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Mobility

by Kristofor H.
23 athletes joined

Program Description

Less knee pain

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 10, 2024 06:21
  • Last Edited
    Aug 24, 2025 06:47

Summary

Unlock your full potential with this 12-week Mobility program, designed to enhance your flexibility and functional movement. Committing just one day a week, you'll engage in targeted exercises like Dumbbell Lunges and Romanian Deadlifts, focusing on building strength while improving your range of motion. Each session incorporates a variety of movements that challenge your muscles and joints, ensuring you move better both in and out of the gym. Elevate your performance and reduce injury risk by prioritizing mobility—your body will thank you!
Muscle Engagement
Front
Back
MuscleSet
Glutes
22.3%
Hamstrings
21.4%
Lower Back
15.5%
Calves
12.6%
Quadriceps
11.8%
Adductors
7.6%
Other
6.3%
Abs
2.5%
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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
Lunge (Dumbbell)
3
10 reps
RPE 7
2
Good Morning
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Back Extension (Weighted)
2
10 reps
RPE 7
5
Terminal Knee Extension
2
1 reps
RPE 7
6
Pigeon Stretch Altered
3
30 mins
RPE 7
7
Hamstring Stretch with Rotation
3
10 reps
RPE 7
8
Standing Calf Raise
3
10 reps
RPE 7
9
Seated Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 7
2
Good Morning
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Back Extension (Weighted)
2
10 reps
RPE 7
5
Terminal Knee Extension
2
1 reps
RPE 7
6
Pigeon Stretch Altered
3
30 mins
RPE 7
7
Hamstring Stretch with Rotation
3
10 reps
RPE 7
8
Standing Calf Raise
3
10 reps
RPE 7
9
Seated Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 7
2
Good Morning
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Back Extension (Weighted)
2
10 reps
RPE 7
5
Terminal Knee Extension
2
1 reps
RPE 7
6
Pigeon Stretch Altered
3
30 mins
RPE 7
7
Hamstring Stretch with Rotation
3
10 reps
RPE 7
8
Standing Calf Raise
3
10 reps
RPE 7
9
Seated Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 7
2
Good Morning
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Back Extension (Weighted)
2
10 reps
RPE 7
5
Terminal Knee Extension
2
1 reps
RPE 7
6
Pigeon Stretch Altered
3
30 mins
RPE 7
7
Hamstring Stretch with Rotation
3
10 reps
RPE 7
8
Standing Calf Raise
3
10 reps
RPE 7
9
Seated Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 7
2
Good Morning
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Back Extension (Weighted)
2
10 reps
RPE 7
5
Terminal Knee Extension
2
1 reps
RPE 7
6
Pigeon Stretch Altered
3
30 mins
RPE 7
7
Hamstring Stretch with Rotation
3
10 reps
RPE 7
8
Standing Calf Raise
3
10 reps
RPE 7
9
Seated Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 7
2
Good Morning
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Back Extension (Weighted)
2
10 reps
RPE 7
5
Terminal Knee Extension
2
1 reps
RPE 7
6
Pigeon Stretch Altered
3
30 mins
RPE 7
7
Hamstring Stretch with Rotation
3
10 reps
RPE 7
8
Standing Calf Raise
3
10 reps
RPE 7
9
Seated Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 7
2
Good Morning
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Back Extension (Weighted)
2
10 reps
RPE 7
5
Terminal Knee Extension
2
1 reps
RPE 7
6
Pigeon Stretch Altered
3
30 mins
RPE 7
7
Hamstring Stretch with Rotation
3
10 reps
RPE 7
8
Standing Calf Raise
3
10 reps
RPE 7
9
Seated Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 7
2
Good Morning
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Back Extension (Weighted)
2
10 reps
RPE 7
5
Terminal Knee Extension
2
1 reps
RPE 7
6
Pigeon Stretch Altered
3
30 mins
RPE 7
7
Hamstring Stretch with Rotation
3
10 reps
RPE 7
8
Standing Calf Raise
3
10 reps
RPE 7
9
Seated Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 7
2
Good Morning
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Back Extension (Weighted)
2
10 reps
RPE 7
5
Terminal Knee Extension
2
1 reps
RPE 7
6
Pigeon Stretch Altered
3
30 mins
RPE 7
7
Hamstring Stretch with Rotation
3
10 reps
RPE 7
8
Standing Calf Raise
3
10 reps
RPE 7
9
Seated Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 7
2
Good Morning
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Back Extension (Weighted)
2
10 reps
RPE 7
5
Terminal Knee Extension
2
1 reps
RPE 7
6
Pigeon Stretch Altered
3
30 mins
RPE 7
7
Hamstring Stretch with Rotation
3
10 reps
RPE 7
8
Standing Calf Raise
3
10 reps
RPE 7
9
Seated Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 7
2
Good Morning
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Back Extension (Weighted)
2
10 reps
RPE 7
5
Terminal Knee Extension
2
1 reps
RPE 7
6
Pigeon Stretch Altered
3
30 mins
RPE 7
7
Hamstring Stretch with Rotation
3
10 reps
RPE 7
8
Standing Calf Raise
3
10 reps
RPE 7
9
Seated Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 7
2
Good Morning
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Back Extension (Weighted)
2
10 reps
RPE 7
5
Terminal Knee Extension
2
1 reps
RPE 7
6
Pigeon Stretch Altered
3
30 mins
RPE 7
7
Hamstring Stretch with Rotation
3
10 reps
RPE 7
8
Standing Calf Raise
3
10 reps
RPE 7
9
Seated Calf Raise
3
10 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Lunge (Dumbbell)
3 Sets
10 Reps
@7
2
Good Morning
3 Sets
10 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
4
Back Extension (Weighted)
2 Sets
10 Reps
@7
5
Terminal Knee Extension
2 Sets
1 Reps
@7
6
Pigeon Stretch Altered
3 Sets
30 mins
@7
7
Hamstring Stretch with Rotation
3 Sets
10 Reps
@7
8
Standing Calf Raise
3 Sets
10 Reps
@7
9
Seated Calf Raise
3 Sets
10 Reps
@7