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BoostcampPNG

Mobility

by Mikkel Marco
2 athletes joined

Program Description

Advanced flexibility

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Mar 12, 2025 07:52
  • Last Edited
    Jul 02, 2025 10:34

Summary

Unlock your full potential with this 4-week Mobility program, designed to enhance flexibility and functional movement. Committing just 30 minutes a day, you'll engage in a variety of bodyweight and dumbbell exercises, including Dead Hangs, Jefferson Curls, and Cossack Squats, tailored to improve your range of motion and prevent injuries. With daily sessions, you’ll build a solid foundation for strength training while promoting recovery and mobility. Perfect for any lifter looking to elevate their performance in the gym and beyond!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Jefferson Curl
3
0.5 mins
-
3
Pancake Stretch
3
0.5 mins
-
4
Cossack Squat (Bodyweight)
3
0.5 mins
-
5
Cuban Rotations
3
0.5 mins
-
6
Shoulder Dislocations
3
0.5 mins
-
7
Hanging Knee Raise
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Jefferson Curl
3
0.5 mins
-
3
Pancake Stretch
3
0.5 mins
-
4
Cossack Squat (Bodyweight)
3
0.5 mins
-
5
Cuban Rotations
3
0.5 mins
-
6
Shoulder Dislocations
3
0.5 mins
-
7
Hanging Knee Raise
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Jefferson Curl
3
0.5 mins
-
3
Pancake Stretch
3
0.5 mins
-
4
Cossack Squat (Bodyweight)
3
0.5 mins
-
5
Cuban Rotations
3
0.5 mins
-
6
Shoulder Dislocations
3
0.5 mins
-
7
Hanging Knee Raise
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Jefferson Curl
3
0.5 mins
-
3
Pancake Stretch
3
0.5 mins
-
4
Cossack Squat (Bodyweight)
3
0.5 mins
-
5
Cuban Rotations
3
0.5 mins
-
6
Shoulder Dislocations
3
0.5 mins
-
7
Hanging Knee Raise
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Jefferson Curl
3
0.5 mins
-
3
Pancake Stretch
3
0.5 mins
-
4
Cossack Squat (Bodyweight)
3
0.5 mins
-
5
Cuban Rotations
3
0.5 mins
-
6
Shoulder Dislocations
3
0.5 mins
-
7
Hanging Knee Raise
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Jefferson Curl
3
0.5 mins
-
3
Pancake Stretch
3
0.5 mins
-
4
Cossack Squat (Bodyweight)
3
0.5 mins
-
5
Cuban Rotations
3
0.5 mins
-
6
Shoulder Dislocations
3
0.5 mins
-
7
Hanging Knee Raise
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Jefferson Curl
3
0.5 mins
-
3
Pancake Stretch
3
0.5 mins
-
4
Cossack Squat (Bodyweight)
3
0.5 mins
-
5
Cuban Rotations
3
0.5 mins
-
6
Shoulder Dislocations
3
0.5 mins
-
7
Hanging Knee Raise
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Jefferson Curl
3
0.5 mins
-
3
Pancake Stretch
3
0.5 mins
-
4
Cossack Squat (Bodyweight)
3
0.5 mins
-
5
Cuban Rotations
3
0.5 mins
-
6
Shoulder Dislocations
3
0.5 mins
-
7
Hanging Knee Raise
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Jefferson Curl
3
0.5 mins
-
3
Pancake Stretch
3
0.5 mins
-
4
Cossack Squat (Bodyweight)
3
0.5 mins
-
5
Cuban Rotations
3
0.5 mins
-
6
Shoulder Dislocations
3
0.5 mins
-
7
Hanging Knee Raise
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Jefferson Curl
3
0.5 mins
-
3
Pancake Stretch
3
0.5 mins
-
4
Cossack Squat (Bodyweight)
3
0.5 mins
-
5
Cuban Rotations
3
0.5 mins
-
6
