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BoostcampPNG

PPL Post-Stretching

by TJ P.
12 athletes joined

Program Description

Stretch after you do a day of PPL. From r/flexibility. https://www.reddit.com/r/flexibility/comments/9212b8/dont_know_where_to_start_click_here/ https://imgur.com/NtMb2cX

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jul 15, 2024 05:36
  • Last Edited
    Sep 05, 2024 04:01
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
One-Leg Pike
1
1
1
10 reps
20 reps
30 reps
2
Kneeling Lunge
1
1
1
10 reps
20 reps
30 reps
3
Pancake
1
1
1
10 reps
20 reps
30 reps
4
Butterfly
1
1
1
10 reps
20 reps
30 reps
5
Calf Stretch
1
1
1
10 reps
20 reps
30 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
One-Leg Pike
1
1
1
10 reps
20 reps
30 reps
2
Kneeling Lunge
1
1
1
10 reps
20 reps
30 reps
3
Pancake
1
1
1
10 reps
20 reps
30 reps
4
Butterfly
1
1
1
10 reps
20 reps
30 reps
5
Calf Stretch
1
1
1
10 reps
20 reps
30 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
One-Leg Pike
1
1
1
10 reps
20 reps
30 reps
2
Kneeling Lunge
1
1
1
10 reps
20 reps
30 reps
3
Pancake
1
1
1
10 reps
20 reps
30 reps
4
Butterfly
1
1
1
10 reps
20 reps
30 reps
5
Calf Stretch
1
1
1
10 reps
20 reps
30 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
One-Leg Pike
1
1
1
10 reps
20 reps
30 reps
2
Kneeling Lunge
1
1
1
10 reps
20 reps
30 reps
3
Pancake
1
1
1
10 reps
20 reps
30 reps
4
Butterfly
1
1
1
10 reps
20 reps
30 reps
5
Calf Stretch
1
1
1
10 reps
20 reps
30 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
One-Leg Pike
1
1
1
10 reps
20 reps
30 reps
2
Kneeling Lunge
1
1
1
10 reps
20 reps
30 reps
3
Pancake
1
1
1
10 reps
20 reps
30 reps
4
Butterfly
1
1
1
10 reps
20 reps
30 reps
5
Calf Stretch
1
1
1
10 reps
20 reps
30 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
One-Leg Pike
1
1
1
10 reps
20 reps
30 reps
2
Kneeling Lunge
1
1
1
10 reps
20 reps
30 reps
3
Pancake
1
1
1
10 reps
20 reps
30 reps
4
Butterfly
1
1
1
10 reps
20 reps
30 reps
5
Calf Stretch
1
1
1
10 reps
20 reps
30 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
One-Leg Pike
1
1
1
10 reps
20 reps
30 reps
2
Kneeling Lunge
1
1
1
10 reps
20 reps
30 reps
3
Pancake
1
1
1
10 reps
20 reps
30 reps
4
Butterfly
1
1
1
10 reps
20 reps
30 reps
5
Calf Stretch
1
1
1
10 reps
20 reps
30 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
One-Leg Pike
1
1
1
10 reps
20 reps
30 reps
2
Kneeling Lunge
1
1
1
10 reps
20 reps
30 reps
3
Pancake
1
1
1
10 reps
20 reps
30 reps
4
Butterfly
1
1
1
10 reps
20 reps
30 reps
5
Calf Stretch
1
1
1
10 reps
20 reps
30 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
One-Leg Pike
1
1
1
10 reps
20 reps
30 reps
2
Kneeling Lunge
1
1
1
10 reps
20 reps
30 reps
3
Pancake
1
1
1
10 reps
20 reps
30 reps
4
Butterfly
1
1
1
10 reps
20 reps
30 reps
5
Calf Stretch
1
1
1
10 reps
20 reps
30 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
One-Leg Pike
1
1
1
10 reps
20 reps
30 reps
2
Kneeling Lunge
1
1
1
10 reps
20 reps
30 reps
3
Pancake
1
1
1
10 reps
20 reps
30 reps
4
Butterfly
1
1
1
10 reps
20 reps
30 reps
5
Calf Stretch
1
1
1
10 reps
20 reps
30 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
One-Leg Pike
1
1
1
10 reps
20 reps
30 reps
2
Kneeling Lunge
1
1
1
10 reps
20 reps
30 reps
3
Pancake
1
1
1
10 reps
20 reps
30 reps
4
Butterfly
1
1
1
10 reps
20 reps
30 reps
5
Calf Stretch
1
1
1
10 reps
20 reps
30 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
One-Leg Pike
1
1
1
10 reps
20 reps
30 reps
2
Kneeling Lunge
1
1
1
10 reps
20 reps
30 reps
3
Pancake
1
1
1
10 reps
20 reps
30 reps
4
Butterfly
1
1
1
10 reps
20 reps
30 reps
5
Calf Stretch
1
1
1
10 reps
20 reps
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Backbend
1
1
1
10 reps
20 reps
30 reps
2
Spine Backbend
1
1
1
10 reps
20 reps
30 reps
3
Rear Hand Clasp
1
1
1
10 reps
20 reps
30 reps
4
Lying Cross
1
1
1
10 reps
20 reps
30 reps
5
Wrist-Biceps Stretch
1
1
1
10 reps
20 reps
30 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
One-Leg Pike
1
1
1
10 reps
20 reps
30 reps
2
Kneeling Lunge
1
1
1
10 reps
20 reps
30 reps
3
Pancake
1
1
1
10 reps
20 reps
30 reps
4
Butterfly
1
1
1
10 reps
20 reps
30 reps
5
Calf Stretch
1
1
1
10 reps
20 reps
30 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
One-Leg Pike
1
1
1
10 reps
20 reps
30 reps
2
Kneeling Lunge
1
1
1
10 reps
20 reps
30 reps
3
Pancake
1
1
1
10 reps
20 reps
30 reps
4
Butterfly
1
1
1
10 reps
20 reps
30 reps
5
Calf Stretch
1
1
1
10 reps
20 reps
30 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
One-Leg Pike
1
1
1
10 reps
20 reps
30 reps
2
Kneeling Lunge
1
1
1
10 reps
20 reps
30 reps
3
Pancake
1
1
1
10 reps
20 reps
30 reps
4
Butterfly
1
1
1
10 reps
