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BoostcampPNG

Stress Fracture Rehab

by Tom

Program Description

Rehab and return to running and cricket following a L5 pars stress fracture.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 22, 2026 08:16
  • Last Edited
    Jan 22, 2026 09:04
Muscle Engagement
Front
Back
MuscleSet
Abs
24.8%
Glutes
13.8%
Hamstrings
11%
Calves
11%
Quadriceps
11%
Cardio
9.2%
Forearms
5.5%
Stretching
5.5%
Adductors
5.5%
Lower Back
2.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
10 reps
-
2
Side Plank
3
40 secs
-
3
Side Plank
3
40 secs
-
4
Dead Bug
3
16 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
7
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
8
Squat (Bodyweight)
3
12 reps
-
9
Lunge (Bodyweight)
3
20 reps
-
10
Conditioning Circuit
5
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
10 reps
-
2
Side Plank
3
40 secs
-
3
Side Plank
3
40 secs
-
4
Dead Bug
3
16 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
7
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
8
Squat (Bodyweight)
3
12 reps
-
9
Lunge (Bodyweight)
3
20 reps
-
10
Conditioning Circuit
5
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
10 reps
-
2
Side Plank
3
40 secs
-
3
Side Plank
3
40 secs
-
4
Dead Bug
3
16 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
7
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
8
Squat (Bodyweight)
3
12 reps
-
9
Lunge (Bodyweight)
3
20 reps
-
10
Conditioning Circuit
5
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
10 reps
-
2
Side Plank
3
40 secs
-
3
Side Plank
3
40 secs
-
4
Dead Bug
3
16 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
7
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
8
Squat (Bodyweight)
3
12 reps
-
9
Lunge (Bodyweight)
3
20 reps
-
10
Conditioning Circuit
5
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
10 reps
-
2
Side Plank
3
40 secs
-
3
Side Plank
3
40 secs
-
4
Dead Bug
3
16 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
7
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
8
Squat (Bodyweight)
3
12 reps
-
9
Lunge (Bodyweight)
3
20 reps
-
10
Conditioning Circuit
5
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
10 reps
-
2
Side Plank
3
40 secs
-
3
Side Plank
3
40 secs
-
4
Dead Bug
3
16 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
7
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
8
Squat (Bodyweight)
3
12 reps
-
9
Lunge (Bodyweight)
3
20 reps
-
10
Conditioning Circuit
5
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
10 reps
-
2
Side Plank
3
40 secs
-
3
Side Plank
3
40 secs
-
4
Dead Bug
3
16 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
7
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
8
Squat (Bodyweight)
3
12 reps
-
9
Lunge (Bodyweight)
3
20 reps
-
10
Conditioning Circuit
5
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
10 reps
-
2
Side Plank
3
40 secs
-
3
Side Plank
3
40 secs
-
4
Dead Bug
3
16 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
7
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
8
Squat (Bodyweight)
3
12 reps
-
9
Lunge (Bodyweight)
3
20 reps
-
10
Conditioning Circuit
5
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
10 reps
-
2
Side Plank
3
40 secs
-
3
Side Plank
3
40 secs
-
4
Dead Bug
3
16 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
7
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
8
Squat (Bodyweight)
3
12 reps
-
9
Lunge (Bodyweight)
3
20 reps
-
10
Conditioning Circuit
5
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
10 reps
-
2
Side Plank
3
40 secs
-
3
Side Plank
3
40 secs
-
4
Dead Bug
3
16 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
7
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
8
Squat (Bodyweight)
3
12 reps
-
9
Lunge (Bodyweight)
3
20 reps
-
10
Conditioning Circuit
5
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
10 reps
-
2
Side Plank
3
40 secs
-
3
Side Plank
3
40 secs
-
4
Dead Bug
3
16 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
7
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
8
Squat (Bodyweight)
3
12 reps
-
9
Lunge (Bodyweight)
3
20 reps
-
10
Conditioning Circuit
5
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
10 reps
