Welcome to team Beard! To everyone new, make sure to watch all introductory videos (in order) AND read the captions to each video. Start by watching Intro Video 1 and reading the full caption - it will have a ton of information on the entire membership and programming recommendations!

Let's get these buttery gains!

New Student Section

My list

Here you will find our entire library of sweet buttery classes!

KINSTRETCH With Beard

Pressed for time? Any of these short classes can be done in 20 minutes or less! Choose from a variety of joint focuses to ensure no matter what your schedule is, you can still complete your mobility work and get your daily dose of butter!

10 - 20 minutes

Only have about a half hour? We've got you covered. Choose from our plethora of 20-40 minute classes that can be done any time, anywhere...even on your lunch break!

20 - 40 minutes

Choose from a variety of classes that can be completed in an hour or less. No matter what class you choose, take some time out of your day to focus on your mobility gains.

40 - 60 minutes

Maximize your work and enjoy these 60+ minute classes. If you have time available in your schedule, these classes will optimize your gains. More time with Beard = more time to earn butter.

60+ minutes

Choose Class by Length

Class Focus: HIPS

Class Focus: SHOULDER & SCAPULA

Class Focus: SPINE & NECK

Class Focus: FULL BODY

Don’t neglect your ankle, knee, foot, and toes!

Class Focus: ANKLE, KNEE, FOOT & TOES

Class Focus: WRIST, ELBOW & HAND

Choose Class by Joint Focus

Here are the new additions for July: Advanced Hip CARs, Advanced Shoulder CARs, Advanced Elbow CARs, and 7 new programs.

These are the new programs: Lower Body SHORT Intermediate 3x and 4x a week, Lower Back/Hip/Knee 5x a week Advanced, Shoulder/Scapula/Neck/Spine intermediate SHORT 2x 3x 4x and 5x a week

New Classes For July

Here are the new additions for June: Full Body Circuit, Ankle Eversion, Shoulder IR Variations, and 6 new programs.

These are the new programs: Lower Back, Hip, and Knee Beginner SHORT 3x a week and 4x a week, Lower Back, Hip, and Knee Intermediate SHORT 3x a week and 4x a week, Lower Back, Hip, and Knee Advanced 3x a week and 4x a week.

New Classes For June

Here are the new additions for May: Knee Extension, Gentle Mobility, Ankle Dorsiflexion, and 7 new programs.

These are the new programs: Lower Body Intermediate 3x (15-30min classes), Lower Body + Spine Intermediate 4x (15-30min classes), Lower Back and Hips SHORT Intermediate 2x 3x 4x, Lower Body Beginner 3x (15-30min classes), Lower Body + Spine Beginner 4x (15-30min classes).

New Classes For May

Here are the new additions for April: Spinal Lateral Flexion (QL Specific), Wrist Extension Variations, Intro Video 8: Intensity, 9 new programs, and updated programming on 5 current programs.

These are the new programs: Lower Back, Hip, and Knee Intermediate 3x 4x 5x, Lower Back, Hip, and Knee Beginner 3x 4x 5x, Ankle/Foot/Toe Beginner, Wrist & Elbow beginner, Ankle + Knee Program beginner. Plus I updated programming for Intermediate Lower Back and Hips 3x & 4x, Lower Body Beginner 3x, Lower Body + Spine Intermediate 3x & 4x,

New Classes For April

Here are the new additions for March: Low Back Extension, Upper Body CARs (seated), Lower Body CARs (seated), plus 7 new programs.

These are the new programs: Hip/Shoulder/Spine 15-30min classes advanced 2x a week, Hip/Shoulder/Spine 15-30min classes advanced 3x a week, Hip/Shoulder/Spine/Scapula 15-30min classes advanced 4x a week, Hip/Shoulder/Spine/Scapula 15-30min classes advanced 5x a week, Hip and Knee Intermediate 2x a week, Hip and Knee Intermediate 3x a week Advanced, and Hip and Ankle Intermediate 3x a week.

New Classes For March

Here are the new additions for February: Hip adduction, Mobility at your desk, Elbow Extension, plus 5 new programs.

These are the new programs: Hip/Shoulder/Spine 15-30min classes Intermediate 2x a week, Hip/Shoulder/Spine 15-30min classes Intermediate 3x a week, Hip/Shoulder/Spine/Scapula 15-30min classes Intermediate 4x a week, Hip/Shoulder/Spine/Scapula 15-30min classes Intermediate 5x a week, and  10-20min classes for all joints (all levels)

New Classes for February

Here’s our new additions for January: Shoulder CAR refinement, Hip CAR refinement, Intro Video 8: Programming, plus 18 new programs, and I've created new "Class by Length" sections and Programs organized by class length! You can find these new sections by click on the browse tab. 

These are the new programs: Shoulder/Scapula/Spine/Neck Intermediate 2 and 5x a week, Full Body Intermediate 2x, 3x, 4x, and 5x a week, Shoulder/Scapula/Neck/Spine Beginner SHORT 2x, 3x, 4x, and 5x a week, Shoulder/Scapula/Neck/Spine Beginner 2x and 5x a week, Hip/Shoulder/Scapula/Spine Beginner (15-30min classes) 5x a week, Hip/Shoulder/Spine Beginner (15-30min classes) 2x a week, Full Body Beginner 2x, 3x, 4x, and 5x a week.

New Classes for January

Here’s our new additions for December: Elbow Warm Up, Toe/Foot Warm Up, Thoracic CAR refinement, plus 6 new programs.

These are the new programs: Hip/Shoulder/Spine (15-30min classes) beginner 3x a week, Hip/Shoulder/Scapula/Spine (15-30min classes) beginner 4x a week, Shoulder/Scap/Neck/Spine Intermediate 3x a week, Shoulder/Scap/Neck/Spine Intermediate 4x a week, Hip and Ankle Beginner 2x a week, Hip and Ankle Beginner 3x a week.

