GRAVE TO 5K Beginner

2-3 rounds Two- Foot Hops x 10-30 reps Single-Foot Hops x 10-30 each foot Wall-sit x 15-20 seconds Static Lunge Hold x 15-20 seconds each leg Coaching Cues: Two- Foot Hops *Perform small, controlled hops while staying on the balls of your feet. *Maintain an upright posture and land softly. *Only complete as many repetitions as you can while maintaining good posture and avoiding excessive burning in your feet and calves. *Choose a manageable number you can repeat across all rounds. Starting with 10 is completely fine! Single-Foot Hops *Perform small, controlled hops on one foot, staying on the ball of your foot. *Keep your posture upright and focus on balance and soft landings. *Choose a manageable repetition count for each side. Quality is more important than quantity. ***Modification: Use a stable support for balance or reduce the number of repetitions. Wall-sit *Position your back against a wall and slide down into a comfortable seated position. *Your hips should be at knee height or higher. Do not lower your hips below your knees. *Maintain control throughout the hold. ***Modification: Keep your hips higher to reduce the difficulty. Static Lunge Hold *Begin in a split stance and lower into a controlled lunge position. *Keep your balance primarily toward the ball of your front foot, with your heel slightly light. *Avoid allowing your front knee to travel excessively past your toes. *Only lower as far as your muscles and pain-free range of motion allow. ***Modification: These are HARD when you're starting! Hold onto a stable chair or countertop for balance and reduce your depth. Stop if knee pain persists.

Banded Good Morning

3 x 15

Bodyweight Squat

3 x 10

Step Up with Knee Raise

3 x 10

Lateral Hops

3 x 20

DeadBug

3 x 12

Bird Dog

3 x 20

Superman

3 x 10

2-3 Rounds Two-Foot Hops to Target x 10-30 SIngle-Foot Hopes to Target x 10-30 High Knees x :30 Seconds Glute Bridge Hold x :30 Seconds Coaching Cues: Two-Foot Hops to Target *Choose a soft, stable target such as a folded sweatshirt, approximately 1 inch high or less. Make sure it cannot slide. *Hop forward onto the target and backward off it with both feet together. *Focus on controlling your body during takeoff and landing. *Keep your hops small and land softly. This movement is about body control, not jumping as high or fast as possible. ***Modification: Start with fewer repetitions or step forward and backward over a flat marker. SIngle-Foot Hopes to Target *Using the same soft, nonslip target, hop forward onto it and backward off on one foot. *Maintain upright posture, balance, and controlled landings. *Choose a manageable repetition count you can repeat across rounds. ***Modification: Use a stable support for balance or perform controlled forward-and-backward steps. High Knees *Stay on the balls of your feet and use a quick, bouncy, hopping-style movement. *Drive your knees upward while maintaining upright posture. *Really work it! Challenge yourself while maintaining control. ***Modification: Remove the bounce and march in place, lifting one knee at a time. Glute Bridge Hold *Lie on your back with knees bent and feet planted. *Lift your hips while maintaining a neutral spine. Do not overextend or arch your lower back. *Intentionally flex and engage your hamstrings while holding the position. ***Modification: Reduce the height of your bridge.

Sit-to-Stand Hop

3 x 10

Banded Clam Shell Flat

3 x 12

Glute Bridge March

3 x 20

Standing Weighted Core March

3 x 20

Modified Side Plank

3 x 0:20

Alternating Supermans

3 x 10

TABATA 1 — HIGH KNEES + BODYWEIGHT SQUATS 4 rounds of both exercises — 4 minutes total Exercise A: High Knees — 20 seconds Coaching Cues: Stay tall and lift your knees upward while maintaining good posture. For the hopping version, stay light on the balls of your feet and use quick, controlled movements. Modification: Remove the bounce and simply march in place, lifting your knees without hopping. This is a great starting point and is how I performed these while recovering from pregnancy. Exercise B: Bodyweight Squats — 20 seconds Coaching Cues: Keep your feet grounded and push your hips back and down. Keep your knees tracking in the direction of your toes as you return to standing. Modification: Use a stable chair or bench for sit-to-stands. Sit down and stand back up with control.

ABATA 2 — BUTT KICKS + REVERSE LUNGES 4 rounds of both exercises — 4 minutes total Exercise A: Butt Kicks — 20 seconds Coaching Cues: Stay tall and intentionally contract your hamstrings to lift your heels toward your glutes. For the hopping version, stay light on the balls of your feet and maintain a quick, controlled rhythm. Modification: Remove the bouncing. Perform slow, alternating butt kicks, staying balanced toward the balls of your feet and deliberately engaging your hamstrings to lift each heel. Exercise B: Reverse Lunges — 20 seconds Coaching Cues: Step one foot backward and bend both knees, lowering only as far as you can comfortably control. Push through your front foot to return to standing while maintaining upright posture. Modification: Hold onto a stable chair, railing, or countertop for balance. Move slowly and reduce the depth of the lunge.

TABATA 3 — BIRD DOGS + FLOOR HIP BRIDGES 4 rounds of both exercises — 4 minutes total Exercise A: Bird Dogs — 20 seconds Coaching Cues: Begin on your hands and knees with hands under shoulders and knees under hips. Reach your opposite arm and leg away from your body while keeping your hips square to the floor. Move slowly and avoid twisting or arching your back. Modification: Keep both hands on the floor and extend one leg at a time, or perform only arm reaches. Exercise B: Floor Hip Bridges — 20 seconds Coaching Cues: Lie on your back with your knees bent and feet flat on the floor. Lift your hips while keeping your spine neutral, avoiding excessive arching through your lower back. Intentionally engage your glutes and hamstrings as you lift. Lower slowly and repeat with control. Modification: Reduce the height of your bridge while maintaining muscle engagement.