logo
BoostcampPNG

The Anxious Athlete: Social In-Season

by Samuel C.

Program Description

Purpose: Reintroduce sport readiness through flow and conditioning. Spring reintroduces rugby rhythm and movement variability. Training revolves around building a bigger aerobic engine, restoring elasticity through light plyometrics, and maintaining the lean muscle gained over winter. Practices and matches are lighter, so this block blends enjoyment and progression—a chance to move with intention, rebuild speed, and refine your ability to recover fast between efforts. You’re learning to flow again, not grind.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 07, 2025 07:54
  • Last Edited
    Oct 08, 2025 01:06
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
19.3%
Glutes
14.3%
Upper Back
10%
Rear Delts
8.6%
Stretching
6.6%
Other
6.6%
Hamstrings
6.3%
Cardio
5%
Chest
5%
Calves
3%
Triceps
3%
Lower Back
2.7%
Lats
2.7%
Abductors
2%
Front Delts
2%
Biceps
1.3%
Abs
1%
Adductors
0.7%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-40 mins
RPE 6
2
Post Game Mobility Flow
1
20 mins
-
3
Parasympathetic Breathing
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-40 mins
RPE 6
2
Post Game Mobility Flow
1
20 mins
-
3
Parasympathetic Breathing
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-40 mins
RPE 6
2
Post Game Mobility Flow
1
20 mins
-
3
Parasympathetic Breathing
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-40 mins
RPE 6
2
Post Game Mobility Flow
1
20 mins
-
3
Parasympathetic Breathing
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Knees
2
10 reps
-
2
Butt Kicks
2
10 reps
-
3
A Skip
2
10 reps
-
4
B Skip
2
10 reps
-
5
Pogo Hop
2
20 reps
-
6
Vertical Jump
2
5 reps
-
7
10m Accelerations
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Knees
2
10 reps
-
2
Butt Kicks
2
10 reps
-
3
A Skip
2
10 reps
-
4
B Skip
2
10 reps
-
5
Pogo Hop
2
20 reps
-
6
Vertical Jump
2
5 reps
-
7
10m Accelerations
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Knees
2
10 reps
-
2
Butt Kicks
2
10 reps
-
3
A Skip
2
10 reps
-
4
B Skip
2
10 reps
-
5
Pogo Hop
2
20 reps
-
6
Vertical Jump
2
5 reps
-
7
10m Accelerations
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Knees
2
10 reps
-
2
Butt Kicks
2
10 reps
-
3
A Skip
2
10 reps
-
4
B Skip
2
10 reps
-
5
Pogo Hop
2
20 reps
-
6
Vertical Jump
2
5 reps
-
7
10m Accelerations
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Face Pull
2
15 reps
-
1B
Thread The Needle
2
5 reps
-
1C
90/90 Hip Flow
2
5 reps
-
2A
Tall Kneeling Med Ball Chest Pass
2
5 reps
-
2B
Box Jump
2
5 reps
-
3
Trap Bar Deadlift
3
5 reps
75%
4
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 7
6
Single Arm Row (Dumbbell)
2
10-12 reps
RPE 7
7
5x3 Min Intervals (60s Rest)
1
-
8
Parasympathetic Breathing
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Face Pull
2
15 reps
-
1B
Thread The Needle
2
5 reps
-
1C
90/90 Hip Flow
2
5 reps
-
2A
Tall Kneeling Med Ball Chest Pass
2
5 reps
-
2B
Box Jump
2
5 reps
-
3
Trap Bar Deadlift
3
5 reps
80%
4
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 8
6
Single Arm Row (Dumbbell)
2
10-12 reps
RPE 8
7
5x3 Min Intervals (60s Rest)
1
-
8
Parasympathetic Breathing
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Face Pull
2
15 reps
-
1B
Thread The Needle
2
5 reps
-
1C
90/90 Hip Flow
2
5 reps
-
2A
Tall Kneeling Med Ball Chest Pass
2
5 reps
-
2B
Box Jump
2
5 reps
-
3
Trap Bar Deadlift
3
5 reps
85%
4
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
6
Single Arm Row (Dumbbell)
2
10-12 reps
RPE 9
7
5x3 Min Intervals (60s Rest)
1
-
8
Parasympathetic Breathing
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Face Pull
2
15 reps
-
1B
Thread The Needle
2
5 reps
-
1C
90/90 Hip Flow
2
5 reps
-
2A
Tall Kneeling Med Ball Chest Pass
2
5 reps
-
2B
Box Jump
2
5 reps
-
3
Trap Bar Deadlift
3
5 reps
65%
4