New Classes for December

Here’s our new additions for November: Hip and Low Back Circuit, Hip IR Variations, Hip ER Variations, plus 6 new programs.

These are the new programs: Lower Back and Hip Advanced 3x a week, Lower Back and Hip Advanced 4x a week, Lower Body Advanced 3x a week, Lower Body + Spine Advanced 4x a week, Shoulder/Scapula/Spine/Neck Beginner 3x a week, Shoulder/Scapula/Spine/Neck Beginner 4x a week.

New Classes For November

Here’s our new additions for October: Thumb Class, Running Cool Down, Airplane Warm Up, plus 6 new programs.

These are the new programs: Lower Back + Hips Intermediate 4x a week, Lower Body SHORT beginner 3x a week, Lower Body + Spine SHORT beginner 4x a week, Lower Back + Hips SHORT beginner 3x a week, Lower Back + Hips SHORT beginner 4x a week, Full Body beginner 5x a week (3 month program).

New Classes For October

Here’s our new additions for September: Low Back Rotation, Upper Body Cooldown, Lower Body Cooldown, plus new programs and playlists.

These are the new programs: Full Body 2x a week Beginner (3 month), Runners Mobility 3x a week Intermediate (3 month), Hip and Shoulder 3x a week Intermediate (3 month). Plus We've added a 'Cool Down' and 'No Equipment Needed' playlist to the 'Additional Class Types' section, which can be found in the Browse tab of the website.

New Classes For September

Here’s our new additions for August: Hip and Shoulder Circuit, Full Body Cooldown, Hypermobility (Educational Video), and 4 new programs.

These are the new programs: Ultimate SHORT Intermediate 2x a week, Ultimate SHORT Intermediate 3x a week, Ultimate SHORT Intermediate 4x a week, and Ultimate SHORT Intermediate 5x a week.

New Classes For August

New Classes By Month

This is where all your CARs routines will live. So far we have our standard CARs Class (Beginner Video 4), our CARs 2.0 routine (advanced version), and a morning CARs low intensity routine.

CARs Routines

In these classes, I’ll give you the tools to assess your own mobility. This will help highlight your areas of limitation so you can get more intentional with your training and pick classes specific to those areas. You can also use these classes to track your progress as you continue to your mobility training.

Self Assessments

For all skilled based classes, come here! So far we have skill classes for: Handstands, Overhead Squats, Middle Splits, Front Splits, Pushups, Pull-ups, Running, Cossack Squats, Deep Squats, Backbends, Golf Specific, and Forward Fold Mobility.

Skill Classes

This section will host all of my Warm Up Classes. If you need a great warm up before doing other types of training like weight lifting, running, cycling, calisthenics, etc. - check out these quick and effective warm up classes! You can also utilize these classes as a stand-alone option for when you want a 'snack' sized mobility session.

Warm Up Classes

This section will host all of my Cool Down Classes. If you need a good cool down after doing other types of training like weight lifting, calisthenics, aerobic training, etc. - check out these quick and effective classes!

Cool Down Classes

In these classes, no equipment is needed!

No Equipment Classes

This section is for elderly students (or any students) who need more simple mobility classes!

Elderly Classes

Additional Class Types

This is my Ultimate Beginner Program. This is my top recommended program for beginners. We will do 2 classes a week for 3 months. We will target Hips, Shoulders, Scapula, and the Spine. These are bigger joints that give you a lot of bang for your buck so it’s a great place for beginners to start.

In this 3 month program I will teach you how to systematically progress through my basic beginner classes to slightly more advanced beginner classes month over month. The first 4 weeks of this program will feature some of my longer classes. In these classes there’s additional cues and more talking, which can be helpful for most beginners. Weeks 5-12 will feature slightly more up-tempo classes that are right to the point. I do think those longer classes can be helpful at first, but once you really get the hang of these concepts you can absolutely start taking those shorter classes, because I totally understand that people have time restrictions. If for any reason you don’t feel comfortable with the shorter classes yet, you can keep taking the longer ones!

Week 1:
Day 1: Class 1
Day 2: Class 2

Week 2:
Day 1: Class 6
Day 2: Class 7

Week 3:
Day 1: Class 3
Day 2: Class 4

Week 4:
Day 1: Class 6
Day 2: Class 7

Week 5:
Day 1: Short Class 1
Day 2: Short Class 2

Week 6:
Day 1: Short Class 78
Day 2: Short Class 3

Week 7:
Day 1: Short Class 1
Day 2: Short Class 2

Week 8:
Day 1: Short Class 78
Day 2: Short Class 3

Week 9:
Day 1: Class 12
Day 2: Short Class 20

Week 10:
Day 1: Short Class 113
Day 2: Short Class 3

Week 11:
Day 1: Class 29
Day 2: Short Class 2

Week 12:
Day 1: Short Class 78
Day 2: Short Class 3

I recommend you space out the sessions with an even amount of days in-between if possible (not absolutely necessary though). Example: Day 1 is a Monday and Day 2 is a Thursday. On the days you don’t do classes, I recommend doing your full body CARs routine (Intro Video 5) if you have the time available.
_______

If you did want to target other joints in addition to this program here’s how you can do it.

You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 3rd day (or 4th day) option, depending on what joint is your biggest priority to add:

Month 1 choices:
Class 5: Ankles/Foot
Short Class 4: Knees
Short Class 6: Elbows
Short Class 5: Wrist
Short Class 23: Neck and Pelvis

Month 2-3 choices (You can use still use month 1 classes as well):
Class 26: Ankles
Class 28: Knees
Short Class 6: Elbows
Short Class 5: Wrist
Short Class 33: Neck: Rotation
Short Class 67: Neck: Flexion/Extension
Short Class 82: Neck: Lateral

You can find all my Ankle/Knee/Foot/Toe Classes here: https://kinstretchwithbeard.vhx.tv/class-focus-ankle-knee-foot-toes

You can find all my Wrist/Elbow/Hand classes here: https://kinstretchwithbeard.vhx.tv/class-focus-wrist-elbow

So you could just add a “Day 3” option to your program and fill in with one of these classes. Which joint you would pick on your 3rd day would be completely dependent on you and your goals. You could even add a ‘Day 4’ as well if you had two additional joints you wanted to prioritize each week. So an example would be Day 3 is for the knees and Day 4 is for the ankles.

