TODAY'S WOD
One five-step program every day — Screening → Mobility → Stability → Movement → Cool Down. Built from real FH5 coaching footage.
EP23 · TODAYFULL PROGRAM
TODAY
Read the full program
EP23 — Hip Open, Hold & Hinge
2026-10-28 · FH5 WOD of the Day
1 · Screening
Movement Screen Review
2 · Mobility
Kneeling Hip Flexor Stretch
3 · Stability
Half-Kneeling Hold
4 · Movement
Hinge to Reach
5 · Cool Down
Assisted Leg Stretch
On the FloorReal session films — tap one for the full program
Full ProgramsThe complete table — every step, every dose
EP23 — Hip Open, Hold & Hinge· Full program
2026-10-28 · Five-step program · Screening → Mobility → Stability → Movement → Cool Down
| 1/5 · Screening | Movement Screen Review Watch first. Note your start point. | 1 x 2 min |
| 2/5 · Mobility | Kneeling Hip Flexor Stretch Half-kneel tall. Lean in slow, arms long. | 2 x 30 sec / side |
| 3/5 · Stability | Half-Kneeling Hold Half-kneel still. Hands soft, eyes forward. | 2 x 20 sec / side |
| 4/5 · Movement | Hinge to Reach Hinge slow. Swing the arms, reach tall. | 3 x 6 |
| 5/5 · Cool Down | Assisted Leg Stretch Breathe out. Let the leg go heavy. | 1 x 60 sec / side |
EP22 — Rotate, Plank & Hinge Reach· Full program
2026-10-28 · Five-step program · Screening → Mobility → Stability → Movement → Cool Down
| 1/5 · Screening | Program Screen Review Watch first. Note your start point. | 1 x 2 min |
| 2/5 · Mobility | Side-Lying Thoracic Rotation Lie on your side. Open the top arm wide. | 2 x 5 / side |
| 3/5 · Stability | Bench-Supported Side Plank Top leg on bench. Lift the hips, arm up. | 2 x 20 sec / side |
| 4/5 · Movement | Hinge + Overhead Reach Hinge back flat. Reach both arms high. | 3 x 6 |
| 5/5 · Cool Down | Manual Leg Stretch Breathe out. Let the leg go heavy. | 1 x 60 sec / side |
EP21 — Rotate, Core & Jump Reach· Full program
2026-10-28 · Five-step program · Screening → Mobility → Stability → Movement → Cool Down
| 1/5 · Screening | Movement Screen Review Watch first. Note your start point. | 1 x 2 min |
| 2/5 · Mobility | Assisted Kneeling Rotation Kneel tall. Open one arm, coach guides. | 2 x 5 / side |
| 3/5 · Stability | Dead Bug Core Arms reach up. Legs stay long and steady. | 2 x 6 / side |
| 4/5 · Movement | Jump + Wall Reach Small jump. Reach high to the wall. | 3 x 5 |
| 5/5 · Cool Down | Manual Hip + Leg Stretch Breathe out. Let the leg go heavy. | 1 x 60 sec / side |
EP20 — Posture, Rotate & Press· Full program
2026-10-27 · Five-step program · Screening → Mobility → Stability → Movement → Cool Down
| 1/5 · Screening | Posture Screen Review Stand tall. Coach checks your posture lines. | 1 x 2 min |
| 2/5 · Mobility | Kneeling Thoracic Rotation Kneel tall. Open one arm to the sky. | 2 x 5 / side |
| 3/5 · Stability | All-Fours Hip Extension Hands under shoulders. One leg reaches long. | 2 x 6 / side |
| 4/5 · Movement | Seated Med Ball Press Sit tall. Press the ball up slow. | 3 x 6 |
| 5/5 · Cool Down | Assisted Leg Stretch Breathe out. Let the leg go heavy. | 1 x 60 sec / side |
EP19 — Assist, Hinge & Box Jump· Full program
2026-10-27 · Five-step program · Screening → Mobility → Stability → Movement → Cool Down
| 1/5 · Screening | Movement Screen Review Watch first. Note your start point. | 1 x 2 min |
| 2/5 · Mobility | Assisted Thoracic Stretch Open the ribs. Coach hands guide the turn. | 2 x 30 sec / side |
| 3/5 · Stability | Bench-Supported Hinge Back foot on bench. Hinge slow, back flat. | 2 x 6 / side |
| 4/5 · Movement | Box Jump Jump up tall. Land soft on the box. | 3 x 5 |
| 5/5 · Cool Down | Manual Hip + Leg Stretch Breathe out. Let the leg go heavy. | 1 x 60 sec / side |
EP18 — Thoracic, Core & Step-Up· Full program
2026-10-27 · Five-step program · Screening → Mobility → Stability → Movement → Cool Down
| 1/5 · Screening | Program Screen Review Watch first. Note your start point. | 1 x 2 min |
