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10 Minutes Stretching Routine

by Sean D.
7 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
    Jun 30, 2025 04:19
  • Last Edited
    Aug 27, 2025 02:02

Summary

Enhance your flexibility and mobility with this 12-week, 10 Minutes Stretching Routine designed for at-home practice. Commit to just three days a week, and experience targeted stretches that focus on key muscle groups, including glutes, quadriceps, and lats. Each session features a variety of effective bodyweight exercises, with clear video demonstrations to guide you. Perfect for lifters looking to improve recovery, prevent injuries, and optimize performance—get ready to feel the difference!
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
-