If you ended up doing 3x a week classes it would be ideal to do space them out. Something like a Monday/Wednesday/Friday. If you did 4x a week classes - Monday/Tuesday/Thursday/Friday.

A reminder - when you’re new and just starting Kinstretch, it’s a good idea to keep your intensity levels low at first, especially during PAILs/RAILs. The goal should be to gradually build up your joints and tissues over time. Not to go 100% max effort in the beginning, as you may risk overloading areas of weakness and limitation too much too soon. This is especially important when you’re training in areas of past injury/pain/dysfunction. The quality of tissue in these areas could be weak, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low initially if you have to, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and NEVER work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge.   
_______

After you’ve completed your 3 month program - I would highly recommend doing my 3 month Ultimate Intermediate program. This will help you to continue  progressing and building on the foundation you built in the 3 month beginner program.

Here’s my Ultimate Intermediate Programs:

2 classes per week:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-10

3 classes per week:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-13

4 classes per week:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-12

5 classes per week:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-7

If you have any questions feel free to reach out to me. 

Hope you enjoy the program!

2 classes per week

This is my Ultimate Beginner Program. This is my top recommended program for beginners. We will do 3 classes a week for 3 months. We will target Hips, Shoulders, Scapula, and the Spine. These are bigger joints that give you a lot of bang for your buck so it’s a great place for beginners to start.

In this 3 month program I will teach you how to systematically progress through my basic beginner classes to slightly more advanced beginner classes month over month. The first 4 weeks of this program will feature some of my longer classes. In these classes there’s additional cues and more talking, which can be helpful for most beginners. Weeks 5-12 will feature slightly more up-tempo classes that are right to the point. I do think those longer classes can be helpful at first, but once you really get the hang of these concepts you can absolutely start taking those shorter classes, because I totally understand that people have time restrictions. If after the first 2-3 weeks you feel comfortable to start taking the shorter classes, you can absolutely jump to week 5 and continue from there if desired.

Week 1:
Day 1: Class 1
Day 2: Class 2
Day 3: Class 6

Week 2:
Day 1: Class 3
Day 2: Class 4
Day 3: Class 7

Week 3:
Day 1: Class 1
Day 2: Class 2
Day 3: Class 6

Week 4:
Day 1: Class 3
Day 2: Class 4
Day 3: Class 7

Week 5:
Day 1: Short Class 1
Day 2: Short Class 2
Day 3: Short Class 78

Week 6:
Day 1: Class 12
Day 2: Short Class 20
Day 3: Short Class 3

Week 7:
Day 1: Short Class 1
Day 2: Short Class 2
Day 3: Short Class 78

Week 8:
Day 1: Class 29
Day 2: Short Class 20
Day 3: Short Class 113

Week 9:
Day 1: Short Class 1
Day 2: Short Class 2
Day 3: Short Class 78

Week 10:
Day 1: Short Class 17
Day 2: Short Class 20
Day 3: Short Class 113

Week 11:
Day 1: Class 12
Day 2: Short Class 36
Day 3: Short Class 78

Week 12:
Day 1: Short Class 1
Day 2: Short Class 40
Day 3: Short Class 113

I recommend you space out the sessions with an even amount of days in-between if possible (not absolutely necessary though). Example: Day 1 is a Monday, Day 2 is a Wednesday, and Day 3 is a Friday. On the days you don’t do classes, I recommend doing your full body CARs routine (Intro Video 5) if you have the time available.
_______

If you did want to target other joints in addition to this program here’s how you can do it.

You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 4th day (or 5th day) option, depending on what joint is your biggest priority to add:

Month 1 choices:
Class 5: Ankles/Foot
Short Class 4: Knees
Short Class 6: Elbows
Short Class 5: Wrist
Short Class 23: Neck and Pelvis

Month 2-3 choices (You can use still use month 1 classes as well):
Class 26: Ankles
Class 28: Knees
Short Class 6: Elbows
Short Class 5: Wrist
Short Class 33: Neck: Rotation
Short Class 67: Neck: Flexion/Extension
Short Class 82: Neck: Lateral

You can find all my Ankle/Knee/Foot/Toe Classes here: https://kinstretchwithbeard.vhx.tv/class-focus-ankle-knee-foot-toes

You can find all my Wrist/Elbow/Hand classes here: https://kinstretchwithbeard.vhx.tv/class-focus-wrist-elbow

So you could just add a “Day 4” option to your program and fill in with one of these classes. Which joint you would pick on your 4th day would be completely dependent on you and your goals. You could even add a ‘Day 5’ as well if you had two additional joints you wanted to prioritize each week. So an example would be Day 4 is for the knees and Day 5 is for the ankles.

If you ended up doing 4x a week classes it would be ideal to do space them out. Maybe something like this: Monday/Tuesday/Thursday/Friday. If you did 5x a week you can either do Monday-Friday with 2 days off, or Monday, Tuesday, Wednesday, Friday, Saturday. 

A reminder - when you’re new and just starting Kinstretch, it’s a good idea to keep your intensity levels low at first, especially during PAILs/RAILs. The goal should be to gradually build up your joints and tissues over time. Not to go 100% max effort in the beginning, as you may risk overloading areas of weakness and limitation too much too soon. This is especially important when you’re training in areas of past injury/pain/dysfunction. The quality of tissue in these areas could be weak, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low initially if you have to, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and NEVER work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge.   
_______

After you’ve completed your 3 month program - I would highly recommend doing my 3 month Ultimate Intermediate program. This will help you to continue progressing and building on the foundation you built in the 3 month beginner program.