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 7
6
Single Arm Row (Dumbbell)
2
10-12 reps
RPE 7
7
5x3 Min Intervals (60s Rest)
1
-
8
Parasympathetic Breathing
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Series
1
-
2
Band Face Pull
2
15 reps
-
3
Band Pull Apart
2
15 reps
-
4
Cat Cow and T-Spine Rotation
2
3 reps
-
5
Terminal Knee Extension
2
15 reps
-
6
Calf Raise (Bodyweight)
1
50 reps
-
7
Anterior Tibialis Raises
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Series
1
-
2
Band Face Pull
2
15 reps
-
3
Band Pull Apart
2
15 reps
-
4
Cat Cow and T-Spine Rotation
2
3 reps
-
5
Terminal Knee Extension
2
15 reps
-
6
Calf Raise (Bodyweight)
1
50 reps
-
7
Anterior Tibialis Raises
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Series
1
-
2
Band Face Pull
2
15 reps
-
3
Band Pull Apart
2
15 reps
-
4
Cat Cow and T-Spine Rotation
2
3 reps
-
5
Terminal Knee Extension
2
15 reps
-
6
Calf Raise (Bodyweight)
1
50 reps
-
7
Anterior Tibialis Raises
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Series
1
-
2
Band Face Pull
2
15 reps
-
3
Band Pull Apart
2
15 reps
-
4
Cat Cow and T-Spine Rotation
2
3 reps
-
5
Terminal Knee Extension
2
15 reps
-
6
Calf Raise (Bodyweight)
1
50 reps
-
7
Anterior Tibialis Raises
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
20 mins
RPE 5
2
Post Game Mobility Flow
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
20 mins
RPE 5
2
Post Game Mobility Flow
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
20 mins
RPE 5
2
Post Game Mobility Flow
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
20 mins
RPE 5
2
Post Game Mobility Flow
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Post Game Mobility Flow
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Post Game Mobility Flow
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Post Game Mobility Flow
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Post Game Mobility Flow
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 5
2
Post Game Mobility Flow
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 5
2
Post Game Mobility Flow
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 5
2
Post Game Mobility Flow
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 5
2
Post Game Mobility Flow
1
20 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Cardio (Zone 2)
1 Set
30-40 mins
@6
2
Post Game Mobility Flow
1 Set
20 mins
-
3
Parasympathetic Breathing
1 Set
10 Reps
-
Day 2
1
High Knees
1 Set
1 Set
10 Reps
10 Reps
-
-
2
Butt Kicks
1 Set
1 Set
10 Reps
10 Reps
-
-
3
A Skip
1 Set
1 Set
10 Reps
10 Reps
-
-
4
B Skip
1 Set
1 Set
10 Reps
10 Reps
-
-
5
Pogo Hop
1 Set
1 Set
20 Reps
20 Reps
-
-
6
Vertical Jump
1 Set
1 Set
5 Reps
5 Reps
-
-
7
10m Accelerations
1 Set
1 Set
1 Reps
1 Reps
-
-
Day 3
1A
Band Face Pull
1 Set
1 Set
15 Reps
15 Reps
-
-
1B
Thread The Needle
1 Set
1 Set
5 Reps
5 Reps
-
-
1C
90/90 Hip Flow
1 Set
1 Set
5 Reps
5 Reps
-
-
2A
Tall Kneeling Med Ball Chest Pass
1 Set
1 Set
5 Reps
5 Reps
-
-
2B
Box Jump
1 Set
1 Set
5 Reps
5 Reps
-
-
3
Trap Bar Deadlift
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
75%
75%
4
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7
@7
6
Single Arm Row (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@7
7
5x3 Min Intervals (60s Rest)
1 Set
-
8
Parasympathetic Breathing
1 Set
10 Reps
-
Day 4
1
Neck Series
1 Set
-
2
Band Face Pull
1 Set
1 Set
15 Reps
15 Reps
-
-
3
Band Pull Apart
1 Set
1 Set
15 Reps
15 Reps
-
-
4
Cat Cow and T-Spine Rotation
1 Set
1 Set
3 Reps
3 Reps
-
-
5
Terminal Knee Extension
1 Set
1 Set
15 Reps
15 Reps
-
-
6
Calf Raise (Bodyweight)
1 Set
50 Reps
-
7
Anterior Tibialis Raises
1 Set
50 Reps
-
Day 5
1
Cardio (LISS)
1 Set
20 mins
@5
2
Post Game Mobility Flow
1 Set
20 mins
-
Day 6
1
Post Game Mobility Flow
1 Set
20 mins
-
Day 7
1
Cardio (LISS)
1 Set
30 mins
@5
2
Post Game Mobility Flow
1 Set
20 mins
-