Cat's Muscle Imbalance
Addressing right side dominance imbalances
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cat Cow and T-Spine Rotation | 3 | 8 reps |
| 2 | 90/90 Hip Flow | 3 | 6 reps |
| 3 | Arm Circle | 3 | 8 reps |
| 4 | Single Leg Glute Bridge | 2 | 10 reps |
| 5 | Wall Slides with Liftoff | 2 | 8 reps |
| 6 | Single Arm Reach | 2 | 8 reps |
| 7 | Bulgarian Split Squat (Bodyweight) | 3 | 8 reps |
| 8 | Bulgarian Split Squat (Dumbbell) | 4 | 8 reps |
| 9 | Dead Bug | 2 | 6 reps |
| 10 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps |
| 11 | Single Leg Romanian Deadlift | 3 | 8 reps |
| 12 | B-Stance Hip Thrust | 3 | 10 reps |
| 13 | Pallof Press | 3 | 10 reps |
| 14 | Bear Craw Isometric Hold | 3 | 10 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cat Cow and T-Spine Rotation | 3 | 8 reps | — |
| 2 | 90/90 Hip Flow | 3 | 8 reps | — |
| 3 | Arm Circle | 3 | 8 reps | — |
| 4 | Single Leg Glute Bridge | 2 | 10 reps | — |
| 5 | Wall Slides with Liftoff | 3 | 8 reps | — |
| 6 | Single Arm Reach | 2 | 8 reps | — |
| 7 | Scapular Push Up | 3 | 8 reps | — |
| 8 | Tempo Bench Press | 4 | 6 reps | @7 |
| 9 | Single Arm Dumbbell Bench | 4 | 8 reps | — |
| 10 | Single Arm Dumbbell Bench | 3 | 8 reps | — |
| 11 | Landmine Press | 3 | 10 reps | — |
| 12 | Chest Supported Row (Machine) | 3 | 12 reps | — |
| 13 | Push-up Plus | 3 | 8 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cat Cow and T-Spine Rotation | 3 | 8 reps |
| 2 | 90/90 Hip Flow | 3 | 8 reps |
| 3 | Arm Circle | 3 | 8 reps |
| 4 | Single Leg Glute Bridge | 2 | 10 reps |
| 5 | Wall Slides with Liftoff | 3 | 8 reps |
| 6 | Single Arm Reach | 2 | 8 reps |
| 7 | Hip Hinge Rocks | 2 | 10 reps |
| 8 | Trap Bar Deadlift | 4 | 6 reps |
| 9 | Tempo Deadlift | 4 | 6 reps |
| 10 | Copenhagen Plank | 3 | 1 min |
| 11 | Copenhagen Plank | 2 | 1 min |
| 12 | Cable Adduction | 4 | 10 reps |
| 13 | Cable Adduction | 3 | 10 reps |
| 14 | Sumo Goblet Squat | 3 | 10 reps |
| 15 | Single Arm Farmer Carry | 3 | 1 min |
| 16 | Single Arm Farmer Carry | 3 | 1 min |
| 17 | Pallof Rotations | 3 | 15 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cat Cow and T-Spine Rotation | 3 | 8 reps | — |
| 2 | 90/90 Hip Flow | 3 | 8 reps | — |
| 3 | Arm Circle | 3 | 8 reps | — |
| 4 | Single Leg Glute Bridge | 2 | 10 reps | — |
| 5 | Wall Slides with Liftoff | 3 | 8 reps | — |
| 6 | Single Arm Reach | 2 | 8 reps | — |
| 7 | Scapular Push Up | 3 | 10 reps | — |
| 8 | Half Kneeling Single Arm Press | 3 | 10 reps | — |
| 9 | Half Kneeling Single Arm Press | 3 | 10 reps | — |
| 10 | Pin Overhead Press | 5 | 6 reps | @7 |
| 11 | Wall Slides with Liftoff | 3 | 10 reps | — |
| 12 | Face Pull | 3 | 12 reps | — |
| 13 | Cuban Rotation | 3 | 8 reps | — |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Cat's Muscle Imbalance is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full 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 90 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.
Cat's Muscle Imbalance is structured around 4 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Cat's Muscle Imbalance 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