Here’s my Ultimate Intermediate Programs:

2 classes per week:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-10

3 classes per week:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-13

4 classes per week:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-12

5 classes per week:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-7

If you have any questions feel free to reach out to me. 

Hope you enjoy the program!

3 classes per week

This is my Ultimate Beginner Program. This is my top recommended program for beginners. We will do 4 classes a week for 3 months. We will target Hips, Shoulders, Scapula, and the Spine. These are bigger joints that give you a lot of bang for your buck so it’s a great place for beginners to start.

In this 3 month program I will teach you how to systematically progress through my basic beginner classes to slightly more advanced beginner classes month over month. The first 4 weeks of this program will feature some of my longer classes. In these classes there’s additional cues and more talking, which can be helpful for most beginners. Weeks 5-12 will feature slightly more up-tempo classes that are right to the point. I do think those longer classes can be helpful at first, but once you really get the hang of these concepts you can absolutely start taking those shorter classes, because I totally understand that people have time restrictions. If after the first 2-3 weeks you feel comfortable to start taking the shorter classes, you can absolutely jump to week 5 and continue from there if desired.

Week 1:
Day 1: Class 1
Day 2: Class 2
Day 3: Class 6
Day 4: Class 7

Week 2:
Day 1: Class 3
Day 2: Class 4
Day 3: Class 6
Day 7: Class 7

Week 3:
Day 1: Class 1
Day 2: Class 2
Day 3: Class 6
Day 4: Class 7

Week 4:
Day 1: Class 3
Day 2: Class 4
Day 3: Class 6
Day 7: Class 7

Week 5:
Day 1: Short Class 1
Day 2: Short Class 2
Day 3: Short Class 78
Day 4: Short Class 3

Week 6:
Day 1: Class 12
Day 2: Short Class 20
Day 3: Short Class 78
Day 4: Short Class 3

Week 7:
Day 1: Short Class 1
Day 2: Short Class 2
Day 3: Short Class 113
Day 4: Short Class 3

Week 8:
Day 1: Class 29
Day 2: Short Class 20
Day 3: Short Class 78
Day 4: Short Class 3

Week 9:
Day 1: Short Class 1
Day 2: Short Class 2
Day 3: Short Class 113
Day 4: Short Class 13

Week 10:
Day 1: Short Class 17
Day 2: Short Class 20
Day 3: Short Class 7
Day 4: Short Class 3

Week 11:
Day 1: Class 12
Day 2: Short Class 36
Day 3: Short Class 113
Day 4: Short Class 13

Week 12:
Day 1: Short Class 1
Day 2: Short Class 40
Day 3: Short Class 78
Day 4: Short Class 3

I recommend you space out the sessions with an even amount of days in-between if possible. Example: Day 1 is a Monday, Day 2 is a Tuesday, Day 3 is a Thursday, and Day 4 is a Friday. On the days you don’t do classes, I recommend doing your full body CARs routine (Intro Video 5) if you have the time available.
_______

If you did want to target other joints in addition to this program here’s how you can do it.

You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 5th day (or 6th day) option, depending on what joint is your biggest priority to add:

Month 1 choices:
Class 5: Ankles/Foot
Short Class 4: Knees
Short Class 6: Elbows
Short Class 5: Wrist
Short Class 23: Neck and Pelvis

Month 2-3 choices (You can use still use month 1 classes as well):
Class 26: Ankles
Class 28: Knees
Short Class 6: Elbows
Short Class 5: Wrist
Short Class 33: Neck: Rotation
Short Class 67: Neck: Flexion/Extension
Short Class 82: Neck: Lateral

You can find all my Ankle/Knee/Foot/Toe Classes here: https://kinstretchwithbeard.vhx.tv/class-focus-ankle-knee-foot-toes

You can find all my Wrist/Elbow/Hand classes here: https://kinstretchwithbeard.vhx.tv/class-focus-wrist-elbow

So you could just add a “Day 5” option to your program and fill in with one of these classes. Which joint you would pick on your 5th day would be completely dependent on you and your goals. You could even add a ‘Day 6’ as well if you had two additional joints you wanted to prioritize each week. So an example would be Day 5 is for the knees and Day 6 is for the ankles.

A reminder - when you’re new and just starting Kinstretch, it’s a good idea to keep your intensity levels low at first, especially during PAILs/RAILs. The goal should be to gradually build up your joints and tissues over time. Not to go 100% max effort in the beginning, as you may risk overloading areas of weakness and limitation too much too soon. This is especially important when you’re training in areas of past injury/pain/dysfunction. The quality of tissue in these areas could be weak, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low initially if you have to, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and NEVER work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge.   
_______

After you’ve completed your 3 month program - I would highly recommend doing my 3 month Ultimate Intermediate program. This will help you to continue  progressing and building on the foundation you built in the 3 month beginner program.

Here’s my Ultimate Intermediate Programs:

2 classes per week:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-10

3 classes per week: 
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-13

4 classes per week: 
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-12

5 classes per week:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-7

If you have any questions feel free to reach out to me. 

Hope you enjoy the program!

4 classes per week

This is my Ultimate Beginner Program. This is my top recommended program for beginners. We will do 5 classes a week for 3 months. We will target Hips, Shoulders, Scapula, and the Spine. These are bigger joints that give you a lot of bang for your buck so it’s a great place for beginners to start.

In this 3 month program I will teach you how to systematically progress through my basic beginner classes to slightly more advanced beginner classes month over month. The first 4 weeks of this program will feature some of my longer classes. In these classes there’s additional cues and more talking, which can be helpful for most beginners. Weeks 5-12 will feature slightly more up-tempo classes that are right to the point. I do think those longer classes can be helpful at first, but once you really get the hang of these concepts you can absolutely start taking those shorter classes, because I totally understand that people have time restrictions. If after the first 2-3 weeks you feel comfortable to start taking the shorter classes, you can absolutely jump to week 5 and continue from there if desired.

