The Anxious Athlete: Social In-Season
Expand your lungs. Expand your game. Grow your aerobic engine, move freely, and reconnect with flow.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Cardio (Zone 2) | 1 | 30–40 min | @6 |
| 2 | Post Game Mobility Flow | 1 | 20 min | — |
| 3 | Parasympathetic Breathing | 1 | 10 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 rep |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Band Face Pull | 2 | 15 reps | — |
| 1B | Thread The Needle | 2 | 5 reps | — |
| 1C | 90/90 Hip Flow | 2 | 5 reps | — |
| Superset | ||||
| 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 | @7 |
| 5 | Bulgarian Split Squat (Dumbbell) | 2 | 6–8 reps | @7 |
| 6 | Single Arm Row (Dumbbell) | 2 | 10–12 reps | @7 |
| 7 | 5x3 Min Intervals (60s Rest) | 1 | — | — |
| 8 | Parasympathetic Breathing | 1 | 10 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Cardio (LISS) | 1 | 20 min | @5 |
| 2 | Post Game Mobility Flow | 1 | 20 min | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Post Game Mobility Flow | 1 | 20 min |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Cardio (LISS) | 1 | 30 min | @5 |
| 2 | Post Game Mobility Flow | 1 | 20 min | — |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, The Anxious Athlete: Social In-Season is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 40 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.
The Anxious Athlete: Social In-Season is structured around 7 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The Anxious Athlete: Social In-Season 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
