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BoostcampPNG

PPL Post-Stretching

by TJ P.
25 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
    Jun 18, 2025 12:55

Summary

Transform your flexibility and strength with the PPL Post-Stretching program, a comprehensive 12-week journey designed for those ready to elevate their fitness game. With six days of targeted workouts each week, this program combines pull and push movements with essential stretching exercises to enhance mobility and muscle recovery. Expect to engage your upper back, lower back, and legs through bodyweight exercises that can be done at home, making it accessible for everyone. Get ready to unlock your potential and feel the difference in your performance!
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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
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
-
-
-