-
2
Side Plank
3
40 secs
-
3
Side Plank
3
40 secs
-
4
Dead Bug
3
16 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
7
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
8
Squat (Bodyweight)
3
12 reps
-
9
Lunge (Bodyweight)
3
20 reps
-
10
Conditioning Circuit
5
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
10 reps
-
2
Side Plank
3
40 secs
-
3
Side Plank
3
40 secs
-
4
Dead Bug
3
16 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
7
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
8
Squat (Bodyweight)
3
12 reps
-
9
Lunge (Bodyweight)
3
20 reps
-
10
Conditioning Circuit
5
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
10 reps
-
2
Side Plank
3
40 secs
-
3
Side Plank
3
40 secs
-
4
Dead Bug
3
16 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
7
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
8
Squat (Bodyweight)
3
12 reps
-
9
Lunge (Bodyweight)
3
20 reps
-
10
Conditioning Circuit
5
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
10 reps
-
2
Side Plank
3
40 secs
-
3
Side Plank
3
40 secs
-
4
Dead Bug
3
16 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
7
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
8
Squat (Bodyweight)
3
12 reps
-
9
Lunge (Bodyweight)
3
20 reps
-
10
Conditioning Circuit
5
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
10 reps
-
2
Side Plank
3
40 secs
-
3
Side Plank
3
40 secs
-
4
Dead Bug
3
16 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
7
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
8
Squat (Bodyweight)
3
12 reps
-
9
Lunge (Bodyweight)
3
20 reps
-
10
Conditioning Circuit
5
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
10 reps
-
2
Side Plank
3
40 secs
-
3
Side Plank
3
40 secs
-
4
Dead Bug
3
16 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
7
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
8
Squat (Bodyweight)
3
12 reps
-
9
Lunge (Bodyweight)
3
20 reps
-
10
Conditioning Circuit
5
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
10 reps
-
2
Side Plank
3
40 secs
-
3
Side Plank
3
40 secs
-
4
Dead Bug
3
16 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
7
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
8
Squat (Bodyweight)
3
12 reps
-
9
Lunge (Bodyweight)
3
20 reps
-
10
Conditioning Circuit
5
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
10 reps
-
2
Side Plank
3
40 secs
-
3
Side Plank
3
40 secs
-
4
Dead Bug
3
16 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
7
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
8
Squat (Bodyweight)
3
12 reps
-
9
Lunge (Bodyweight)
3
20 reps
-
10
Conditioning Circuit
5
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
10 reps
-
2
Side Plank
3
40 secs
-
3
Side Plank
3
40 secs
-
4
Dead Bug
3
16 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
7
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
8
Squat (Bodyweight)
3
12 reps
-
9
Lunge (Bodyweight)
3
20 reps
-
10
Conditioning Circuit
5
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
10 reps
-
2
Side Plank
3
40 secs
-
3
Side Plank
3
40 secs
-
4
Dead Bug
3
16 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
7
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
8
Squat (Bodyweight)
3
12 reps
-
9
Lunge (Bodyweight)
3
20 reps
-
10
Conditioning Circuit
5
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
10 reps
-
2
Side Plank
3
40 secs
-
3
Side Plank
3
40 secs
-
4
Dead Bug
3
16 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
7
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
8
Squat (Bodyweight)
3
12 reps
-
9
Lunge (Bodyweight)
3
20 reps
-
10
Conditioning Circuit
5
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
10 reps
-
2
Side Plank
3
40 secs
-
3
Side Plank
3
40 secs
-
4
Dead Bug
3
16 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
7
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
8
Squat (Bodyweight)
3
12 reps
-
9
Lunge (Bodyweight)
3
20 reps
-
10
Conditioning Circuit
5
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
10 reps
-
2
Side Plank
3
40 secs
-
3
Side Plank
3
40 secs
-
4
Dead Bug
3
16 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
7
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
8
Squat (Bodyweight)
3
