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10 Minutes Stretching Routine

by
2 athletes joined

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
    Aug 05, 2025 07:40
  • Last Edited
    Sep 07, 2025 11:12

Summary

Unlock your flexibility and enhance your mobility 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 targeted stretches like the Figure 4 and Couch Stretch, each held for 60 seconds to maximize effectiveness. This program not only aids in muscle recovery but also helps improve your overall performance, making it a perfect complement to your lifting regimen. Get ready to feel more limber and energized as you progress through each week!
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%
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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
-