| 2/5 · Mobility | Bench Thoracic Extension Back over the bench. Reach one arm long. | 2 x 8 |
| 3/5 · Stability | Dead Bug Core Arms reach up. Legs stay long and steady. | 2 x 6 / side |
| 4/5 · Movement | Box Step-Up Assist Step up tall. Coach hand helps balance. | 3 x 6 / side |
| 5/5 · Cool Down | Manual Leg Stretch Breathe out. Let the leg go heavy. | 1 x 60 sec / side |
EP17 — Hinge, Split Squat & Rotate· Full program
2026-10-26 · Five-step program · Screening → Mobility → Stability → Movement → Cool Down
| 1/5 · Screening | Movement Screen Review Watch first. Note your start point. | 1 x 2 min |
| 2/5 · Mobility | Side-Lying Thoracic Rotation Open the ribs. Hips stay stacked. | 2 x 5 / side |
| 3/5 · Stability | Bench-Supported Hinge Back foot on bench. Hinge slow, back flat. | 2 x 6 / side |
| 4/5 · Movement | Bulgarian Split Squat Back foot up. Chest tall. Drive the floor away. | 3 x 6 / side |
| 5/5 · Cool Down | Manual Hip + Leg Stretch Breathe out. Let the leg go heavy. | 1 x 60 sec / side |
EP16 — Rotate, Star & Throw· Full program
2026-10-26 · Five-step program · Screening → Mobility → Stability → Movement → Cool Down
| 1/5 · Screening | Movement Screen Review Watch first. Note your start point. | 1 x 2 min |
| 2/5 · Mobility | Kneeling Thoracic Rotation Kneel tall. Open one arm to the sky. | 2 x 5 / side |
| 3/5 · Stability | Side Plank Star One long line. Top arm and leg lift slow. | 2 x 20 sec / side |
| 4/5 · Movement | Med Ball Rotation Throw Turn the hips. Throw through the wall side. | 3 x 6 / side |
| 5/5 · Cool Down | Assisted Leg Stretch Breathe out. Let the leg go heavy. | 1 x 60 sec / side |
EP15 — Hip Flex, Core & Box Jump· Full program
2026-10-26 · Five-step program · Screening → Mobility → Stability → Movement → Cool Down
| 1/5 · Screening | Group Screen Review Watch first. Note your start point. | 1 x 2 min |
| 2/5 · Mobility | Kneeling Hip Flexor Stretch Kneel tall. Reach over the box. Hips stay level. | 2 x 30 sec / side |
| 3/5 · Stability | Dead Bug Core Arms reach up. Legs stay long and steady. | 2 x 6 / side |
| 4/5 · Movement | Box Jump Jump up tall. Land soft on the box. | 3 x 5 |
| 5/5 · Cool Down | Manual Leg Stretch Breathe out. Let the leg go heavy. | 1 x 60 sec / side |
EP14 — Reach, Kneel & Jump· Full program
2026-10-25 · Five-step program · Screening → Mobility → Stability → Movement → Cool Down
| 1/5 · Screening | Group Screen Review Watch first. Note your start point. | 1 x 2 min |
| 2/5 · Mobility | Kneeling Thoracic Rotation Kneel tall. Open one arm to the sky. | 2 x 5 / side |
| 3/5 · Stability | Half-Kneeling Reach Half kneel tall. Reach wide, stay level. | 2 x 5 / side |
| 4/5 · Movement | Box Step-Up + Jump Step, drive up, leave the floor. Land soft. | 3 x 5 |
| 5/5 · Cool Down | PNF Hip + Leg Stretch Breathe out. Let the leg go heavy. | 1 x 60 sec / side |
EP13 — Core Control & Step Power· Full program
2026-10-25 · Five-step program · Screening → Mobility → Stability → Movement → Cool Down
| 1/5 · Screening | Movement Screen Review Watch first. Note your start point. | 1 x 2 min |
| 2/5 · Mobility | Assisted Thoracic Stretch Reach long over the box. Coach guides your back. | 2 x 30 sec / side |
| 3/5 · Stability | Med Ball Dead Bug Hold the ball steady. Opposite arm and leg reach. | 2 x 6 / side |
| 4/5 · Movement | Box Step-Up Assist Step up tall. Coach hand if you need it. | 3 x 5 / side |
| 5/5 · Cool Down | Manual Leg Stretch Breathe out. Let the leg go heavy. | 1 x 60 sec / side |
EP12 — Rotate, Stabilize & Split Squat· Full program
2026-10-25 · Five-step program · Screening → Mobility → Stability → Movement → Cool Down
| 1/5 · Screening | Group Screen Review Watch first. Note your start point. | 1 x 2 min |
| 2/5 · Mobility | Side-Lying Thoracic Rotation Open the ribs. Hips stay stacked. | 2 x 5 / side |
| 3/5 · Stability | All-Fours Hip Extension Hands under shoulders. Leg reaches long. | 2 x 6 / side |
| 4/5 · Movement | Bulgarian Split Squat Back foot up. Chest tall. Drive the floor away. | 3 x 6 / side |
| 5/5 · Cool Down | PNF Hip + Leg Stretch Breathe out. Let the leg go heavy. | 1 x 60 sec / side |
EP11 — Hip Open, Split & Rotate· Full program
2026-10-24 · Five-step program · Screening → Mobility → Stability → Movement → Cool Down
| 1/5 · Screening | Movement Screen Review Watch first. Note your start point. | 1 x 2 min |
| 2/5 · Mobility | Kneeling Hip Opener Tall hips. Small tuck. Open the front hip. | 2 x 30 sec / side |
| 3/5 · Stability | Split Squat Hold Back foot up. Knee tracks straight. Stay tall. | 2 x 20 sec / side |
| 4/5 · Movement | Med Ball Rotation Throw Turn the hips. Throw through the wall side. | 3 x 6 / side |
| 5/5 · Cool Down | PNF Hamstring Stretch Breathe out. Let the leg go heavy. | 1 x 60 sec / side |
EP10 — Step Strong & Balanced· Full program
2026-10-24 · Five-step program · Screening → Mobility → Stability → Movement → Cool Down
| 1/5 · Screening | Posture Screen Review Stand tall. Coach checks your lines. | 1 x 2 min |
| 2/5 · Mobility | Half-Kneeling Hamstring Stretch Slide long. Hips level. No back arch. | 2 x 6 / side |
| 3/5 · Stability | Assisted Half-Kneeling Stand Hold the hand. Stand tall, sit slow. | 2 x 5 / side |
| 4/5 · Movement | Box Step-Up Step up tall. Land soft, both feet quiet. | 3 x 5 / side |
| 5/5 · Cool Down | PNF Hip + Leg Stretch Breathe out. Let the leg go heavy. | 1 x 60 sec / side |
EP9 — Rotate, Balance & Jump· Full program
2026-10-24 · Five-step program · Screening → Mobility → Stability → Movement → Cool Down
| 1/5 · Screening | Movement Screen Review Watch first. Note your start point. | 1 x 2 min |
| 2/5 · Mobility | Side-Lying Thoracic Rotation Open the ribs. Hips stay stacked. | 2 x 5 / side |
| 3/5 · Stability | Side Plank Star One long line. Top leg lifts slow. | 2 x 20 sec / side |
| 4/5 · Movement | Standing Overhead Reach Swing, jump tall, land soft and quiet. | 3 x 5 |
| 5/5 · Cool Down | Manual Leg Stretch Breathe out. Let the leg go heavy. | 1 x 60 sec / side |
EP8 — Core & Posture Control· Full program
2026-10-23 · Five-step program · Screening → Mobility → Stability → Movement → Cool Down
| 1/5 · Screening | Program Screen Review Watch first. Note your start point. | 1 x 2 min |
| 2/5 · Mobility | Overhead Reach Reach tall. Ribs down. | 2 x 8 |
| 3/5 · Stability | Med Ball Dead Bug Low back down. Move slow. | 3 x 8 |
| 4/5 · Movement | Med Ball Overhead Press Brace first. Press tall. Control down. | 3 x 8 |
| 5/5 · Cool Down | PNF Hip + Leg Stretch Breathe out. Let the leg go heavy. | 1 x 60 sec / side |
EP7 — Single-Leg Strength & Control· Full program
2026-10-23 · Five-step program · Screening → Mobility → Stability → Movement → Cool Down
| 1/5 · Screening | Group Screen Review Watch first. Note your start point. | 1 x 2 min |
| 2/5 · Mobility | Thoracic Rotation Assist Turn the ribs. Hips stay still. | 2 x 5 / side |
| 3/5 · Stability | Half-Kneeling Reach Tall knee. Ribs down. Reach long. | 2 x 6 / side |
| 4/5 · Movement | Box Jump Jump up. Land soft. Step down. | 3 x 5 |
| 5/5 · Cool Down | Manual Hip + Leg Stretch Breathe out. Let the leg go heavy. | 1 x 60 sec / side |
EP6 — Jump & Land Foundations· Full program
2026-10-23 · Five-step program · Screening → Mobility → Stability → Movement → Cool Down
| 1/5 · Screening | Group Screen Review Watch first. Note your start point. | 1 x 2 min |
| 2/5 · Mobility | Kneeling Hip Flexor Stretch Tall hips. Small tuck. No back arch. | 2 x 30 sec / side |
| 3/5 · Stability | Single-Leg Hinge Balance Hips back. Knee soft. Eyes forward. | 2 x 6 / side |
| 4/5 · Movement | Hinge to Jump Reach Load hips. Jump tall. Land soft and quiet. | 3 x 5 |
| 5/5 · Cool Down | Manual Leg Release Breathe out. Let the leg go heavy. | 1 x 60 sec / side |
