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BoostcampPNG

Mobility

by Kristofor H.
20 athletes joined

Program Description

Less knee pain

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 10, 2024 06:21
  • Last Edited
    Dec 21, 2024 10:51
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 7
2
Good Morning
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Back Extension (Weighted)
2
10 reps
RPE 7
5
Terminal Knee Extension
2
1 reps
RPE 7
6
Pigeon Stretch Altered
3
30 mins
RPE 7
7
Hamstring Stretch with Rotation
3
10 reps
RPE 7
8
Standing Calf Raise
3
10 reps
RPE 7
9
Seated Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 7
2
Good Morning
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Back Extension (Weighted)
2
10 reps
RPE 7
5
Terminal Knee Extension
2
1 reps
RPE 7
6
Pigeon Stretch Altered
3
30 mins
RPE 7
7
Hamstring Stretch with Rotation
3
10 reps
RPE 7
8
Standing Calf Raise
3
10 reps
RPE 7
9
Seated Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 7
2
Good Morning
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Back Extension (Weighted)
2
10 reps
RPE 7
5
Terminal Knee Extension
2
1 reps
RPE 7
6
Pigeon Stretch Altered
3
30 mins
RPE 7
7
Hamstring Stretch with Rotation
3
10 reps
RPE 7
8
Standing Calf Raise
3
10 reps
RPE 7
9
Seated Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 7
2
Good Morning
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Back Extension (Weighted)
2
10 reps
RPE 7
5
Terminal Knee Extension
2
1 reps
RPE 7
6
Pigeon Stretch Altered
3
30 mins
RPE 7
7
Hamstring Stretch with Rotation
3
10 reps
RPE 7
8
Standing Calf Raise
3
10 reps
RPE 7
9
Seated Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 7
2
Good Morning
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Back Extension (Weighted)
2
10 reps
RPE 7
5
Terminal Knee Extension
2
1 reps
RPE 7
6
Pigeon Stretch Altered
3
30 mins
RPE 7
7
Hamstring Stretch with Rotation
3
10 reps
RPE 7
8
Standing Calf Raise
3
10 reps
RPE 7
9
Seated Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 7
2
Good Morning
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Back Extension (Weighted)
2
10 reps
RPE 7
5
Terminal Knee Extension
2
1 reps
RPE 7
6
Pigeon Stretch Altered
3
30 mins
RPE 7
7
Hamstring Stretch with Rotation
3
10 reps
RPE 7
8
Standing Calf Raise
3
10 reps
RPE 7
9
Seated Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 7
2
Good Morning
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Back Extension (Weighted)
2
10 reps
RPE 7
5
Terminal Knee Extension
2
1 reps
RPE 7
6
Pigeon Stretch Altered
3
30 mins
RPE 7
7
Hamstring Stretch with Rotation
3
10 reps
RPE 7
8
Standing Calf Raise
3
10 reps
RPE 7
9
Seated Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 7
2
Good Morning
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Back Extension (Weighted)
2
10 reps
RPE 7
5
Terminal Knee Extension
2
1 reps
RPE 7
6
Pigeon Stretch Altered
3
30 mins
RPE 7
7
Hamstring Stretch with Rotation
3
10 reps
RPE 7
8
Standing Calf Raise
3
10 reps
RPE 7
9
Seated Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 7
2
Good Morning
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Back Extension (Weighted)
2
10 reps
RPE 7
5
Terminal Knee Extension
2
1 reps
RPE 7
6
Pigeon Stretch Altered
3
30 mins
RPE 7
7
Hamstring Stretch with Rotation
3
10 reps
RPE 7
8
Standing Calf Raise
3
10 reps
RPE 7
9
Seated Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 7
2
Good Morning
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Back Extension (Weighted)
2
10 reps
RPE 7
5
Terminal Knee Extension
2
1 reps
RPE 7
6
Pigeon Stretch Altered
3
30 mins
RPE 7
7
Hamstring Stretch with Rotation
3
10 reps
RPE 7
8
Standing Calf Raise
3
10 reps
RPE 7
9
Seated Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 7
2
Good Morning
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Back Extension (Weighted)
2
10 reps
RPE 7
5
Terminal Knee Extension
2
1 reps
RPE 7
6
Pigeon Stretch Altered
3
30 mins
RPE 7
7
Hamstring Stretch with Rotation
3
10 reps
RPE 7
8
Standing Calf Raise
3
10 reps
RPE 7
9
Seated Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 7
2
Good Morning
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Back Extension (Weighted)
2
10 reps
RPE 7
5
Terminal Knee Extension
2
1 reps
RPE 7
6
Pigeon Stretch Altered
3
30 mins
RPE 7
7
Hamstring Stretch with Rotation
3
10 reps
RPE 7
8
Standing Calf Raise
3
10 reps
RPE 7
9
Seated Calf Raise
3
10 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Lunge (Dumbbell)
3 Sets
10 Reps
@7
2
Good Morning
3 Sets
10 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
4
Back Extension (Weighted)
2 Sets
10 Reps
@7
5
Terminal Knee Extension
2 Sets
1 Reps
@7
6
Pigeon Stretch Altered
3 Sets
30 mins
@7
7
Hamstring Stretch with Rotation
3 Sets
10 Reps
@7
8
Standing Calf Raise
3 Sets
10 Reps
@7
9
Seated Calf Raise
3 Sets
10 Reps
@7