Week 1
Day 1: Class 1
Day 2: Class 2
Day 3: Class 6
Day 4: Class 3
Day 5: Class 4

Week 2
Day 1: Class 1
Day 2: Class 2
Day 3: Class 6
Day 4: Class 3
Day 5: Class 4

Week 3
Day 1: Class 1
Day 2: Class 2
Day 3: Class 6
Day 4: Class 3
Day 5: Class 4

Week 4
Day 1: Class 1
Day 2: Class 2
Day 3: Class 6
Day 4: Class 3
Day 5: Class 4

Week 5
Day 1: Short Class 1
Day 2: Short Class 2
Day 3: Short Class 78
Day 4: Class 12
Day 5: Short Class 20

Week 6
Day 1: Short Class 1
Day 2: Short Class 2
Day 3: Short Class 78
Day 4: Short Class 17
Day 5: Short Class 20

Week 7
Day 1: Short Class 1
Day 2: Short Class 36
Day 3: Short Class 113
Day 4: Class 29
Day 5: Short Class 40

Week 8
Day 1: Short Class 1
Day 2: Short Class 36
Day 3: Short Class 78
Day 4: Short Class 17
Day 5: Short Class 40

Week 9
Day 1: Short Class 1
Day 2: Short Class 20
Day 3: Short Class 113
Day 4: Class 12
Day 5: Short Class 40

Week 10
Day 1: Short Class 53
Day 2: Short Class 57
Day 3: Class 22
Day 4: Short Class 11
Day 5: Short Class 88

Week 11
Day 1: Short Class 1
Day 2: Short Class 36
Day 3: Short Class 113
Day 4: Class 29
Day 5: Short Class 40

Week 12
Day 1: Short Class 1
Day 2: Short Class 20
Day 3: Class 22
Day 4: Short Class 11
Day 5: Short Class 40

Since we work two hip classes and two shoulder/scap classes a week, it will be great to space out the same joint focus evenly throughout your week. Example would be Day 1 and Day 4 (Hip classes) to be placed on a Monday and Thursday. Then Day 2 and Day 5 (Shoulder/Scap classes) to be placed on a Tuesday and Friday. Day 3 (spine) can be on a Wednesday, Saturday, or Sunday in this scenario. On the days you don’t do classes I recommend doing your full body CARs routine (Intro Video 5) if you have the time available.
_______

If you did want to target other joints in addition to this program here’s how you can do it.

You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 6th day (or 7th day) option, depending on what joint is your biggest priority to add:

Month 1 choices: 
Class 5: Ankles/Foot 
Short Class 4: Knees 
Short Class 6: Elbows 
Short Class 5: Wrist 
Short Class 23: Neck and Pelvis

Month 2-3 choices (You can use still use month 1 classes as well): 
Class 26: Ankles 
Class 28: Knees Short 
Class 6: Elbows Short 
Class 5: Wrist Short 
Class 33: Neck: Rotation 
Short Class 67: Neck: Flexion/Extension 
Short Class 82: Neck: Lateral

You can find all my Ankle/Knee/Foot/Toe Classes here: https://kinstretchwithbeard.vhx.tv/class-focus-ankle-knee-foot-toes

You can find all my Wrist/Elbow/Hand classes here: https://kinstretchwithbeard.vhx.tv/class-focus-wrist-elbow

So you could just add a “Day 6” option to your program and fill in with one of these classes. Which joint you would pick on your 6th day would be completely dependent on you and your goals. You could even add a ‘Day 7’ as well if you had two additional joints you wanted to prioritize each week. So an example would be Day 6 is for the knees and Day 7 is for the ankles.

A reminder - when you’re new and just starting Kinstretch, it’s a good idea to keep your intensity levels low at first, especially during PAILs/RAILs. The goal should be to gradually build up your joints and tissues over time. Not to go 100% max effort in the beginning, as you may risk overloading areas of weakness and limitation too much too soon. This is especially important when you’re training in areas of past injury/pain/dysfunction. The quality of tissue in these areas could be weak, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low initially if you have to, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and NEVER work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge.   
_______

After you’ve completed your 3 month program - I would highly recommend doing my 3 month Ultimate Intermediate program. This will help you to continue progressing and building on the foundation you built in the 3 month beginner program.

Here’s my Ultimate Intermediate Programs:

2 classes per week:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-10

3 classes per week:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-13

4 classes per week:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-12

5 classes per week:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-7

If you have any questions feel free to reach out to me. 

I hope you enjoy the program!

5 classes per week

This program is for beginners who want to target the hips and spine (with a focus on their lumbar spine). This is a 3 month program that shows you how to progress from my basic beginner classes to slightly more advanced beginner classes. We will be doing 2 classes per week.

Week 1: 
Day 1: Class 1 
Day 2: Class 6

Week 2: 
Day 1: Class 3
Day 2: Short Class 46

Week 3: 
Day 1: Class 1
Day 2: Class 6

Week 4: 
Day 1: Class 3 
Day 2: Short Class 46

Week 5: 
Day 1: Short Class 1 
Day 2: Class 6

Week 6: 
Day 1: Class 12 
Day 2: Short Class 46

Week 7: 
Day 1: Short Class 1 
Day 2: Short Class 35

Week 8: 
Day 1: Class 12 
Day 2: Class 6

Week 9: 
Day 1: Short Class 1 
Day 2: Short Class 46

Week 10: 
Day 1: Class 12 
Day 2: Short Class 35

Week 11: 
Day 1: Short Class 1 
Day 2: Short Class 78

Week 12: 
Day 1: Class 12 
Day 2: Short Class 46

If possible, I recommend to space out the sessions with an even amount of days in-between. Example: Day 1 is a Monday and Day 2 is a Thursday. On the days you don’t do classes, I highly recommend doing your full body CARs routine (intro video 5).

Just a reminder - when training in areas of past injury/pain/dysfunction - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas could be weak, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low initially if you have to, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge.

I hope you enjoy this program!

