Program Description
It works for novices but it can also help advanced people.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalAthletics
- EquipmentAt Home
- Program Length4 weeks
- Time Per Workout30 minutes
- CreatedAug 30, 2025 10:23
- Last EditedAug 31, 2025 11:24
Summary
Unlock your flexibility with this comprehensive 4-week Stretching Program, designed to enhance mobility and relieve tension. With six days of targeted routines each week, you'll focus on key areas like the spine, shoulders, hips, and hamstrings through dynamic supersets and effective bodyweight exercises. Each session is crafted to help you improve your range of motion and prevent injury, all from the comfort of your home. Embrace the journey to a more limber and resilient body!
Muscle Engagement
Front
Back
MuscleSet
Other
33.3%
Abs
33.3%
Stretching
33.3%
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cat Cow Stretch
2
10 reps
-
1B
Chest Pulse
2
15 reps
-
2A
Seated Active Twist Hold
2
1 mins
-
2B
Low Dips
2
15 reps
-
3A
Lat Stretch
2
0.5 mins
-
3B
Doorframe Chest Stretch
2
0.5 mins
-
4A
Seated Pike
2
0.5 mins
-
4B
Wall Shoulder Stretch
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Stretch
2
1 mins
-
1B
Lat Pulse
2
15 reps
-
2A
Side Plank Lifts
2
10 reps
-
2B
Low Dip Hold
2
0.5 mins
-
3A
Thread The Needle Hold
2
1 mins
-
3B
Pole Internal Stretch
2
1 mins
-
4A
Seal Pose
2
0.5 mins
-
4B
Pole External Stretch
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wall Angels
2
10 reps
-
1B
Sleeper Stretch
2
1 mins
-
2A
Roll Down
2
10 reps
-
2B
Lat Stretch
2
0.5 mins
-
3A
Wall Extension
2
0.5 mins
-
3B
Banded Chest Pull Backs
2
10 reps
-
4A
Seated Passive Twist Hold
2
1 mins
-
4B
Standing Bicep Stretch
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Roll Downs
2
10 reps
-
1B
Wall Lat Hold
2
1 mins
-
2A
Wall Backbend Walkdown
2
10 reps
-
2B
Jumper Delt Pull
2
15 reps
-
3A
Double Elephant
2
15 reps
-
3B
Internal Elbow Pull
2
1 mins
-
4A
Bridge Hold
2
0.5 mins
-
4B
Wall Angels
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg RDL
2
10 reps
-
2
Lunge Pulse
2
10 reps
-
3A
Pigeon Stretch
2
1 mins
-
3B
Hamstring Kick
2
10 reps
-
4A
Butterfly Stretch
2
0.5 mins
-
4B
Single Leg Hamstring Stretch
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Pancake Good Morning
2
10 reps
-
1B
Active Hamstring Touch
2
1 mins
-
2
90/90 Extension
2
10 reps
-
3A
Hip Flexor Lunge
2
1 mins
-
3B
Roll Down
1
5 reps
-
4
Basic Toe Touch
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deep Split Squat
2
10 reps
-
1B
Hamstring Kick
2
10 reps
-
2A
Pigeon Good Morning
2
10 reps
-
2B
Hamstring Choke
1
10 reps
-
3A
Pancake
2
0.5 mins
-
3B
Single Leg RDL
2
10 reps
-
4
Flat Back Hamstring Stretch
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Deep Squat
2
1 mins
-
1B
Standing Pancake Shift
1
10 reps
-
2A
90/90 Iso
2
1 mins
-
2B
Standing Pancake
2
0.5 mins
-
3A
Couch Stretch
2
1 mins
-
3B
Double Elephant
2
10 reps
-
4
Sit And Reach Hold
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulse
2
15 reps
-
1B
Lateral Stretch
2
1 mins
-
2A
Side Plank Lifts
2
10 reps
-
2B
Low Dip Hold
2
0.5 mins
-
3A
Thread The Needle Hold
2
1 mins
-
3B
Pole Internal Stretch
2
1 mins
-
4A
Seal Pose
2
0.5 mins
-
4B
Pole External Stretch
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Wall Angels
2
10 reps
-
1B
Banded Chest Pull Backs
2
10 reps
-
2A
Roll Down
2
10 reps
-
2B
Standing Bicep Stretch
2
10 reps
-
3A
Wall Extension
2
0.5 mins
-
3B
Seated Passive Twist Hold
2
1 mins
-
4A
Lat Stretch
2
0.5 mins
-
4B
Sleeper Stretch
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cobra Push-Ups
2
10 reps
-
1B
Wall Chest And Bicep
2
1 mins
-
2A
Spine Stretch
2
10 reps
-
2B
Max Effort Internal Rotations
2
1 mins
-
3A
Thread The Needle Hold
2
1 mins
-
3B
Max Effort External Rotations
2
1 mins
-
4A
Lunging Side Bend
2
10 reps
-
4B
Rear Delt Stretch
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Basic Back Extension
2
10 reps
-
1B
Flappy Bird
2
15 reps
-
2A
Hollow Hold
2
0.5 mins
-
2B
Wall Tricep Stretch
2
1 mins
-
3A
Cat
2
0.5 mins
-
3B
Floor Bicep Stretch
2
0.5 mins
-
4A
Cow
2
0.5 mins
-
4B
Shoulder Dislocations
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Pancake Good Morning
2
10 reps
-
1B
Hip Flexor Lunge
2
1 mins
-
2A
90/90 Extension
2
10 reps
-
2B
Hamstring Lunge
2
1 mins
-
3
Roll Down
1
5 reps
-
4
Basic Toe Touch
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deep Split Squat
2
10 reps
-
1B
Hamstring Kick
2
10 reps
-
2A
Pigeon Good Morning
2
10 reps
-
2B
Hamstring Choke
1
10 reps
-
3A
Pancake
2
0.5 mins
-
3B
Single Leg RDL
2
10 reps
-
4
Flat Back Hamstring Stretch
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
90/90 Switch
2
10 reps
-
1B
Lunge Quad Stretch
2
1 mins
-
2A
Cossack Switch
2
10 reps
-
2B
Spine Stretch
1
10 reps
-
3
Kneeling Hamstring Good Morning
2
10 reps
-
4
Pancake
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cross Body Leg Swings
2
10 reps
-
2
Donkey Kicks
2
10 reps
-
3A
Figure 4 Stretch
2
1 mins
-
3B
Hamstring Choke
2
15 reps
-
4
Standing Pancake
2
0.5 mins
-
5
Hurdler Stretch
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cat Cow Stretch
2
10 reps
-
1B
Chest Pulse
2
15 reps
-
2A
Seated Active Twist Hold
2
1 mins
-
2B
Low Dips
2
15 reps
-
3A
Lat Stretch
2
0.5 mins
-
3B
Doorframe Chest Stretch
2
0.5 mins
-
4A
Seated Pike
2
0.5 mins
-
4B
Wall Shoulder Stretch
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cobra Push-Ups
2
10 reps
-
1B
Wall Chest And Bicep
2
1 mins
-
2A
Spine Stretch
2
10 reps
-
2B
Max Effort Internal Rotations
2
1 mins
-
3A
Thread The Needle Hold
2
1 mins
-
3B
Max Effort External Rotations
2
1 mins
-
4A
Lunging Side Bend
2
10 reps
-
4B
Rear Delt Stretch
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Basic Back Extension
2
10 reps
-
1B
Flappy Bird
2
15 reps
-
2A
Hollow Hold
2
0.5 mins
-
2B