Shoulder Dislocations
3
0.5 mins
-
7
Hanging Knee Raise
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Jefferson Curl
3
0.5 mins
-
3
Pancake Stretch
3
0.5 mins
-
4
Cossack Squat (Bodyweight)
3
0.5 mins
-
5
Cuban Rotations
3
0.5 mins
-
6
Shoulder Dislocations
3
0.5 mins
-
7
Hanging Knee Raise
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Jefferson Curl
3
0.5 mins
-
3
Pancake Stretch
3
0.5 mins
-
4
Cossack Squat (Bodyweight)
3
0.5 mins
-
5
Cuban Rotations
3
0.5 mins
-
6
Shoulder Dislocations
3
0.5 mins
-
7
Hanging Knee Raise
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Jefferson Curl
3
0.5 mins
-
3
Pancake Stretch
3
0.5 mins
-
4
Cossack Squat (Bodyweight)
3
0.5 mins
-
5
Cuban Rotations
3
0.5 mins
-
6
Shoulder Dislocations
3
0.5 mins
-
7
Hanging Knee Raise
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Jefferson Curl
3
0.5 mins
-
3
Pancake Stretch
3
0.5 mins
-
4
Cossack Squat (Bodyweight)
3
0.5 mins
-
5
Cuban Rotations
3
0.5 mins
-
6
Shoulder Dislocations
3
0.5 mins
-
7
Hanging Knee Raise
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Jefferson Curl
3
0.5 mins
-
3
Pancake Stretch
3
0.5 mins
-
4
Cossack Squat (Bodyweight)
3
0.5 mins
-
5
Cuban Rotations
3
0.5 mins
-
6
Shoulder Dislocations
3
0.5 mins
-
7
Hanging Knee Raise
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Jefferson Curl
3
0.5 mins
-
3
Pancake Stretch
3
0.5 mins
-
4
Cossack Squat (Bodyweight)
3
0.5 mins
-
5
Cuban Rotations
3
0.5 mins
-
6
Shoulder Dislocations
3
0.5 mins
-
7
Hanging Knee Raise
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Jefferson Curl
3
0.5 mins
-
3
Pancake Stretch
3
0.5 mins
-
4
Cossack Squat (Bodyweight)
3
0.5 mins
-
5
Cuban Rotations
3
0.5 mins
-
6
Shoulder Dislocations
3
0.5 mins
-
7
Hanging Knee Raise
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Jefferson Curl
3
0.5 mins
-
3
Pancake Stretch
3
0.5 mins
-
4
Cossack Squat (Bodyweight)
3
0.5 mins
-
5
Cuban Rotations
3
0.5 mins
-
6
Shoulder Dislocations
3
0.5 mins
-
7
Hanging Knee Raise
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Jefferson Curl
3
0.5 mins
-
3
Pancake Stretch
3
0.5 mins
-
4
Cossack Squat (Bodyweight)
3
0.5 mins
-
5
Cuban Rotations
3
0.5 mins
-
6
Shoulder Dislocations
3
0.5 mins
-
7
Hanging Knee Raise
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Jefferson Curl
3
0.5 mins
-
3
Pancake Stretch
3
0.5 mins
-
4
Cossack Squat (Bodyweight)
3
0.5 mins
-
5
Cuban Rotations
3
0.5 mins
-
6
Shoulder Dislocations
3
0.5 mins
-
7
Hanging Knee Raise
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Jefferson Curl
3
0.5 mins
-
3
Pancake Stretch
3
0.5 mins
-
4
Cossack Squat (Bodyweight)
3
0.5 mins
-
5
Cuban Rotations
3
0.5 mins
-
6
Shoulder Dislocations
3
0.5 mins
-
7
Hanging Knee Raise
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Jefferson Curl
3
0.5 mins
-
3
Pancake Stretch
3
0.5 mins
-
4
Cossack Squat (Bodyweight)
3
0.5 mins
-
5
Cuban Rotations
3
0.5 mins
-
6
Shoulder Dislocations
3
0.5 mins
-
7
Hanging Knee Raise
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Jefferson Curl
3
0.5 mins
-
3
Pancake Stretch
3
0.5 mins
-
4
Cossack Squat (Bodyweight)
3
0.5 mins
-
5
Cuban Rotations
3
0.5 mins
-
6
Shoulder Dislocations
3
0.5 mins
-
7
