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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!
Muscle Engagement
Front
Back
MuscleSet
Abs
27.3%
Quadriceps
22.7%
Forearms
18.2%
Glutes
18.2%
Hamstrings
13.6%
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GooglePlay
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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
-