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Joint Strengthening (post-workout)

by Emily

Program Description

All-level and body weight exercises that reduce joint weakness and limit popping noises.

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 06, 2026 05:59
  • Last Edited
    Feb 06, 2026 06:18
Muscle Engagement
Front
Back
MuscleSet
Stretching
46.2%
Quadriceps
15.4%
Other
15.4%
Glutes
7.7%
Hamstrings
7.7%
Adductors
7.7%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Eccentric Reverse Lunge (Bodyweight)
1
25 reps
-
2
Arm Circle
1
25 reps
-
3
Pigeon Stretch with Thoracic Rotation
1
25 reps
-
4
Hamstring Stretch with Rotation
1
50 reps
-
5
Thoracic Extension Stretch
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Eccentric Reverse Lunge (Bodyweight)
1
25 reps
-
2
Arm Circle
1
25 reps
-
3
Pigeon Stretch with Thoracic Rotation
1
25 reps
-
4
Hamstring Stretch with Rotation
1
50 reps
-
5
Thoracic Extension Stretch
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Eccentric Reverse Lunge (Bodyweight)
1
25 reps
-
2
Arm Circle
1
25 reps
-
3
Pigeon Stretch with Thoracic Rotation
1
25 reps
-
4
Hamstring Stretch with Rotation
1
50 reps
-
5
Thoracic Extension Stretch
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Eccentric Reverse Lunge (Bodyweight)
1
25 reps
-
2
Arm Circle
1
25 reps
-
3
Pigeon Stretch with Thoracic Rotation
1
25 reps
-
4
Hamstring Stretch with Rotation
1
50 reps
-
5
Thoracic Extension Stretch
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Eccentric Reverse Lunge (Bodyweight)
1
25 reps
-
2
Arm Circle
1
25 reps
-
3
Pigeon Stretch with Thoracic Rotation
1
25 reps
-
4
Hamstring Stretch with Rotation
1
50 reps
-
5
Thoracic Extension Stretch
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Eccentric Reverse Lunge (Bodyweight)
1
25 reps
-
2
Arm Circle
1
25 reps
-
3
Pigeon Stretch with Thoracic Rotation
1
25 reps
-
4
Hamstring Stretch with Rotation
1
50 reps
-
5
Thoracic Extension Stretch
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Eccentric Reverse Lunge (Bodyweight)
1
25 reps
-
2
Arm Circle
1
25 reps
-
3
Pigeon Stretch with Thoracic Rotation
1
25 reps
-
4
Hamstring Stretch with Rotation
1
50 reps
-
5
Thoracic Extension Stretch
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Eccentric Reverse Lunge (Bodyweight)
1
25 reps
-
2
Arm Circle
1
25 reps
-
3
Pigeon Stretch with Thoracic Rotation
1
25 reps
-
4
Hamstring Stretch with Rotation
1
50 reps
-
5
Thoracic Extension Stretch
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Eccentric Reverse Lunge (Bodyweight)
1
25 reps
-
2
Arm Circle
1
25 reps
-
3
Pigeon Stretch with Thoracic Rotation
1
25 reps
-
4
Hamstring Stretch with Rotation
1
50 reps
-
5
Thoracic Extension Stretch
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Eccentric Reverse Lunge (Bodyweight)
1
25 reps
-
2
Arm Circle
1
25 reps
-
3
Pigeon Stretch with Thoracic Rotation
1
25 reps
-
4
Hamstring Stretch with Rotation
1
50 reps
-
5
Thoracic Extension Stretch
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Eccentric Reverse Lunge (Bodyweight)
1
25 reps
-
2
Arm Circle
1
25 reps
-
3
Pigeon Stretch with Thoracic Rotation
1
25 reps
-
4
Hamstring Stretch with Rotation
1
50 reps
-
5
Thoracic Extension Stretch
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Eccentric Reverse Lunge (Bodyweight)
1
25 reps
-
2
Arm Circle
1
25 reps
-
3
Pigeon Stretch with Thoracic Rotation
1
25 reps
-
4
Hamstring Stretch with Rotation
1
50 reps
-
5
Thoracic Extension Stretch
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Eccentric Reverse Lunge (Bodyweight)
1
25 reps
-
2
Arm Circle
1
25 reps
-
3
Pigeon Stretch with Thoracic Rotation
1
25 reps
-
4
Hamstring Stretch with Rotation
1
50 reps
-
5
Thoracic Extension Stretch
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Eccentric Reverse Lunge (Bodyweight)
1
25 reps
-
2
Arm Circle
1
25 reps
-
3
Pigeon Stretch with Thoracic Rotation
1
25 reps
-
4
Hamstring Stretch with Rotation
1
50 reps
-
5
Thoracic Extension Stretch
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Eccentric Reverse Lunge (Bodyweight)
1
25 reps
-
2
Arm Circle
1
25 reps
-
3
Pigeon Stretch with Thoracic Rotation
1
25 reps
-
4
Hamstring Stretch with Rotation
1
50 reps
-
5
Thoracic Extension Stretch
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Eccentric Reverse Lunge (Bodyweight)
1
25 reps
-
2
Arm Circle
1
25 reps
-
3
Pigeon Stretch with Thoracic Rotation
1
25 reps
-
4
Hamstring Stretch with Rotation
1
50 reps
-
5
Thoracic Extension Stretch
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Eccentric Reverse Lunge (Bodyweight)
1
25 reps
-
2
Arm Circle
1
25 reps
-
3
Pigeon Stretch with Thoracic Rotation
1
25 reps
-
4
Hamstring Stretch with Rotation
1
50 reps
-
5
Thoracic Extension Stretch
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Eccentric Reverse Lunge (Bodyweight)
1
25 reps
-
2
Arm Circle
1
25 reps
-
3
Pigeon Stretch with Thoracic Rotation
1
25 reps
-
4
Hamstring Stretch with Rotation
1
50 reps
-
5
Thoracic Extension Stretch
1
25 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Eccentric Reverse Lunge (Bodyweight)
1 Set
25 Reps
-
2
Arm Circle
1 Set
25 Reps
-
3
Pigeon Stretch with Thoracic Rotation
1 Set
25 Reps
-
4
Hamstring Stretch with Rotation
1 Set
50 Reps
-
5
Thoracic Extension Stretch
1 Set
25 Reps
-