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
- LevelBeginner, Novice, Intermediate, Advanced
- GoalAthletics
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout10 minutes
- CreatedMay 01, 2024 10:20
- Last EditedMar 30, 2025 07:59
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.4%
Adductors
15.4%
Upper Back
15.4%
Abductors
7.7%
Quadriceps
7.7%
Hamstrings
7.7%
Chest
7.7%
Front Delts
7.7%
Lats
7.7%
Rear Delts
7.7%
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 Stretch1 Set
120 secs
-
2
90/90 Hip Stretch1 Set
120 secs
-
3
Couch Stretch1 Set
120 secs
-
4
Half Kneeling Abductor Stretch1 Set
120 secs
-
5
Thread The Needle1 Set
120 secs
-
6
Elevated Lat Stretch1 Set
60 secs
-
Day 2
1
Figure 4 Stretch1 Set
120 secs
-
2
90/90 Hip Stretch1 Set
120 secs
-
3
Couch Stretch1 Set
120 secs
-
4
Half Kneeling Abductor Stretch1 Set
120 secs
-
5
Thread The Needle1 Set
120 secs
-
6
Elevated Lat Stretch1 Set
60 secs
-
Day 3
1
Figure 4 Stretch1 Set
120 secs
-
2
90/90 Hip Stretch1 Set
120 secs
-
3
Couch Stretch1 Set
120 secs
-
4
Half Kneeling Abductor Stretch1 Set
120 secs
-
5
Thread The Needle1 Set
120 secs
-
6
Elevated Lat Stretch1 Set
60 secs
-