Program Description
Advanced flexibility
Program Overview
- LevelIntermediate
- GoalBodyweight Fitness
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout30 minutes
- CreatedMar 12, 2025 07:52
- Last EditedMar 31, 2025 12:04
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Hang3 Sets
0.5 mins
-
2
Jefferson Curl3 Sets
0.5 mins
-
3
Pancake Stretch3 Sets
0.5 mins
-
4
Cossack Squat (Bodyweight)3 Sets
0.5 mins
-
5
Cuban Rotations3 Sets
0.5 mins
-
6
Shoulder Dislocations3 Sets
0.5 mins
-
7
Hanging Knee Raise3 Sets
0.5 mins
-
Day 2
1
Dead Hang3 Sets
0.5 mins
-
2
Jefferson Curl3 Sets
0.5 mins
-
3
Pancake Stretch3 Sets
0.5 mins
-
4
Cossack Squat (Bodyweight)3 Sets
0.5 mins
-
5
Cuban Rotations3 Sets
0.5 mins
-
6
Shoulder Dislocations3 Sets
0.5 mins
-
7
Hanging Knee Raise3 Sets
0.5 mins
-
Day 3
1
Dead Hang3 Sets
0.5 mins
-
2
Jefferson Curl3 Sets
0.5 mins
-
3
Pancake Stretch3 Sets
0.5 mins
-
4
Cossack Squat (Bodyweight)3 Sets
0.5 mins
-
5
Cuban Rotations3 Sets
0.5 mins
-
6
Shoulder Dislocations3 Sets
0.5 mins
-
7
Hanging Knee Raise3 Sets
0.5 mins
-
Day 4
1
Dead Hang3 Sets
0.5 mins
-
2
Jefferson Curl3 Sets
0.5 mins
-
3
Pancake Stretch3 Sets
0.5 mins
-
4
Cossack Squat (Bodyweight)3 Sets
0.5 mins
-
5
Cuban Rotations3 Sets
0.5 mins
-
6
Shoulder Dislocations3 Sets
0.5 mins
-
7
Hanging Knee Raise3 Sets
0.5 mins
-
Day 5
1
Dead Hang3 Sets
0.5 mins
-
2
Jefferson Curl3 Sets
0.5 mins
-
3
Pancake Stretch3 Sets
0.5 mins
-
4
Cossack Squat (Bodyweight)3 Sets
0.5 mins
-
5
Cuban Rotations3 Sets
0.5 mins
-
6
Shoulder Dislocations3 Sets
0.5 mins
-
7
Hanging Knee Raise3 Sets
0.5 mins
-
Day 6
1
Dead Hang3 Sets
0.5 mins
-
2
Jefferson Curl3 Sets
0.5 mins
-
3
Pancake Stretch3 Sets
0.5 mins
-
4
Cossack Squat (Bodyweight)3 Sets
0.5 mins
-
5
Cuban Rotations3 Sets
0.5 mins
-
6
Shoulder Dislocations3 Sets
0.5 mins
-
7
Hanging Knee Raise3 Sets
0.5 mins
-
Day 7
1
Dead Hang3 Sets
0.5 mins
-
2
Jefferson Curl3 Sets
0.5 mins
-
3
Pancake Stretch3 Sets
0.5 mins
-
4
Cossack Squat (Bodyweight)3 Sets
0.5 mins
-
5
Cuban Rotations3 Sets
0.5 mins
-
6
Shoulder Dislocations3 Sets
0.5 mins
-
7
Hanging Knee Raise3 Sets
0.5 mins
-