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10 Minutes Stretching Routine

by Sberla996
8690 athletes joined
4.4
(5 ratings)

Program Description

Listen, you are way too damn young and sexy to be feeling this tight and achy all the time. So here's a 10 minute stretching routine to help you fix that. We are going to purposely target all the major muscle groups of the hip and back in this routine. We only need 6 stretches to address all those major groups. Do this routine at the start or end of your workout. Do 3 sets of each exercise 3 times a week for maximum results.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jan 14, 2024 11:31
  • Last Edited
    Jun 21, 2025 07:36

Summary

Unlock your flexibility and enhance your recovery with this 12-week, at-home stretching routine designed for all fitness levels. Committing just 10 minutes, three times a week, you'll engage in a series of targeted stretches that promote mobility and alleviate tension in key muscle groups. Each session features exercises like the Figure 4 Stretch and Couch Stretch, ensuring you maximize your results with 60 seconds per side. Elevate your performance and feel the difference in your body as you progress through this rejuvenating program.
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4.8 Stars with 10, 000+ Ratings
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
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Week 1
1 / 12 Weeks
Day 1
1
Figure 4 Stretch
1 Set
120 secs
-
2
90/90 Hip Stretch
1 Set
120 secs
-
3
Couch Stretch
1 Set
120 secs
-
4
Half Kneeling Abductor Stretch
1 Set
120 secs
-
5
Thread The Needle
1 Set
120 secs
-
6
Elevated Lat Stretch
1 Set
60 secs
-
Day 2
1
Figure 4 Stretch
1 Set
120 secs
-
2
90/90 Hip Stretch
1 Set
120 secs
-
3
Couch Stretch
1 Set
120 secs
-
4
Half Kneeling Abductor Stretch
1 Set
120 secs
-
5
Thread The Needle
1 Set
120 secs
-
6
Elevated Lat Stretch
1 Set
60 secs
-
Day 3
1
Figure 4 Stretch
1 Set
120 secs
-
2
90/90 Hip Stretch
1 Set
120 secs
-
3
Couch Stretch
1 Set
120 secs
-
4
Half Kneeling Abductor Stretch
1 Set
120 secs
-
5
Thread The Needle
1 Set
120 secs
-
6
Elevated Lat Stretch
1 Set
60 secs
-
WHAT PEOPLE ARE SAYING(5 ratings)
Only ratings with written feedback are displayed here.
4.40 / 5
Hu HuAge 4, Man
a year ago
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Significant modifications
Very good program
Ricky_Rana_824484Age 26, Man
a year ago
2 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
Compilation of every static stretching after workout.