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Hip/ankle mobility

by Shelby G.
108 athletes joined
5.0
(1 rating)

Program Description

Hip/ankle mobility and strength

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Feb 04, 2024 03:23
  • Last Edited
    Sep 07, 2024 06:46
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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
Plate Pull Side Lung
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
2
Cossack Rocks
3
10 reps
RPE 6
3
Copenhagen Plank
3
1 mins
RPE 6
4
Sumo Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Pull Side Lung
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
2
Cossack Rocks
3
10 reps
RPE 6
3
Copenhagen Plank
3
1 mins
RPE 6
4
Sumo Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Pull Side Lung
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
2
Cossack Rocks
3
10 reps
RPE 6
3
Copenhagen Plank
3
1 mins
RPE 6
4
Sumo Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Pull Side Lung
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
2
Cossack Rocks
3
10 reps
RPE 6
3
Copenhagen Plank
3
1 mins
RPE 6
4
Sumo Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Pull Side Lung
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
2
Cossack Rocks
3
10 reps
RPE 6
3
Copenhagen Plank
3
1 mins
RPE 6
4
Sumo Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Pull Side Lung
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
2
Cossack Rocks
3
10 reps
RPE 6
3
Copenhagen Plank
3
1 mins
RPE 6
4
Sumo Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Pull Side Lung
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
2
Cossack Rocks
3
10 reps
RPE 6
3
Copenhagen Plank
3
1 mins
RPE 6
4
Sumo Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Pull Side Lung
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
2
Cossack Rocks
3
10 reps
RPE 6
3
Copenhagen Plank
3
1 mins
RPE 6
4
Sumo Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Pull Side Lung
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
2
Cossack Rocks
3
10 reps
RPE 6
3
Copenhagen Plank
3
1 mins
RPE 6
4
Sumo Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Pull Side Lung
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
2
Cossack Rocks
3
10 reps
RPE 6
3
Copenhagen Plank
3
1 mins
RPE 6
4
Sumo Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Pull Side Lung
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
2
Cossack Rocks
3
10 reps
RPE 6
3
Copenhagen Plank
3
1 mins
RPE 6
4
Sumo Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Pull Side Lung
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
2
Cossack Rocks
3
10 reps
RPE 6
3
Copenhagen Plank
3
1 mins
RPE 6
4
Sumo Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Run
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Abduction Strength - Bands
3
5-10 reps
RPE 6
2
Lateral Hip Stability Barbell
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Dumbbell)
3
5-10 reps
RPE 8
7
Run
1
30 mins
8
Reverse Hyperextension
3
10 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Abduction Strength - Bands
3
5-10 reps
RPE 6
2
Lateral Hip Stability Barbell
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Dumbbell)
3
5-10 reps
RPE 8
7
Run
1
30 mins
8
Reverse Hyperextension
3
10 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Abduction Strength - Bands
3
5-10 reps
RPE 6
2
Lateral Hip Stability Barbell
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Dumbbell)
3
5-10 reps
RPE 8
7
Run
1
30 mins
8
Reverse Hyperextension
3
10 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Abduction Strength - Bands
3
5-10 reps
RPE 6
2
Lateral Hip Stability Barbell
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Dumbbell)
3
5-10 reps
RPE 8
7
Run
1
30 mins
8
Reverse Hyperextension
3
10 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Abduction Strength - Bands
3
5-10 reps
RPE 6
2
Lateral Hip Stability Barbell
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Dumbbell)
3
5-10 reps
RPE 8
7
Run
1
30 mins
8
Reverse Hyperextension
3
10 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Abduction Strength - Bands
3
5-10 reps
RPE 6
2
Lateral Hip Stability Barbell
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Dumbbell)
3
5-10 reps
RPE 8
7
Run
1
30 mins
8
Reverse Hyperextension
3
10 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Abduction Strength - Bands
3
5-10 reps
RPE 6
2
Lateral Hip Stability Barbell
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Dumbbell)
3
5-10 reps
RPE 8
7
Run
1
30 mins
8
Reverse Hyperextension
3
10 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Abduction Strength - Bands
3
5-10 reps
RPE 6
2
Lateral Hip Stability Barbell
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Dumbbell)
3
5-10 reps
RPE 8
7
Run
1
30 mins
8
Reverse Hyperextension
3
10 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Abduction Strength - Bands
3
5-10 reps
RPE 6
2
Lateral Hip Stability Barbell
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Dumbbell)
3
5-10 reps
RPE 8
7
Run
1
30 mins
8
Reverse Hyperextension
3
10 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Abduction Strength - Bands
3
5-10 reps
RPE 6
2
Lateral Hip Stability Barbell
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Dumbbell)
3
5-10 reps
RPE 8
7
Run
1
30 mins
8
Reverse Hyperextension
3
10 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Abduction Strength - Bands
3
5-10 reps
RPE 6
2
Lateral Hip Stability Barbell
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Dumbbell)
3
5-10 reps
RPE 8
7
Run
1
30 mins
8
Reverse Hyperextension
3
10 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Abduction Strength - Bands
3
5-10 reps
RPE 6
2
Lateral Hip Stability Barbell
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Dumbbell)
3
5-10 reps
RPE 8
7
Run
1
30 mins
8
Reverse Hyperextension
3
10 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Plate Pull Side Lung
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@6
@7
@8
2
Cossack Rocks
3 Sets
10 Reps
@6
3
Copenhagen Plank
3 Sets
1 mins
@6
4
Sumo Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
5
Run
1 Set
30 mins
@6
Day 2
1
Unilateral Abduction Strength - Bands
3 Sets
5-10 Reps
@6
2
Lateral Hip Stability Barbell
3 Sets
10 Reps
@6
3
Good Morning
3 Sets
10 Reps
@6
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@6
5
Landmine Twist
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
6
Chest Fly (Dumbbell)
3 Sets
5-10 Reps
@8
7
Run
1 Set
30 mins
8
Reverse Hyperextension
3 Sets
10 Reps
@6
9
Hyperextension
3 Sets
10 Reps
@6