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Weightlifting Mobility program by Leke

A mobility program that focuses on hips, Ankles, T-Spine, wrist, and shoulder mobility, and core

· Mar 2025

139athletes running this program

iOS & Android

Overview

Length

7 weeks

Days / week

5 days

Level

Beginner, Intermediate, Advanced

Goal

Olympic Weightlifting, Women's, Bodyweight Fitness, Muscle, Strength, Athletics

Equipment

Garage Gym

Session length

50 min

This program is designed to help athletes succeed in building their mobility and core in all areas.

Who it's for

Athletes of all experience levels

Athletes focused on gaining both size and strength

Athletes who can train 5 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Other

9.2%

Adductors

8.1%

Abductors

7.7%

Hamstrings

7.3%

Quadriceps

7.3%

Calves

6.5%

Forearms

6.1%

Rear Delts

5.3%

Front Delts

5.3%

Middle Delts

5.3%

Glutes

Triceps

4.9%

Biceps

4.9%

Upper Back

4.2%

Abs

4.2%

Lats

3.4%

Lower Back

Stretching

0.8%

Neck

0.8%

Full-Body

0.5%

Olympic

0.2%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Knee-to-wall ankle dorsiflexion test	3	3 min	@6
2	Banded ankle distractions	3	0.3 min	—
3	Slant board calf stretch	3	0.3 min	—
4	Seated Tibialis Raise	3	15 reps	@6
5	90/90 Hip Rotations	3	8 reps	@6
6	Pigeon Stretch with Thoracic Rotation	3	6 reps	@6
7	Hip Airplanes	3	6 reps	—
8	Quadruped T-Spine Rotations	3	8 reps	—
9	Hanging Lat Stretch	3	0.3 min	—
10	Banded Shoulder Dislocates	3	10 reps	@6
11	Terminal Knee Extensions (TKEs) w/ band	3	15 reps	@6
12	Peterson Step-Ups	3	12 reps	@6
13	Weighted Wrist extension	3	10 reps	@6
14	Wrist Stretch on Floor	3	0.3 min	@6
15	Dead Bug	3	0.3 min	@6
16	Side Plank Rotations	3	0.3 min	—

#	Exercise	Sets	Reps	Load
1	Knee-to-wall ankle dorsiflexion test	3	3 min	@6
2	Banded ankle distractions	3	0.3 min	—
3	Slant board calf stretch	3	0.3 min	—
4	Seated Tibialis Raise	3	15 reps	@6
5	90/90 Hip Rotations	3	8 reps	@6
6	Pigeon Stretch with Thoracic Rotation	3	6 reps	@6
7	Hip Airplanes	3	6 reps	—
8	Quadruped T-Spine Rotations	3	8 reps	—
9	Hanging Lat Stretch	3	0.3 min	—
10	Banded Shoulder Dislocates	3	10 reps	@6
11	Terminal Knee Extensions (TKEs) w/ band	3	15 reps	@6
12	Peterson Step-Ups	3	12 reps	@6
13	Weighted Wrist extension	3	10 reps	@6
14	Wrist Stretch on Floor	3	0.3 min	@6
15	Dead Bug	3	0.3 min	@6
16	Side Plank Rotations	3	0.3 min	—

#	Exercise	Sets	Reps	Load
1	Knee-to-wall ankle dorsiflexion test	3	3 min	@6
2	Banded ankle distractions	3	0.3 min	—
3	Slant board calf stretch	3	0.3 min	—
4	Seated Tibialis Raise	3	15 reps	@6
5	90/90 Hip Rotations	3	8 reps	@6
6	Pigeon Stretch with Thoracic Rotation	3	6 reps	@6
7	Hip Airplanes	3	6 reps	—
8	Quadruped T-Spine Rotations	3	8 reps	—
9	Hanging Lat Stretch	3	0.3 min	—
10	Banded Shoulder Dislocates	3	10 reps	@6
11	Terminal Knee Extensions (TKEs) w/ band	3	15 reps	@6
12	Peterson Step-Ups	3	12 reps	@6
13	Weighted Wrist extension	3	10 reps	@6
14	Wrist Stretch on Floor	3	0.3 min	@6
15	Dead Bug	3	0.3 min	@6
16	Side Plank Rotations	3	0.3 min	—

#	Exercise	Sets	Reps	Load
1	Knee-to-wall ankle dorsiflexion test	3	3 min	@6
2	Banded ankle distractions	3	0.3 min	—
3	Slant board calf stretch	3	0.3 min	—
4	Seated Tibialis Raise	3	15 reps	@6
5	90/90 Hip Rotations	3	8 reps	@6
6	Pigeon Stretch with Thoracic Rotation	3	6 reps	@6
7	Hip Airplanes	3	6 reps	—
8	Quadruped T-Spine Rotations	3	8 reps	—
9	Hanging Lat Stretch	3	0.3 min	—
10	Banded Shoulder Dislocates	3	10 reps	@6
11	Terminal Knee Extensions (TKEs) w/ band	3	15 reps	@6
12	Peterson Step-Ups	3	12 reps	@6
13	Weighted Wrist extension	3	10 reps	@6
14	Wrist Stretch on Floor	3	0.3 min	@6
15	Dead Bug	3	0.3 min	@6
16	Side Plank Rotations	3	0.3 min	—

#	Exercise	Sets	Reps	Load
1	Knee-to-wall ankle dorsiflexion test	3	3 min	@6
2	Banded ankle distractions	3	0.3 min	—
3	Slant board calf stretch	3	0.3 min	—
4	Seated Tibialis Raise	3	15 reps	@6
5	90/90 Hip Rotations	3	8 reps	@6
6	Pigeon Stretch with Thoracic Rotation	3	6 reps	@6
7	Hip Airplanes	3	6 reps	—
8	Quadruped T-Spine Rotations	3	8 reps	—
9	Hanging Lat Stretch	3	0.3 min	—
10	Banded Shoulder Dislocates	3	10 reps	@6
11	Terminal Knee Extensions (TKEs) w/ band	3	15 reps	@6
12	Peterson Step-Ups	3	12 reps	@6
13	Weighted Wrist extension	3	10 reps	@6
14	Wrist Stretch on Floor	3	0.3 min	@6
15	Dead Bug	3	0.3 min	@6
16	Side Plank Rotations	3	0.3 min	—

Weeks 2–7 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Weightlifting Mobility program by Leke is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 7 weeks are fully unlocked.

This program is built around a garage gym. 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 50 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.

Weightlifting Mobility program by Leke is structured around 5 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 7 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Weightlifting Mobility program by Leke 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

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Coaching notesBuilt-in cues from the creator inside every workout session.

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