This program is for beginners who want to target the hips and spine (with a focus on their lumbar spine). This is a 3 month program that shows you how to progress from my basic beginner classes to slightly more advanced beginner classes. We will be doing 3 classes per week.

Week 1:
Day 1: Class 6
Day 2: Class 1
Day 3: Short Class 46

Week 2:
Day 1: Class 6
Day 2: Class 3
Day 3: Short Class 46

Week 3:
Day 1: Class 6
Day 2: Class 1
Day 3: Short Class 46

Week 4:
Day 1: Class 6
Day 2: Class 3
Day 3: Short Class 46

Week 5:
Day 1: Short Class 78
Day 2: Short Class 1
Day 3: Short Class 35

Week 6:
Day 1: Short Class 78
Day 2: Class 29
Day 3: Short Class 113
 
Week 7:
Day 1: Short Class 78
Day 2: Short Class 1
Day 3: Short Class 46

Week 8:
Day 1: Short Class 78
Day 2: Class 29
Day 3: Short Class 35

Week 9:
Day 1: Short Class 78
Day 2: Short Class 1
Day 3: Short Class 113

Week 10:
Day 1: Short Class 78
Day 2: Class 12
Day 3: Short Class 46

Week 11:
Day 1: Short Class 78
Day 2: Short Class 1
Day 3: Short Class 35

Week 12:
Day 1: Short Class 78
Day 2: Class 12
Day 3: Short Class 113

I recommend spacing out the sessions throughout your week. Example: Day 1 is a Monday, Day 2 is a Wednesday, Day 3 is a Friday.

If possible, I would recommend doing your full body CARs routine (intro video 5) on the days where you don't do classes.

Just a reminder - when training in areas of past injury/pain/dysfunction - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas could be weak, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low initially if you have to, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge.

I hope you enjoy the program!

This program is for beginners who want to target the hips and spine (with a focus on their lumbar spine). This is a 3 month program that shows you how to progress from my basic beginner classes to slightly more advanced beginner classes. We will be doing 4 classes per week.

Week 1: 
Day 1: Class 1 
Day 2: Class 6 
Day 3: Class 3
Day 4: Short Class 46

Week 2: 
Day 1: Class 1
Day 2: Class 6
Day 3: Class 3
Day 4: Short Class 46

Week 3: 
Day 1: Class 1 
Day 2: Class 6 
Day 3: Class 3
Day 4: Short Class 46

Week 4: 
Day 1: Short Class 1
Day 2: Short Class 78
Day 3: Class 12
Day 4: Short Class 46

Week 5: 
Day 1: Short Class 1 
Day 2: Short Class 78
Day 3: Class 29
Day 4: Short Class 35

Week 6: 
Day 1: Short Class 1
Day 2: Short Class 78
Day 3: Class 12
Day 4: Short Class 113

Week 7: 
Day 1: Short Class 1 
Day 2: Short Class 78
Day 3: Class 29
Day 4: Short Class 46

Week 8: 
Day 1: Short Class 32 
Day 2: Short Class 78
Day 3: Short Class 37
Day 4: Short Class 35

Week 9: 
Day 1: Short Class 1
Day 2: Class 22
Day 3: Class 12
Day 4: Short Class 113

Week 10: 
Day 1: Short Class 32 
Day 2: Class 22
Day 3: Short Class 37
Day 4: Short Class 46

Week 11: 
Day 1: Short Class 1
Day 2: Short Class 78
Day 3: Short Class 59
Day 4: Short Class 35

Week 12:
Day 1: Short Class 32 
Day 2: Short Class 78
Day 3: Short Class 37
Day 4: Short Class 113

I recommend spacing out the sessions throughout your week. Example: Day 1 is a Monday, Day 2 is a Tuesday, Day 3 is a Thursday. Day 4 is a Friday. Since we’re targeting the same joint (hips / spine) twice, we just want to make sure we allow for a few days of recovery before targeting the same joint again.

Just a reminder - when training in areas of past injury/pain/dysfunction - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas could be weak, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low initially if you have to, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge.

I hope you enjoy the program!

This program is for beginners who want to focus on upper body joints. We will be targeting the shoulders, scapula, general spine, and neck. This program features 2 classes per week for 3 months.

Week 1: 
Day 1: Class 6 
Day 2: Class 2 

Week 2:
Day 1: Short Class 23
Day 2: Class 4 

Week 3: 
Day 1: Class 6  
Day 2: Class 2

Week 4:
Day 1: Class 6 
Day 2: Class 4 

Week 5:
Day 1: Short Class 23
Day 2: Class 2 

Week 6:
Day 1: Class 6 
Day 2: Class 4
 
Week 7:
Day 1: Short Class 78 
Day 2: Short Class 2 

Week 8:
Day 1: Short Class 82
Day 2: Short Class 36 

Week 9:
Day 1: Short Class 78 
Day 2: Short Class 40

Week 10:
Day 1: Short Class 26 
Day 2: Short Class 20 

Week 11:
Day 1: Short Class 67
Day 2: Short Class 36 

Week 12:
Day 1: Short Class 78 
Day 2: Short Class 40

___________________

If possible, I recommend to space out the sessions with an even amount of days in-between. Example: Day 1 is a Monday and Day 2 is a Thursday. If that’s not possible with your schedule, it’s totally okay, you can program it however works best for you.

Just a reminder - when you’re training in areas of weakness, limitation, or past injury: it’s really important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. When I cue things like ‘greatest and safest effort’ - this is relative to the individual and their capacity in a certain area. So if you know you’re training in area where the tissue quality might not be very strong, you want to keep your ‘max effort’ low at first. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

You can repeat this 3 month program as many times as you like, or you can try my intermediate Shoulder/Scapula/Neck/Spine next as a nice progression to this one!

Here are my intermediate Shoulder/Scapula/Neck/Spine programs:

2x a week:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-25

3x a week:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-29

4x a week:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-23

5x a week:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-13

I hope you enjoy the program!

This program is for beginners who want to focus on upper body joints. We will be targeting the shoulders, scapula, general spine, and neck. This program features 3 classes per week for 3 months. 