12 reps
-
9
Lunge (Bodyweight)
3
20 reps
-
10
Conditioning Circuit
5
2 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
10 reps
-
2
Side Plank
3
40 secs
-
3
Side Plank
3
40 secs
-
4
Dead Bug
3
16 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
7
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
8
Squat (Bodyweight)
3
12 reps
-
9
Lunge (Bodyweight)
3
20 reps
-
10
Conditioning Circuit
5
2 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
10 reps
-
2
Side Plank
3
40 secs
-
3
Side Plank
3
40 secs
-
4
Dead Bug
3
16 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
7
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
8
Squat (Bodyweight)
3
12 reps
-
9
Lunge (Bodyweight)
3
20 reps
-
10
Conditioning Circuit
5
2 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
10 reps
-
2
Side Plank
3
40 secs
-
3
Side Plank
3
40 secs
-
4
Dead Bug
3
16 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
7
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
8
Squat (Bodyweight)
3
12 reps
-
9
Lunge (Bodyweight)
3
20 reps
-
10
Conditioning Circuit
5
2 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
10 reps
-
2
Side Plank
3
40 secs
-
3
Side Plank
3
40 secs
-
4
Dead Bug
3
16 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
7
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
8
Squat (Bodyweight)
3
12 reps
-
9
Lunge (Bodyweight)
3
20 reps
-
10
Conditioning Circuit
5
2 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Bird Dog
3 Sets
10 Reps
-
2
Side Plank
3 Sets
40 secs
-
3
Side Plank
3 Sets
40 secs
-
4
Dead Bug
3 Sets
16 Reps
-
5
Glute Bridge (Bodyweight)
3 Sets
15 Reps
-
6
Single Leg Calf Raise (Bodyweight)
3 Sets
10 Reps
-
7
Single Leg Calf Raise (Bodyweight)
3 Sets
10 Reps
-
8
Squat (Bodyweight)
3 Sets
12 Reps
-
9
Lunge (Bodyweight)
3 Sets
20 Reps
-
10
Conditioning Circuit
5 Sets
2 mins
-
Day 2
1
Bird Dog
3 Sets
10 Reps
-
2
Side Plank
3 Sets
40 secs
-
3
Side Plank
3 Sets
40 secs
-
4
Dead Bug
3 Sets
16 Reps
-
5
Glute Bridge (Bodyweight)
3 Sets
15 Reps
-
6
Single Leg Calf Raise (Bodyweight)
3 Sets
10 Reps
-
7
Single Leg Calf Raise (Bodyweight)
3 Sets
10 Reps
-
8
Squat (Bodyweight)
3 Sets
12 Reps
-
9
Lunge (Bodyweight)
3 Sets
20 Reps
-
10
Conditioning Circuit
5 Sets
2 mins
-
Day 3
1
Bird Dog
3 Sets
10 Reps
-
2
Side Plank
3 Sets
40 secs
-
3
Side Plank
3 Sets
40 secs
-
4
Dead Bug
3 Sets
16 Reps
-
5
Glute Bridge (Bodyweight)
3 Sets
15 Reps
-
6
Single Leg Calf Raise (Bodyweight)
3 Sets
10 Reps
-
7
Single Leg Calf Raise (Bodyweight)
3 Sets
10 Reps
-
8
Squat (Bodyweight)
3 Sets
12 Reps
-
9
Lunge (Bodyweight)
3 Sets
20 Reps
-
10
Conditioning Circuit
5 Sets
2 mins
-
Day 4
1
Bird Dog
3 Sets
10 Reps
-
2
Side Plank
3 Sets
40 secs
-
3
Side Plank
3 Sets
40 secs
-
4
Dead Bug
3 Sets
16 Reps
-
5
Glute Bridge (Bodyweight)
3 Sets
15 Reps
-
6
Single Leg Calf Raise (Bodyweight)
3 Sets
10 Reps
-
7
Single Leg Calf Raise (Bodyweight)
3 Sets
10 Reps
-
8
Squat (Bodyweight)
3 Sets
12 Reps
-
9
Lunge (Bodyweight)
3 Sets
20 Reps
-
10
Conditioning Circuit
5 Sets
2 mins
-
Day 5
1
Bird Dog
3 Sets
10 Reps
-
2
Side Plank
3 Sets
40 secs
-
3
Side Plank
3 Sets
40 secs
-
4
Dead Bug
3 Sets
16 Reps
-
5
Glute Bridge (Bodyweight)
3 Sets
15 Reps
-
6
Single Leg Calf Raise (Bodyweight)
3 Sets
10 Reps
-
7
Single Leg Calf Raise (Bodyweight)
3 Sets
10 Reps
-
8
Squat (Bodyweight)
3 Sets
12 Reps
-
9
Lunge (Bodyweight)
3 Sets
20 Reps
-
10
Conditioning Circuit
5 Sets
2 mins
-
Day 6
1
Bird Dog
3 Sets
10 Reps
-
2
Side Plank
3 Sets
40 secs
-
3
Side Plank
3 Sets
40 secs
-
4
Dead Bug
3 Sets
16 Reps
-
5
Glute Bridge (Bodyweight)
3 Sets
15 Reps
-
6
Single Leg Calf Raise (Bodyweight)
3 Sets
10 Reps
-
7
Single Leg Calf Raise (Bodyweight)
3 Sets
10 Reps
-
8
Squat (Bodyweight)
3 Sets
12 Reps
-
9
Lunge (Bodyweight)
3 Sets
20 Reps
-
10
Conditioning Circuit
5 Sets
2 mins
-
Day 7
1
Bird Dog
3 Sets
10 Reps
-
2
Side Plank
3 Sets
40 secs
-
3
Side Plank
3 Sets
40 secs
-
4
Dead Bug
3 Sets
16 Reps
-
5
Glute Bridge (Bodyweight)
3 Sets
15 Reps
-
6
Single Leg Calf Raise (Bodyweight)
3 Sets
10 Reps
-
7
Single Leg Calf Raise (Bodyweight)
3 Sets
10 Reps
-
8
Squat (Bodyweight)
3 Sets
12 Reps
-
9
Lunge (Bodyweight)
3 Sets
20 Reps
-
10
Conditioning Circuit
5 Sets
2 mins
-