Hanging Knee Raise
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Jefferson Curl
3
0.5 mins
-
3
Pancake Stretch
3
0.5 mins
-
4
Cossack Squat (Bodyweight)
3
0.5 mins
-
5
Cuban Rotations
3
0.5 mins
-
6
Shoulder Dislocations
3
0.5 mins
-
7
Hanging Knee Raise
3
0.5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Jefferson Curl
3
0.5 mins
-
3
Pancake Stretch
3
0.5 mins
-
4
Cossack Squat (Bodyweight)
3
0.5 mins
-
5
Cuban Rotations
3
0.5 mins
-
6
Shoulder Dislocations
3
0.5 mins
-
7
Hanging Knee Raise
3
0.5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Jefferson Curl
3
0.5 mins
-
3
Pancake Stretch
3
0.5 mins
-
4
Cossack Squat (Bodyweight)
3
0.5 mins
-
5
Cuban Rotations
3
0.5 mins
-
6
Shoulder Dislocations
3
0.5 mins
-
7
Hanging Knee Raise
3
0.5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Jefferson Curl
3
0.5 mins
-
3
Pancake Stretch
3
0.5 mins
-
4
Cossack Squat (Bodyweight)
3
0.5 mins
-
5
Cuban Rotations
3
0.5 mins
-
6
Shoulder Dislocations
3
0.5 mins
-
7
Hanging Knee Raise
3
0.5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Jefferson Curl
3
0.5 mins
-
3
Pancake Stretch
3
0.5 mins
-
4
Cossack Squat (Bodyweight)
3
0.5 mins
-
5
Cuban Rotations
3
0.5 mins
-
6
Shoulder Dislocations
3
0.5 mins
-
7
Hanging Knee Raise
3
0.5 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Dead Hang
3 Sets
0.5 mins
-
2
Jefferson Curl
3 Sets
0.5 mins
-
3
Pancake Stretch
3 Sets
0.5 mins
-
4
Cossack Squat (Bodyweight)
3 Sets
0.5 mins
-
5
Cuban Rotations
3 Sets
0.5 mins
-
6
Shoulder Dislocations
3 Sets
0.5 mins
-
7
Hanging Knee Raise
3 Sets
0.5 mins
-
Day 2
1
Dead Hang
3 Sets
0.5 mins
-
2
Jefferson Curl
3 Sets
0.5 mins
-
3
Pancake Stretch
3 Sets
0.5 mins
-
4
Cossack Squat (Bodyweight)
3 Sets
0.5 mins
-
5
Cuban Rotations
3 Sets
0.5 mins
-
6
Shoulder Dislocations
3 Sets
0.5 mins
-
7
Hanging Knee Raise
3 Sets
0.5 mins
-
Day 3
1
Dead Hang
3 Sets
0.5 mins
-
2
Jefferson Curl
3 Sets
0.5 mins
-
3
Pancake Stretch
3 Sets
0.5 mins
-
4
Cossack Squat (Bodyweight)
3 Sets
0.5 mins
-
5
Cuban Rotations
3 Sets
0.5 mins
-
6
Shoulder Dislocations
3 Sets
0.5 mins
-
7
Hanging Knee Raise
3 Sets
0.5 mins
-
Day 4
1
Dead Hang
3 Sets
0.5 mins
-
2
Jefferson Curl
3 Sets
0.5 mins
-
3
Pancake Stretch
3 Sets
0.5 mins
-
4
Cossack Squat (Bodyweight)
3 Sets
0.5 mins
-
5
Cuban Rotations
3 Sets
0.5 mins
-
6
Shoulder Dislocations
3 Sets
0.5 mins
-
7
Hanging Knee Raise
3 Sets
0.5 mins
-
Day 5
1
Dead Hang
3 Sets
0.5 mins
-
2
Jefferson Curl
3 Sets
0.5 mins
-
3
Pancake Stretch
3 Sets
0.5 mins
-
4
Cossack Squat (Bodyweight)
3 Sets
0.5 mins
-
5
Cuban Rotations
3 Sets
0.5 mins
-
6
Shoulder Dislocations
3 Sets
0.5 mins
-
7
Hanging Knee Raise
3 Sets
0.5 mins
-
Day 6
1
Dead Hang
3 Sets
0.5 mins
-
2
Jefferson Curl
3 Sets
0.5 mins
-
3
Pancake Stretch
3 Sets
0.5 mins
-
4
Cossack Squat (Bodyweight)
3 Sets
0.5 mins
-
5
Cuban Rotations
3 Sets
0.5 mins
-
6
Shoulder Dislocations
3 Sets
0.5 mins
-
7
Hanging Knee Raise
3 Sets
0.5 mins
-
Day 7
1
Dead Hang
3 Sets
0.5 mins
-
2
Jefferson Curl
3 Sets
0.5 mins
-
3
Pancake Stretch
3 Sets
0.5 mins
-
4
Cossack Squat (Bodyweight)
3 Sets
0.5 mins
-
5
Cuban Rotations
3 Sets
0.5 mins
-
6
Shoulder Dislocations
3 Sets
0.5 mins
-
7
Hanging Knee Raise
3 Sets
0.5 mins
-