Week 1:
Day 1: Class 6
Day 2: Class 2
Day 3: Short Class 23

Week 2:
Day 1: Class 4
Day 2: Class 6
Day 3: Class 2

Week 3:
Day 1: Class 6
Day 2: Class 4
Day 3: Short Class 23

Week 4:
Day 1: Class 2
Day 2: Class 6
Day 3: Class 4

Week 5:
Day 1: Short Class 78
Day 2: Short Class 2
Day 3: Short Class 82

Week 6:
Day 1: Short Class 36
Day 2: Short Class 78
Day 3: Short Class 40

Week 7:
Day 1: Short Class 78
Day 2: Short Class 20
Day 3: Short Class 67

Week 8:
Day 1: Short Class 36
Day 2: Short Class 26
Day 3: Short Class 40

Week 9:
Day 1: Short Class 78
Day 2: Short Class 2
Day 3: Short Class 82

Week 10:
Day 1: Short Class 36
Day 2: Short Class 78
Day 3: Short Class 40

Week 11:
Day 1: Short Class 26
Day 2: Short Class 20
Day 3: Short Class 82

Week 12:
Day 1: Short Class 88
Day 2: Class 22
Day 3: Short Class 40

I recommend to space out the sessions with an even amount of days in-between if possible. Example: Day 1 is a Monday, Day 2 is a Wednesday, Day 3 is a Friday.

Just a reminder - when training in areas of weakness, limitation, or past injury  - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

You can repeat this 3 month program as many times as you like, or you can try my intermediate Shoulder/Scapula/Neck/Spine next as a nice progression to this one!

Here are my intermediate Shoulder/Scapula/Neck/Spine programs:

2x a week:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-25

3x a week:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-29

4x a week:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-23

5x a week:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-13

I hope you enjoy the program!

This program is for beginners who want to focus on upper body joints. We will be targeting the shoulders, scapula, general spine, and neck. This program features 4 classes per week for 3 months. 

Week 1:
Day 1: Class 2
Day 2: Class 6
Day 3: Class 4
Day 4: Short Class 23

Week 2:
Day 1: Class 2
Day 2: Class 6
Day 3: Class 4
Day 4: Short Class 23

Week 3:
Day 1: Class 2
Day 2: Class 6
Day 3: Class 4
Day 4: Short Class 23

Week 4:
Day 1: Short Class 2
Day 2: Short Class 78
Day 3: Short Class 18
Day 4: Short Class 82

Week 5:
Day 1: Short Class 20
Day 2: Short Class 78
Day 3: Short Class 15
Day 4: Short Class 67

Week 6:
Day 1: Short Class 41
Day 2: Short Class 78
Day 3: Short Class 40
Day 4: Short Class 82

Week 7:
Day 1: Short Class 36
Day 2: Short Class 26
Day 3: Short Class 40
Day 4: Short Class 67

Week 8:
Day 1: Short Class 20
Day 2: Short Class 78
Day 3: Short Class 15
Day 4: Short Class 82

Week 9:
Day 1: Short Class 41
Day 2: Short Class 78
Day 3: Short Class 40
Day 4: Short Class 67

Week 10:
Day 1: Short Class 36
Day 2: Short Class 26
Day 3: Short Class 40
Day 4: Short Class 82

Week 11:
Day 1: Short Class 20
Day 2: Class 22
Day 3: Short Class 15
Day 4: Short Class 67

Week 12:
Day 1: Short Class 36
Day 2: Class 22
Day 3: Short Class 40
Day 4: Short Class 82

I recommend to space out the sessions with an even amount of days in-between if possible. For example: Day 1: Monday, Day 2: Tuesday, Day 3: Thursday, Day 4: Friday/Saturday

Just a reminder - when training in areas of weakness, limitation, or past injury - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

You can repeat this 3 month program as many times as you like, or you can try my intermediate Shoulder/Scapula/Neck/Spine next as a nice progression to this one!

Here are my intermediate Shoulder/Scapula/Neck/Spine programs:

2x a week:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-25

3x a week:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-29

4x a week:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-23

5x a week:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-13

I hope you enjoy the program!

This program is for beginners who want to focus on upper body joints. We will be targeting the shoulders, scapula, general spine, and neck. This program features 5 classes per week for 3 months.

Week 1: 
Day 1: Class 2 
Day 2: Class 6 
Day 3: Class 4 
Day 4: Short Class 23
Day 5: Short Class 81

Week 2: 
Day 1: Class 2 
Day 2: Class 6 
Day 3: Class 4 
Day 4: Short Class 23
Day 5: Short Class 81

Week 3: 
Day 1: Class 2 
Day 2: Class 6 
Day 3: Class 4 
Day 4: Short Class 23
Day 5: Short Class 81

Week 4: 
Day 1: Short Class 2 
Day 2: Short Class 78 
Day 3: Short Class 18 
Day 4: Short Class 82
Day 5: Short Class 81

Week 5: 
Day 1: Short Class 20 
Day 2: Short Class 78 
Day 3: Short Class 18 
Day 4: Short Class 67
Day 5: Short Class 35

Week 6: 
Day 1: Short Class 41 
Day 2: Short Class 78 
Day 3: Short Class 40 
Day 4: Short Class 82
Day 5: Short Class 79

Week 7: 
Day 1: Short Class 36 
Day 2: Short Class 78 
Day 3: Short Class 40 
Day 4: Short Class 67
Day 5: Short Class 26

Week 8: 
Day 1: Short Class 20 
Day 2: Short Class 78
Day 3: Short Class 40 
Day 4: Short Class 82
Day 5: Short Class 113

Week 9: 
Day 1: Short Class 41 
Day 2: Short Class 78 
Day 3: Short Class 40 
Day 4: Short Class 67
Day 5: Short Class 79

Week 10: 
Day 1: Short Class 36 
Day 2: Class 22 
Day 3: Short Class 40 
Day 4: Short Class 82
Day 5: Short Class 26

Week 11: 
Day 1: Short Class 20 
Day 2: Class 22 
Day 3: Short Class 40 
Day 4: Short Class 67
Day 5: Short Class 35

Week 12: 
Day 1: Short Class 36 
Day 2: Class 22 
Day 3: Short Class 40 
Day 4: Short Class 82
Day 5: Short Class 79

___________________

For those who want a little example of how to schedule this in your week, here’s an example:

Day 1: Monday
Day 2: Tuesday
Day 3: Wednesday
Day 4: Thursday
Day 5: Saturday

On the days you don’t do classes, I recommend doing your full body CARs routine (Intro Video 5) if you have the time available!

