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Posture Reset and Mobility Boost

by Tiffany Vanderploeg
20 athletes joined

Program Description

The purpose of this workout plan is to counteract the effects of prolonged sitting, specifically addressing: Improving Posture: Strengthening the back, core, and shoulders to reduce slouching and realign the spine. Relieving Tightness: Stretching and mobilizing the hips, hamstrings, and other muscles that become stiff from extended sitting. Building Functional Strength: Enhancing the body's ability to perform daily activities and prevent injuries by focusing on key muscle groups. Promoting Mobility: Restoring range of motion in joints and improving overall flexibility for better movement patterns. Establishing a Fitness Habit: Creating a sustainable gym routine to support long-term health and wellness. This program is tailored for individuals who work or study for extended hours while sitting and aims to restore balance, reduce discomfort, and improve overall physical well-being.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 19, 2024 05:45
  • Last Edited
    Feb 18, 2025 09:04
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cat Cow Stretch
1
1 mins
-
1B
Standing Thoracic Rotation
1
10 reps
-
2
Dumbbell Row
3
10 reps
RPE 6-7
3
Overhead Press (Dumbbell)
3
8 reps
RPE 6
4
Plank
3
0.3 mins
RPE 5
5
Face Pull
3
12 reps
RPE 6-7
6
Side Plank
2
0.2 mins
RPE 5
7A
Doorway Stretch
1
0.3 mins
-
7B
Seated Forward Fold
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cat Cow Stretch
1
1 mins
-
1B
Standing Thoracic Rotation
1
10 reps
-
2
Dumbbell Row
3
10 reps
RPE 6-7
3
Overhead Press (Dumbbell)
3
8 reps
RPE 6
4
Plank
3
0.3 mins
RPE 5
5
Face Pull
3
12 reps
RPE 6-7
6
Side Plank
2
0.2 mins
RPE 5
7A
Doorway Stretch
1
0.3 mins
-
7B
Seated Forward Fold
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cat Cow Stretch
1
1 mins
-
1B
Scapular Push Up
2
10 reps
-
2
Pull-Up (Band)
3
3-8 reps
RPE 7
3
Plank with Shoulder Taps
3
12 reps
RPE 6-7
4
Dumbbell Row
3
12 reps
RPE 7
5
Overhead Press (Dumbbell)
3
8 reps
RPE 7-8
6
Dynamic Side Plank
2
0.15 mins
RPE 6
7A
Child'S Pose
1
0.3 mins
-
7B
Thread The Needle Stretch
1
0.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cat Cow Stretch
1
1 mins
-
1B
Scapular Push Up
2
10 reps
-
2
Pull-Up (Band)
3
3-8 reps
RPE 7
3
Plank with Shoulder Taps
3
12 reps
RPE 6-7
4
Dumbbell Row
3
12 reps
RPE 7
5
Overhead Press (Dumbbell)
3
8 reps
RPE 7-8
6
Dynamic Side Plank
2
0.15 mins
RPE 6
7A
Child'S Pose
1
0.3 mins
-
7B
Thread The Needle Stretch
1
0.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Scapular Push Up
2
10 reps
-
1B
Arm Circle
1
0.3 mins
-
2
Face Pull
3
12 reps
RPE 7
3
Overhead Press (Dumbbell)
3
10 reps
RPE 7
4
Plank with Shoulder Taps
3
12 reps
RPE 7
5
Single Arm Row (Dumbbell)
3
12 reps
RPE 7-8
6
Dynamic Side Plank
2
0.3 mins
RPE 7
7A
Child'S Pose
1
0.3 mins
-
7B
Thread The Needle Stretch
1
0.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Scapular Push Up
2
10 reps
-
1B
Arm Circle
1
0.3 mins
-
2
Face Pull
3
12 reps
RPE 7
3
Overhead Press (Dumbbell)
3
10 reps
RPE 7
4
Plank with Shoulder Taps
3
12 reps
RPE 7
5
Single Arm Row (Dumbbell)
3
12 reps
RPE 7-8
6
Dynamic Side Plank
2
0.3 mins
RPE 7
7A
Child'S Pose
1
0.3 mins
-
7B
Thread The Needle Stretch
1
0.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Thoracic Spine Foam Rolling
1
1-2 mins
-
1B
Wall Slides
2
10 reps
-
2
Thoracic Extension Stretch
3
12 reps
RPE 6-7
3
Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Plank To Push Up