20 reps
30 reps
5
Calf Stretch
1
1
1
10 reps
20 reps
30 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
One-Leg Pike
1
1
1
10 reps
20 reps
30 reps
2
Kneeling Lunge
1
1
1
10 reps
20 reps
30 reps
3
Pancake
1
1
1
10 reps
20 reps
30 reps
4
Butterfly
1
1
1
10 reps
20 reps
30 reps
5
Calf Stretch
1
1
1
10 reps
20 reps
30 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
One-Leg Pike
1
1
1
10 reps
20 reps
30 reps
2
Kneeling Lunge
1
1
1
10 reps
20 reps
30 reps
3
Pancake
1
1
1
10 reps
20 reps
30 reps
4
Butterfly
1
1
1
10 reps
20 reps
30 reps
5
Calf Stretch
1
1
1
10 reps
20 reps
30 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
One-Leg Pike
1
1
1
10 reps
20 reps
30 reps
2
Kneeling Lunge
1
1
1
10 reps
20 reps
30 reps
3
Pancake
1
1
1
10 reps
20 reps
30 reps
4
Butterfly
1
1
1
10 reps
20 reps
30 reps
5
Calf Stretch
1
1
1
10 reps
20 reps
30 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
One-Leg Pike
1
1
1
10 reps
20 reps
30 reps
2
Kneeling Lunge
1
1
1
10 reps
20 reps
30 reps
3
Pancake
1
1
1
10 reps
20 reps
30 reps
4
Butterfly
1
1
1
10 reps
20 reps
30 reps
5
Calf Stretch
1
1
1
10 reps
20 reps
30 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
One-Leg Pike
1
1
1
10 reps
20 reps
30 reps
2
Kneeling Lunge
1
1
1
10 reps
20 reps
30 reps
3
Pancake
1
1
1
10 reps
20 reps
30 reps
4
Butterfly
1
1
1
10 reps
20 reps
30 reps
5
Calf Stretch
1
1
1
10 reps
20 reps
30 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
One-Leg Pike
1
1
1
10 reps
20 reps
30 reps
2
Kneeling Lunge
1
1
1
10 reps
20 reps
30 reps
3
Pancake
1
1
1
10 reps
20 reps
30 reps
4
Butterfly
1
1
1
10 reps
20 reps
30 reps
5
Calf Stretch
1
1
1
10 reps
20 reps
30 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
One-Leg Pike
1
1
1
10 reps
20 reps
30 reps
2
Kneeling Lunge
1
1
1
10 reps
20 reps
30 reps
3
Pancake
1
1
1
10 reps
20 reps
30 reps
4
Butterfly
1
1
1
10 reps
20 reps
30 reps
5
Calf Stretch
1
1
1
10 reps
20 reps
30 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
One-Leg Pike
1
1
1
10 reps
20 reps
30 reps
2
Kneeling Lunge
1
1
1
10 reps
20 reps
30 reps
3
Pancake
1
1
1
10 reps
20 reps
30 reps
4
Butterfly
1
1
1
10 reps
20 reps
30 reps
5
Calf Stretch
1
1
1
10 reps
20 reps
30 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
One-Leg Pike
1
1
1
10 reps
20 reps
30 reps
2
Kneeling Lunge
1
1
1
10 reps
20 reps
30 reps
3
Pancake
1
1
1
10 reps
20 reps
30 reps
4
Butterfly
1
1
1
10 reps
20 reps
30 reps
5
Calf Stretch
1
1
1
10 reps
20 reps
30 reps
Week 1
1 / 12 Weeks
Day 1
1
Shoulder Backbend
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
2
Spine Backbend
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
3
Rear Hand Clasp
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
4
Lying Cross
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
5
Wrist-Biceps Stretch
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
Day 2
1
Shoulder Backbend
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
2
Spine Backbend
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
3
Rear Hand Clasp
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
4
Lying Cross
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
5
Wrist-Biceps Stretch
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
Day 3
1
One-Leg Pike
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
2
Kneeling Lunge
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
3
Pancake
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
4
Butterfly
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
5
Calf Stretch
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
Day 4
1
Shoulder Backbend
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
2
Spine Backbend
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
3
Rear Hand Clasp
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
4
Lying Cross
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
5
Wrist-Biceps Stretch
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
Day 5
1
Shoulder Backbend
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
2
Spine Backbend
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
3
Rear Hand Clasp
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
4
Lying Cross
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
5
Wrist-Biceps Stretch
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
Day 6
1
One-Leg Pike
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
2
Kneeling Lunge
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
3
Pancake
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
4
Butterfly
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
5
Calf Stretch
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps