logo
BoostcampPNG

10 Minutes Stretching Routine

by Yakub D.

Program Description

Listen, you are way too damn young and sexy to be feeling this tight and achy all the time. So here's a 10 minute stretching routine to help you fix that. We are going to purposely target all the major muscle groups of the hip and back in this routine. We only need 6 stretches to address all those major groups. Do this routine at the start or end of your workout. Do 3 sets of each exercise 3 times a week for maximum results.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jun 26, 2025 04:37
  • Last Edited
    Jul 10, 2025 01:19

Summary

Unlock your flexibility with this 12-week, 10 Minutes Stretching Routine, designed for three sessions per week. Each workout focuses on key stretches like the Figure 4 and Couch Stretch, targeting major muscle groups to enhance mobility and recovery. With clear guidance on timing and rest, you'll build a consistent routine that fits seamlessly into your day. Perfect for all fitness levels, this program will help you feel more limber and ready to tackle your workouts with renewed energy.
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
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
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
-
2
90/90 Hip Stretch
1
120 secs
-
3
Couch Stretch
1
120 secs
-
4
Half Kneeling Abductor Stretch
1
120 secs
-
5
Thread The Needle
1
120 secs
-
6
Elevated Lat Stretch
1
60 secs
-
Week 1
1 / 12 Weeks
Day 1
1
Figure 4 Stretch
1 Set
120 secs
-
2
90/90 Hip Stretch
1 Set
120 secs
-
3
Couch Stretch
1 Set
120 secs
-
4
Half Kneeling Abductor Stretch
1 Set
120 secs
-
5
Thread The Needle
1 Set
120 secs
-
6
Elevated Lat Stretch
1 Set
60 secs
-
Day 2
1
Figure 4 Stretch
1 Set
120 secs
-
2
90/90 Hip Stretch
1 Set
120 secs
-
3
Couch Stretch
1 Set
120 secs
-
4
Half Kneeling Abductor Stretch
1 Set
120 secs
-
5
Thread The Needle
1 Set
120 secs
-
6
Elevated Lat Stretch
1 Set
60 secs
-
Day 3
1
Figure 4 Stretch
1 Set
120 secs
-
2
90/90 Hip Stretch
1 Set
120 secs
-
3
Couch Stretch
1 Set
120 secs
-
4
Half Kneeling Abductor Stretch
1 Set
120 secs
-
5
Thread The Needle
1 Set
120 secs
-
6
Elevated Lat Stretch
1 Set
60 secs
-