3
10 reps
RPE 7
5
Face Pull
3
12 reps
RPE 8
6
Side Plank With Rotation
3
10 reps
RPE 7
7A
Doorway Stretch
1
0.3 mins
-
7B
Standing Thoracic Rotation
1
0.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Thoracic Spine Foam Rolling
1
1-2 mins
-
1B
Wall Slides
2
10 reps
-
2
Thoracic Extension Stretch
3
12 reps
RPE 6-7
3
Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Plank To Push Up
3
10 reps
RPE 7
5
Face Pull
3
12 reps
RPE 8
6
Side Plank With Rotation
3
10 reps
RPE 7
7A
Doorway Stretch
1
0.3 mins
-
7B
Standing Thoracic Rotation
1
0.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Glute Bridge (Bodyweight)
1
10-15 reps
-
1B
Leg Swings
1
10 reps
-
2
Goblet Squat
3
10 reps
RPE 6-7
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
4
Step-Up (Weighted)
3
8 reps
RPE 5
5
Hip Flexor Stretch
1
0.3 mins
-
6
Cat Cow Stretch
1
1 mins
-
7A
Child'S Pose
1
1 mins
-
7B
Hamstring Stretch with Rotation
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Glute Bridge (Bodyweight)
1
10-15 reps
-
1B
Leg Swings
1
10 reps
-
2
Goblet Squat
3
10 reps
RPE 6-7
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
4
Step-Up (Weighted)
3
8 reps
RPE 5
5
Hip Flexor Stretch
1
0.3 mins
-
6
Cat Cow Stretch
1
1 mins
-
7A
Child'S Pose
1
1 mins
-
7B
Hamstring Stretch with Rotation
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
1
1 mins
-
1B
Bulgarian Split Squat (Bodyweight)
2
8 reps
-
2
Single Leg Romanian Deadlift
3
8 reps
RPE 7
3
Deep Squat Hold
2
0.3 mins
-
4
Step-Up (Weighted)
3
10 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
6
World's Greatest Stretch
1
1 mins
-
7A
Seated Forward Fold
1
1 mins
-
7B
Hip Flexor Stretch
1
0.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
1
1 mins
-
1B
Bulgarian Split Squat (Bodyweight)
2
8 reps
-
2
Single Leg Romanian Deadlift
3
8 reps
RPE 7
3
Deep Squat Hold
2
0.3 mins
-
4
Step-Up (Weighted)
3
10 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
6
World's Greatest Stretch
1
1 mins
-
7A
Seated Forward Fold
1
1 mins
-
7B
Hip Flexor Stretch
1
0.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Bodyweight)
2
8 reps
-
1B
World's Greatest Stretch
1
0.3 mins
-
2
Lunge With Twist
3
10 reps
RPE 7
3
Hip Thrust (Bodyweight)
3
10 reps
RPE 7
4
Hamstring Stretch with Rotation
3
0.3-0.45 mins
-
5
Goblet Squat
3
12 reps
RPE 7
6
Hip Flexor Stretch
1
1-2 mins
-
7A
Hamstring Stretch with Rotation
1
0.3 mins
-
7B
Pigeon Stretch with Thoracic Rotation
1
0.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Bodyweight)
2
8 reps
-
1B
World's Greatest Stretch
1
0.3 mins
-
2
Lunge With Twist
3
10 reps
RPE 7
3
Hip Thrust (Bodyweight)
3
10 reps
RPE 7
4
Hamstring Stretch with Rotation
3
0.3-0.45 mins
-
5
Goblet Squat
3
12 reps
RPE 7
6
Hip Flexor Stretch
1
1-2 mins
-
7A
Hamstring Stretch with Rotation
1
0.3 mins
-
7B
Pigeon Stretch with Thoracic Rotation
1
0.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Lunge
2
8 reps
-
1B
Dynamic Hamstring Kick
2
10 reps
-
2
Sumo Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
3
12 reps
RPE 7-8
4
Hip Flexor Stretch
1
1-2 mins
-
5
Hamstring Stretch with Rotation
3
0.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Lunge
2
8 reps
-
1B
Dynamic Hamstring Kick
2
10 reps
-
2
Sumo Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
3
12 reps
RPE 7-8
4
Hip Flexor Stretch
1
1-2 mins
-
5
Hamstring Stretch with Rotation
3
0.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bird Dog
1
10 reps
-
1B
Lunge With Twist
1
10 reps
-
2
Deadlift (Dumbbell)
3
8 reps
RPE 7
3
Pallof Press
3
