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Accessory muscles and Stability workout

by Enis N.
9 athletes joined

Program Description

This small 1 week program is designed to stabilize the body and strengthening the accessory muscles. Good for your posture and helpful for any active person.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    1 week
  • Time Per Workout
    30 minutes
  • Created
    Apr 14, 2024 07:52
  • Last Edited
    Nov 05, 2024 01:08
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
8 reps
-
2
Shrug (Dumbbell)
1
1
8 reps
8 reps
RPE 6.5
RPE 7
3
Superman
2
10 reps
-
4
Good Morning
2
8 reps
-
5
Dumbbell Row
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7
RPE 6.5
6
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bear Crawl
1
1 mins
-
2
Plank
2
1 mins
-
3
Glute Bridge (Bodyweight)
1
1
25 reps
-
-
4
Single Leg Hip Thrust
1
1
10 reps
10 reps
RPE 6.5
RPE 7
5
Overhead Press (Dumbbell)
1
2
10 reps
8 reps
-
-
6
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
6 reps
-
2
Lunge (Bodyweight)
3
10 reps
-
3
Reverse Nordic Curl
2
10 reps
-
4
Calf Raise (Bodyweight)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
2
3 mins
-
2
Shadow Boxing
2
3 mins
-
Day 5
No exercises added to this day
Day 6
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
20 reps
-
2
Superman
2
15 reps
-
3
Y Raise
2
8 reps
-
4
Kettlebell Halo
2
20 reps
-
5
Face Pull
2
15 reps
-
6
Farmer's Walk (Weighted)
2
1 mins
-
7
Shrug (Dumbbell)
2
8 reps
-
8
Single Leg Hip Thrust
2
10 reps
-
9
Sit Up
1
1
35 reps
30 reps
-
-
Week 1
1 / 1 Weeks
Day 1
1
Y Raise
3 Sets
8 Reps
-
2
Shrug (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@6.5
@7
3
Superman
2 Sets
10 Reps
-
4
Good Morning
2 Sets
8 Reps
-
5
Dumbbell Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@7
@7
@6.5
6
Stretching
1 Set
5 mins
-
Day 2
1
Bear Crawl
1 Set
1 mins
-
2
Plank
2 Sets
1 mins
-
3
Glute Bridge (Bodyweight)
1 Set
1 Set
25 Reps
-
-
4
Single Leg Hip Thrust
1 Set
1 Set
10 Reps
10 Reps
@6.5
@7
5
Overhead Press (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
-
-
6
Stretching
1 Set
5 mins
-
Day 3
1
Jump Squat
2 Sets
6 Reps
-
2
Lunge (Bodyweight)
3 Sets
10 Reps
-
3
Reverse Nordic Curl
2 Sets
10 Reps
-
4
Calf Raise (Bodyweight)
3 Sets
20 Reps
-
Day 5
No exercises added to this day
Day 4
1
Punching Bag
2 Sets
3 mins
-
2
Shadow Boxing
2 Sets
3 mins
-
Day 6
1
Band Pull Apart
1 Set
20 Reps
-
2
Superman
2 Sets
15 Reps
-
3
Y Raise
2 Sets
8 Reps
-
4
Kettlebell Halo
2 Sets
20 Reps
-
5
Face Pull
2 Sets
15 Reps
-
6
Farmer's Walk (Weighted)
2 Sets
1 mins
-
7
Shrug (Dumbbell)
2 Sets
8 Reps
-
8
Single Leg Hip Thrust
2 Sets
10 Reps
-
9
Sit Up
1 Set
1 Set
35 Reps
30 Reps
-
-