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Workout Plan Pick

Workout Plan Pick

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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 Pick
2026-10-16

StrongLifts 5×5 Workout B: Session 12 at 105/80/130 lb

A ready-to-execute StrongLifts 5×5 Workout B Session 12 — squat 5×5 at 105 lb, overhead press 5×5 at 80 lb, deadlift 1×5 at 130 lb — with warm-up ramps, a demo video for every lift, three-level scaling, and the program's rule for what to do when a lift stalls.

Workout Plan Pick
Workout Plan Pick
2026-10-02

Yoga With Adriene's Respect and Replenish: a 36-minute full-body flow

A ready-to-run 36-minute Yoga With Adriene vinyasa flow from her October TAPAS calendar — the full class timed block by block, form cues and a demonstration video for every key shape, three-level scaling, and a log for the next session.

Workout Plan Pick
Workout Plan Pick
2026-09-18

Tabata Session 6: skater hops, plank up-downs, lateral lunges, hollow body holds

A ready-to-execute bodyweight Tabata session — skater hops, plank up-downs, lateral lunges, and hollow body holds — with the full 20/10 interval clock, three-level scaling, and a demonstration video for every movement.

Workout Plan Pick
Workout Plan Pick
2026-09-04

Hal Higdon Novice 5K, Week 7 Day 1: 3 easy miles

A ready-to-execute Hal Higdon Novice 5K Week 7 Day 1 session: 3 conversational miles with warm-up, level scaling, form demos, cool-down, and logging cues.

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Workout Plan Pick
Workout Plan Pick
2026-08-21

StrongLifts 5×5 Workout A: Session 11 at 100/80/100 lb

A ready-to-execute StrongLifts 5×5 Workout A Session 11 with squat at 100 lb, bench press at 80 lb, barbell row at 100 lb, warm-up ramps, level scaling, and form demos for every movement.

Workout Plan Pick
Workout Plan Pick
2026-07-24

StrongLifts 5×5 Workout B: Session 10

A ready-to-run StrongLifts 5×5 Workout B session with squat at 100 lb, overhead press at 75 lb, deadlift at 125 lb, warm-up ramps, form demos, level scaling, and a clear progression check.

Workout Plan Pick
Workout Plan Pick
2026-06-28

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 Pick
Workout Plan Pick
2026-06-26

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 Pick
Workout Plan Pick
2026-06-25

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 Pick
Workout Plan Pick
2026-06-24

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 Pick
Workout Plan Pick
2026-06-23

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 Pick
Workout Plan Pick
2026-06-22

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.

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