Evening Recovery
Unwind and recharge: Transform your evenings into a restorative journey that revitalizes your body and mind for the challenges ahead.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio (Zone 2) | 1 | 30 min |
| 2 | Hip Flexor Stretch | 1 | 1 min |
| 1 | 1 min | ||
| 3 | Quad Stretch | 1 | 1 min |
| 1 | 1 min | ||
| 4 | 90/90 Hip Flow | 1 | 1 min |
| 1 | 1 min | ||
| 5 | Chest Doorway Stretch | 1 | 1 min |
| 1 | 1 min | ||
| 6 | Supine Spinal Twist Stretch | 1 | 1 min |
| 1 | 1 min | ||
| 7 | Ice Bath | 1 | 3 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dead Bug | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 2 | Side Plank | 1 | 30 min |
| 1 | 30 min | ||
| 1 | 30 min | ||
| 3 | Couch Stretch | 1 | 1.5 min |
| 1 | 1.5 min | ||
| 4 | Hamstring Stretch with Rotation | 1 | 1 min |
| 1 | 1 min | ||
| 5 | Ankle Wall Stretch | 1 | 1 min |
| 1 | 1 min | ||
| 6 | Standing Calf Stretch | 1 | 1 min |
| 1 | 1 min | ||
| 7 | Ice Bath | 1 | 3 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio (Zone 2) | 1 | 30 min |
| 2 | Lat Doorway Stretch | 1 | 1 min |
| 1 | 1 min | ||
| 3 | Child'S Pose | 1 | 1 min |
| 1 | 1 min | ||
| 4 | Doorway Rear-Delt Stretch | 1 | 1 min |
| 1 | 1 min | ||
| 5 | Neck Flexion | 1 | 5 reps |
| 6 | Ice Bath | 1 | 3 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Reverse Abs Crunch (Bodyweight) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 2 | Hollow Hold | 1 | 0.5 min |
| 1 | 0.5 min | ||
| 1 | 0.5 min | ||
| 3 | Cobra Strech | 1 | 0.5 min |
| 1 | 0.5 min | ||
| 1 | 0.5 min | ||
| 4 | Standing Oblique Stretch | 1 | 1 min |
| 1 | 1 min | ||
| 5 | Chest Doorway Stretch | 1 | 1 min |
| 1 | 1 min | ||
| 6 | Box Breathing (4-4-4-4) | 1 | 5 min |
| 7 | Ice Bath | 1 | 3 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio (Zone 2) | 1 | 40 min |
| 2 | Bent-over Twist | 1 | 1 min |
| 1 | 1 min | ||
| 3 | Hip Flexor Stretch | 1 | 1 min |
| 1 | 1 min | ||
| 4 | Cross-Body Shoulder Stretch | 1 | 1 min |
| 1 | 1 min | ||
| 5 | Triceps Stretch | 1 | 1 min |
| 1 | 1 min | ||
| 6 | Standing Calf Stretch | 1 | 1 min |
| 1 | 1 min | ||
| 7 | Ice Bath | 1 | 3 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio (Zone 2) | 1 | 30 min |
| 2 | 1/2 Kneeling Adductor Rock Back | 1 | 10 reps |
| 1 | 10 reps | ||
| 3 | Frog Stretch | 1 | 2 min |
| 4 | Pigeon Stretch with Thoracic Rotation | 1 | 1 min |
| 1 | 1 min | ||
| 5 | Standing Calf Stretch | 1 | 1 min |
| 1 | 1 min | ||
| 6 | Ice Bath | 1 | 3 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Supine Spinal Twist Stretch | 1 | 1 min |
| 1 | 1 min | ||
| 2 | Hamstring Stretch with Rotation | 1 | 1 min |
| 1 | 1 min | ||
| 3 | Butterfly Stretch | 1 | 2 min |
| 4 | Happy Baby | 1 | 1 min |
| 5 | Seated Forward Fold | 1 | 1 min |
| 6 | Legs Up The Wall | 1 | 5 min |
| 7 | Ice Bath | 1 | 3 min |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Evening Recovery is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 30 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Evening Recovery is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Evening Recovery is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
