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Hip/ankle mobility

by Shelby G.
145 athletes joined
5.0
(1 rating)

Program Description

Hip/ankle mobility and strength

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Feb 04, 2024 03:23
  • Last Edited
    Jul 06, 2025 08:47

Summary

Unlock your potential with this 12-week Hip and Ankle Mobility program, designed to enhance your flexibility and stability. Committing just two days a week, you'll engage in targeted exercises like Plate Pull Side Lunges and Copenhagen Planks that focus on strengthening your hips and ankles, crucial for better performance in all your lifts. Each session is crafted to progressively challenge your mobility, helping you move more freely and efficiently. Elevate your game and experience the difference in your overall strength and agility!
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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
Plate Pull Side Lung
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
2
Cossack Rocks
3
10 reps
RPE 6
3
Copenhagen Plank
3
1 mins
RPE 6
4
Sumo Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Pull Side Lung
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
2
Cossack Rocks
3
10 reps
RPE 6
3
Copenhagen Plank
3
1 mins
RPE 6
4
Sumo Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Pull Side Lung
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
2
Cossack Rocks
3
10 reps
RPE 6
3
Copenhagen Plank
3
1 mins
RPE 6
4
Sumo Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Pull Side Lung
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
2
Cossack Rocks
3
10 reps
RPE 6
3
Copenhagen Plank
3
1 mins
RPE 6
4
Sumo Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Pull Side Lung
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
2
Cossack Rocks
3
10 reps
RPE 6
3
Copenhagen Plank
3
1 mins
RPE 6
4
Sumo Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Pull Side Lung
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
2
Cossack Rocks
3
10 reps
RPE 6
3
Copenhagen Plank
3
1 mins
RPE 6
4
Sumo Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Pull Side Lung
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
2
Cossack Rocks
3
10 reps
RPE 6
3
Copenhagen Plank
3
1 mins
RPE 6
4
Sumo Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Pull Side Lung
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
2
Cossack Rocks
3
10 reps
RPE 6
3
Copenhagen Plank
3
1 mins
RPE 6
4
Sumo Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Pull Side Lung
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
2
Cossack Rocks
3
10 reps
RPE 6
3
Copenhagen Plank
3
1 mins
RPE 6
4
Sumo Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Pull Side Lung
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
2
Cossack Rocks
3
10 reps
RPE 6
3
Copenhagen Plank
3
1 mins
RPE 6
4
Sumo Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Pull Side Lung
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
2
Cossack Rocks
3
10 reps
RPE 6
3
Copenhagen Plank
3
1 mins
RPE 6
4
Sumo Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Pull Side Lung
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
2
Cossack Rocks
3
10 reps
RPE 6
3
Copenhagen Plank
3
1 mins
RPE 6
4
Sumo Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Run
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Abduction Strength - Bands
3
5-10 reps
RPE 6
2
Lateral Hip Stability Barbell
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Dumbbell)
3
5-10 reps
RPE 8
7
Run
1
30 mins
-
8
Reverse Hyperextension
3
10 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Abduction Strength - Bands
3
5-10 reps
RPE 6
2
Lateral Hip Stability Barbell
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Dumbbell)
3
5-10 reps
RPE 8
7
Run
1
30 mins
-
8
Reverse Hyperextension
3
10 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Abduction Strength - Bands
3
5-10 reps
RPE 6
2
Lateral Hip Stability Barbell
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Dumbbell)
3
5-10 reps
RPE 8
7
Run
1
30 mins
-
8
Reverse Hyperextension
3
10 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Abduction Strength - Bands
3
5-10 reps
RPE 6
2
Lateral Hip Stability Barbell
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Dumbbell)
3
5-10 reps
RPE 8
7
Run
1
30 mins
-
8
Reverse Hyperextension
3
10 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Abduction Strength - Bands
3
5-10 reps
RPE 6
2
Lateral Hip Stability Barbell
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Dumbbell)
3
5-10 reps
RPE 8
7
Run
1
30 mins
-
8
Reverse Hyperextension
3
10 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Abduction Strength - Bands
3
5-10 reps
RPE 6
2
Lateral Hip Stability Barbell
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Dumbbell)
3
5-10 reps
RPE 8
7
Run
1
30 mins
-
8
Reverse Hyperextension
3
10 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Abduction Strength - Bands
3
5-10 reps
RPE 6
2
Lateral Hip Stability Barbell
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Dumbbell)
3
5-10 reps
RPE 8
7
Run
1
30 mins
-
8
Reverse Hyperextension
3
10 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Abduction Strength - Bands
3
5-10 reps
RPE 6
2
Lateral Hip Stability Barbell
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Dumbbell)
3
5-10 reps
RPE 8
7
Run
1
30 mins
-
8
Reverse Hyperextension
3
10 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Abduction Strength - Bands
3
5-10 reps
RPE 6
2
Lateral Hip Stability Barbell
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Dumbbell)
3
5-10 reps
RPE 8
7
Run
1
30 mins
-
8
Reverse Hyperextension
3
10 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Abduction Strength - Bands
3
5-10 reps
RPE 6
2
Lateral Hip Stability Barbell
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Dumbbell)
3
5-10 reps
RPE 8
7
Run
1
30 mins
-
8
Reverse Hyperextension
3
10 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Abduction Strength - Bands
3
5-10 reps
RPE 6
2
Lateral Hip Stability Barbell
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Dumbbell)
3
5-10 reps
RPE 8
7
Run
1
30 mins
-
8
Reverse Hyperextension
3
10 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Abduction Strength - Bands
3
5-10 reps
RPE 6
2
Lateral Hip Stability Barbell
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Dumbbell)
3
5-10 reps
RPE 8
7
Run
1
30 mins
-
8
Reverse Hyperextension
3
10 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Plate Pull Side Lung
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@6
@7
@8
2
Cossack Rocks
3 Sets
10 Reps
@6
3
Copenhagen Plank
3 Sets
1 mins
@6
4
Sumo Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
5
Run
1 Set
30 mins
@6
Day 2
1
Unilateral Abduction Strength - Bands
3 Sets
5-10 Reps
@6
2
Lateral Hip Stability Barbell
3 Sets
10 Reps
@6
3
Good Morning
3 Sets
10 Reps
@6
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@6
5
Landmine Twist
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
6
Chest Fly (Dumbbell)
3 Sets
5-10 Reps
@8
7
Run
1 Set
30 mins
-
8
Reverse Hyperextension
3 Sets
10 Reps
@6
9
Hyperextension
3 Sets
10 Reps
@6