12 reps
RPE 6-7
4
Push Up (Incline)
3
8-10 reps
RPE 6-7
5
Farmer's Walk (Weighted)
3
0.3 mins
RPE 6-7
6
Wall Angel
2
10 reps
RPE 5-6
7A
Cobra Stretch
1
0.3 mins
-
7B
Hip 90/90 Stretch
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bird Dog
1
10 reps
-
1B
Lunge With Twist
1
10 reps
-
2
Deadlift (Dumbbell)
3
8 reps
RPE 7
3
Pallof Press
3
12 reps
RPE 6-7
4
Push Up (Incline)
3
8-10 reps
RPE 6-7
5
Farmer's Walk (Weighted)
3
0.3 mins
RPE 6-7
6
Wall Angel
2
10 reps
RPE 5-6
7A
Cobra Stretch
1
0.3 mins
-
7B
Hip 90/90 Stretch
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bodyweight Single Leg Deadlifts W/ Reach
2
10 reps
-
1B
Arm Circle
1
0.3 mins
-
2
Kettlebell Swing
3
15 reps
RPE 7
3
Deadlift (Dumbbell)
3
8 reps
RPE 8
4
Push Up
3
10-12 reps
RPE 7
5
Overhead Carry
3
0.2 mins
RPE 7
6A
Pigeon Stretch with Thoracic Rotation
1
0.3 mins
-
6B
Cobra Stretch
1
0.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bodyweight Single Leg Deadlifts W/ Reach
2
10 reps
-
1B
Arm Circle
1
0.3 mins
-
2
Kettlebell Swing
3
15 reps
RPE 7
3
Deadlift (Dumbbell)
3
8 reps
RPE 8
4
Push Up
3
10-12 reps
RPE 7
5
Overhead Carry
3
0.2 mins
RPE 7
6A
Pigeon Stretch with Thoracic Rotation
1
0.3 mins
-
6B
Cobra Stretch
1
0.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Romanian Deadlift
2
10 reps
-
1B
Cat Cow Stretch
1
2 mins
-
2
Wall Angel
3
10 reps
RPE 6
3
Bird Dog
3
12 reps
RPE 6-7
4
Dead Bug
3
10 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
6A
Foam Rolling
1
3-5 mins
-
6B
Cobra Stretch
2
0.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Romanian Deadlift
2
10 reps
-
1B
Cat Cow Stretch
1
2 mins
-
2
Wall Angel
3
10 reps
RPE 6
3
Bird Dog
3
12 reps
RPE 6-7
4
Dead Bug
3
10 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
6A
Foam Rolling
1
3-5 mins
-
6B
Cobra Stretch
2
0.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Thoracic Rotation
2
10 reps
-
1B
Bodyweight Single Leg Deadlifts W/ Reach
2
8 reps
-
2
Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Kettlebell Swing
3
15 reps
RPE 8
4
Cobra Stretch
3
0.3-0.45 mins
-
5A
Pigeon Stretch with Thoracic Rotation
1
0.3 mins
-
5B
Foam Rolling
1
3-5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Thoracic Rotation
2
10 reps
-
1B
Bodyweight Single Leg Deadlifts W/ Reach
2
8 reps
-
2
Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Kettlebell Swing
3
15 reps
RPE 8
4
Cobra Stretch
3
0.3-0.45 mins
-
5A
Pigeon Stretch with Thoracic Rotation
1
0.3 mins
-
5B
Foam Rolling
1
3-5 mins
-
Week 1
1 / 8 Weeks
Day 1
1A
Cat Cow Stretch
1 Set
1 mins
-
1B
Standing Thoracic Rotation
1 Set
10 Reps
-
2
Dumbbell Row
3 Sets
10 Reps
@6-7
3
Overhead Press (Dumbbell)
3 Sets
8 Reps
@6
4
Plank
3 Sets
0.3 mins
@5
5
Face Pull
3 Sets
12 Reps
@6-7
6
Side Plank
2 Sets
0.2 mins
@5
7A
Doorway Stretch
1 Set
0.3 mins
-
7B
Seated Forward Fold
1 Set
1 mins
-
Day 2
1A
Glute Bridge (Bodyweight)
1 Set
10-15 Reps
-
1B
Leg Swings
1 Set
10 Reps
-
2
Goblet Squat
3 Sets
10 Reps
@6-7
3
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@8
4
Step-Up (Weighted)
3 Sets
8 Reps
@5
5
Hip Flexor Stretch
1 Set
0.3 mins
-
6
Cat Cow Stretch
1 Set
1 mins
-
7A
Child'S Pose
1 Set
1 mins
-
7B
Hamstring Stretch with Rotation
1 Set
1 mins
-
Day 3
1A
Bird Dog
1 Set
10 Reps
-
1B
Lunge With Twist
1 Set
10 Reps
-
2
Deadlift (Dumbbell)
3 Sets
8 Reps
@7
3
Pallof Press
3 Sets
12 Reps
@6-7
4
Push Up (Incline)
3 Sets
8-10 Reps
@6-7
5
Farmer's Walk (Weighted)
3 Sets
0.3 mins
@6-7
6
Wall Angel
2 Sets
10 Reps
@5-6
7A
Cobra Stretch
1 Set
0.3 mins
-
7B
Hip 90/90 Stretch
1 Set
1 mins
-