Wall Tricep Stretch
2
1 mins
-
3A
Cat
2
0.5 mins
-
3B
Floor Bicep Stretch
2
0.5 mins
-
4A
Cow
2
0.5 mins
-
4B
Shoulder Dislocations
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Roll Downs
2
10 reps
-
1B
Wall Lat Hold
2
1 mins
-
2A
Wall Backbend Walkdown
2
10 reps
-
2B
Jumper Delt Pull
2
15 reps
-
3A
Double Elephant
2
15 reps
-
3B
Internal Elbow Pull
2
1 mins
-
4A
Bridge Hold
2
0.5 mins
-
4B
Wall Angels
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg RDL
2
10 reps
-
2
Lunge Pulse
2
10 reps
-
3A
Pigeon Stretch
2
1 mins
-
3B
Hamstring Kick
2
10 reps
-
4A
Butterfly Stretch
2
0.5 mins
-
4B
Single Leg Hamstring Stretch
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
90/90 Switch
2
10 reps
-
1B
Lunge Quad Stretch
2
1 mins
-
2A
Cossack Switch
2
10 reps
-
2B
Spine Stretch
1
10 reps
-
3
Kneeling Hamstring Good Morning
2
10 reps
-
4
Pancake
2
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cross Body Leg Swings
2
10 reps
-
2
Donkey Kicks
2
10 reps
-
3A
Figure 4 Stretch
2
1 mins
-
3B
Hamstring Choke
2
15 reps
-
4
Standing Pancake
2
0.5 mins
-
5
Hurdler Stretch
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Wall Deep Squat
2
1 mins
-
1B
Standing Pancake Shift
1
10 reps
-
2A
90/90 Iso
2
1 mins
-
2B
Standing Pancake
2
0.5 mins
-
3A
Couch Stretch
2
1 mins
-
3B
Double Elephant
2
10 reps
-
4
Sit And Reach Hold
2
0.5 mins
-
Week 1
1 / 4 Weeks
Day 1
1A
Cat Cow Stretch2 Sets
10 Reps
-
1B
Chest Pulse2 Sets
15 Reps
-
2A
Seated Active Twist Hold2 Sets
1 mins
-
2B
Low Dips2 Sets
15 Reps
-
3A
Lat Stretch2 Sets
0.5 mins
-
3B
Doorframe Chest Stretch2 Sets
0.5 mins
-
4A
Seated Pike2 Sets
0.5 mins
-
4B
Wall Shoulder Stretch2 Sets
0.5 mins
-
Day 2
1
Single Leg RDL2 Sets
10 Reps
-
2
Lunge Pulse2 Sets
10 Reps
-
3A
Pigeon Stretch2 Sets
1 mins
-
3B
Hamstring Kick2 Sets
10 Reps
-
4A
Butterfly Stretch2 Sets
0.5 mins
-
4B
Single Leg Hamstring Stretch2 Sets
1 mins
-
Day 3
1A
Lat Pulse2 Sets
15 Reps
-
1B
Lateral Stretch2 Sets
1 mins
-
2A
Side Plank Lifts2 Sets
10 Reps
-
2B
Low Dip Hold2 Sets
0.5 mins
-
3A
Thread The Needle Hold2 Sets
1 mins
-
3B
Pole Internal Stretch2 Sets
1 mins
-
4A
Seal Pose2 Sets
0.5 mins
-
4B
Pole External Stretch2 Sets
1 mins
-
Day 4
1A
Standing Pancake Good Morning2 Sets
10 Reps
-
1B
Hip Flexor Lunge2 Sets
1 mins
-
2A
90/90 Extension2 Sets
10 Reps
-
2B
Hamstring Lunge2 Sets
1 mins
-
3
Roll Down1 Set
5 Reps
-
4
Basic Toe Touch2 Sets
0.5 mins
-
Day 5
1A
Cat Cow Stretch2 Sets
10 Reps
-
1B
Chest Pulse2 Sets
15 Reps
-
2A
Seated Active Twist Hold2 Sets
1 mins
-
2B
Low Dips2 Sets
15 Reps
-
3A
Lat Stretch2 Sets
0.5 mins
-
3B
Doorframe Chest Stretch2 Sets
0.5 mins
-
4A
Seated Pike2 Sets
0.5 mins
-
4B
Wall Shoulder Stretch2 Sets
0.5 mins
-
Day 6
1
Single Leg RDL2 Sets
10 Reps
-
2
Lunge Pulse2 Sets
10 Reps
-
3A
Pigeon Stretch2 Sets
1 mins
-
3B
Hamstring Kick2 Sets
10 Reps
-
4A
Butterfly Stretch2 Sets
0.5 mins
-
4B
Single Leg Hamstring Stretch2 Sets
1 mins
-