controlled rotations between 90/90 positions, 10 reps per side.
10 reps
Hip CARs – controlled articular rotations, 10 reps per side.
10 reps
Banded Shoulder Dislocates – band pass-throughs, 10 reps.
10 reps
Banded Internal Rotation – shoulder IR at side, 10 reps per arm.
10 reps
Banded External Rotation – shoulder ER at side, 10 reps per arm.
10 reps
Quadruped Wrist Mobility – forward/back/side rocks, 10 reps in each direction.
30 sec
Ankle Walks – 30 seconds walking on toes.
30 sec
Ankle Walks – 30 seconds walking on heels.
30 sec
Ankle Walks – 30 seconds walking on outside edges of feet.
30 sec
Ankle Walks – 30 seconds walking on inside edges of feet.
10 reps
Dynamic Supine Twist – alternating open-book style thoracic rotation, about 10 reps per side.
10 reps
World’s Greatest Stretch – dynamic lunge with thoracic rotation, about 10 reps per side.
10 reps
Dynamic Prone Scorpion – alternating hip/low back rotation from prone, about 10 reps per side.
10 reps
Halos – kettlebell or plate halos around head, 10 reps (each direction if desired).
10 reps
Jefferson Curls – slow spinal flexion with light load or bodyweight, 10 reps.
10 reps
Cossack Squats on Wedge – working side on wedge, 10 reps per side.
15 min
Stairmill – 15 minutes at easy, steady pace.
30 minTarget: HR 110-170 bpm
Treadmill – 30 minutes, keep HR below 170 bpm.
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