flexibility_program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Side Leg Swings | 1 | 15 reps |
| 2 | Arm Circle | 1 | 15 reps |
| 3 | Deep squat sit | 1 | 1 min |
| 4 | Jefferson Curl | 3 | 6 reps |
| 5 | Forward Fold | 2 | 1 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Side Leg Swings | 1 | 15 reps | — |
| 2 | Arm Circle | 1 | 15 reps | — |
| 3 | Deep squat sit | 1 | 1 min | — |
| 4 | Pullover (Dumbbell) | 1 | 8 reps | +5 lbs |
| 1 | 8 reps | +5 lbs | ||
| 1 | 8 reps | +5 lbs | ||
| 5 | Wall Shoulder Flexion Stretch | 1 | 1 min | — |
| 1 | 1 min | — | ||
| 6 | Dead Hang | 1 | 1 min | — |
| 1 | 1 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Side Leg Swings | 1 | 15 reps | — |
| 2 | Arm Circle | 1 | 15 reps | — |
| 3 | Deep squat sit | 1 | 1 min | — |
| 4 | Cossack Squat | 1 | 6 reps | +5 lbs |
| 1 | 6 reps | +5 lbs | ||
| 1 | 6 reps | +5 lbs | ||
| 5 | Wide Straddle Hold | 1 | 1 min | — |
| 1 | 1 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Side Leg Swings | 1 | 15 reps | — |
| 2 | Arm Circle | 1 | 15 reps | — |
| 3 | Deep squat sit | 1 | 1 min | — |
| 4 | ATG Split Squat | 1 | 6 reps | +5 lbs |
| 1 | 6 reps | +5 lbs | ||
| 1 | 6 reps | +5 lbs | ||
| 5 | Half Kneeling Hip Flexor Stretch | 1 | 1 min | — |
| 1 | 1 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Side Leg Swings | 1 | 15 reps | — |
| 2 | Arm Circle | 1 | 15 reps | — |
| 3 | Deep squat sit | 1 | 1 min | — |
| 4 | Jefferson Curl | 3 | 6 reps | — |
| 5 | Forward Fold | 2 | 1 min | — |
| 6 | Pullover (Dumbbell) | 1 | 8 reps | +5 lbs |
| 1 | 8 reps | +5 lbs | ||
| 1 | 8 reps | +5 lbs | ||
| 7 | Wall Shoulder Flexion Stretch | 1 | 1 min | — |
| 1 | 1 min | — | ||
| 8 | Dead Hang | 1 | 1 min | — |
| 1 | 1 min | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Forward Fold Hold | 2 | 1 min |
| 2 | Cossack Squat Hold | 2 | 0.5 min |
| 3 | Deep Squat Sit | 2 | 1 min |
| 4 | Half-kneeling Hip Flexor | 2 | 0.75 min |
| 5 | Dead Hang | 2 | 0.5 min |
| 6 | Light Dumbbell Pullover | 2 | 10 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Side Leg Swings | 1 | 15 reps | — |
| 2 | Arm Circle | 1 | 15 reps | — |
| 3 | Deep squat sit | 1 | 1 min | — |
| 4 | Jefferson Curl | 3 | 6 reps | — |
| 5 | Forward Fold | 2 | 1 min | — |
| 6 | Pullover (Dumbbell) | 1 | 8 reps | +5 lbs |
| 1 | 8 reps | +5 lbs | ||
| 1 | 8 reps | +5 lbs | ||
| 7 | Wall Shoulder Flexion Stretch | 1 | 1 min | — |
| 1 | 1 min | — | ||
| 8 | Dead Hang | 1 | 1 min | — |
| 1 | 1 min | — | ||
| 9 | ATG Split Squat | 1 | 6 reps | +5 lbs |
| 1 | 6 reps | +5 lbs | ||
| 1 | 6 reps | +5 lbs | ||
| 10 | Half Kneeling Hip Flexor Stretch | 1 | 1 min | — |
| 1 | 1 min | — | ||
| 11 | Cossack Squat | 1 | 6 reps | +5 lbs |
| 1 | 6 reps | +5 lbs | ||
| 1 | 6 reps | +5 lbs | ||
| 12 | Wide Straddle Hold | 1 | 1 min | — |
| 1 | 1 min | — |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, flexibility_program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a dumbbell only. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 20 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
flexibility_program is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
flexibility_program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