Just a reminder - when you’re training in areas of weakness, limitation, or past injury: it’s really important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. When I cue things like ‘greatest and safest effort’ - this is relative to the individual and their capacity in a certain area. So if you know you’re training in area where the tissue quality might not be very strong, you want to keep your ‘max effort’ low at first. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

You can repeat this 3 month program as many times as you like, or you can try my intermediate Shoulder/Scapula/Neck/Spine next as a nice progression to this one!

Here are my intermediate Shoulder/Scapula/Neck/Spine programs:

2x a week:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-25

3x a week:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-29

4x a week:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-23

5x a week:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-13

I hope you enjoy the program!

This program is for beginners who want to train just their lower body. We will be targeting the hips, knees, and ankles/foot. This program features 3 classes per week for 3 months.
 
Week 1:
Day 1: Class 1
Day 2: Class 5
Day 3: Short Class 4

Week 2:
Day 1: Class 3
Day 2: Class 5
Day 3: Short Class 4

Week 3:
Day 1: Class 1
Day 2: Class 5
Day 3: Short Class 4

Week 4:
Day 1: Class 3
Day 2: Class 5
Day 3: Short Class 4

Week 5:
Day 1: Short Class 1
Day 2: Class 26
Day 3: Class 28

Week 6:
Day 1: Class 12
Day 2: Short Class 10
Day 3: Class 28

Week 7:
Day 1: Short Class 1
Day 2: Class 26
Day 3: Class 16

Week 8:
Day 1: Short Class 17
Day 2: Short Class 39
Day 3: Class 28

Week 9:
Day 1: Short Class 1
Day 2: Short Class 28
Day 3: Class 16

Week 10:
Day 1: Class 29
Day 2: Class 26
Day 3: Short Class 62

Week 11:
Day 1: Short Class 1
Day 2: Short Class 10
Day 3: Class 20

Week 12:
Day 1: Short Class 17
Day 2: Short Class 39
Day 3: Class 16

I recommend you space out the sessions with an even amount of days in-between if possible (but not mandatory). Example: Day 1 is a Monday, Day 2 is a Wednesday, Day 3 is a Friday. 

Just a reminder - when training in areas of past injury/pain/dysfunction - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas could be weak, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low initially if you have to, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge.

I hope you enjoy the program!

Beginner Programs: Classes from 45-75min

This is a 3 month program that features some shorter class options. We will do 2 classes a week for 3 months. We will target Hips, Shoulders/Scap and Spine. These are bigger joints that give you a lot of bang for your buck so it’s a great place for beginners to start.

This is a similar designed program to my ‘Ultimate’ programs, but the big difference is the length of classes. In this program, we target the same joint focuses as the Ultimate program, but all the classes here range from 20-47min from start to finish. Whereas in my original Ultimate programs, month one classes are around 55-75min and classes for months 2-3 range from 30-60min. So, this Ultimate SHORT program is for those who’s till want high quality work but with shorter class options.

WEEK 1: 
Day 1 - Short Class 1 
Day 2 - Short Class 2 

WEEK 2: 
Day 1 - Short Class 78
Day 2 - Short Class 1 

WEEK 3:
Day 1 - Short Class 20 
Day 2 - Short Class 78

WEEK 4: 
Day 1 - Short Class 59
Day 2 - Short Class 2 

WEEK 4: 
Day 1 - Short Class 23
Day 2 - Short Class 1 

WEEK 5:
Day 1 - Short Class 54 
Day 2 - Short Class 78

WEEK 6: 
Day 1 - Short Class 1 
Day 2 - Short Class 2 

WEEK 7:
Day 1 - Short Class 7
Day 2 - Short Class 96 

WEEK 8:
Day 2 - Short Class 20 
Day 3 - Short Class 78

WEEK 9: 
Day 1 - Short Class 1 
Day 2 - Short Class 36 

WEEK 10:
Day 1 - Short Class 35
Day 2 - Short Class 37 

WEEK 11:
Day 2 - Short Class 40 
Day 3 - Short Class 78

WEEK 12: 
Day 1 - Short Class 1 
Day 2 - Short Class 36

I recommend you space out the sessions with an even amount of days in-between if possible (not absolutely necessary though). Example: Day 1 is a Monday and Day 2 is a Thursday. On the days you don’t do classes, I recommend doing your full body CARs routine (Intro Video 5) if you have the time available. 
_______

If you did want to target other joints in addition to this program here’s how you can do it.

You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 3rd day (or 4th day) option, depending on what joint is your biggest priority to add:

Class 16: Knee Flexion & Extension 
Class 20: Knee IR & ER 
Short Class 5: Wrist 
Short Class 6: Elbows 
Short Class 9: Ankle Inversion & Eversion 
Short Class 10: Ankle and Big Toe Dorsiflexion 
Short Class 28: Ankle Plantarflexion & Dorsiflexion 
Short Class 56: Elbow Pronation 
Short Class 58: Knee IR 
Short Class 63: Wrist Extension 
Short Class 67: Neck: Flexion/Extension 
Short Class 70: Knee Flexion 
Short Class 80: Elbow Supination 
Short Class 82: Neck: Lateral Flexion 
Short Class 85: TMJ (Jaw) 
Short Class 86: Finger CARs 
Short Class 92: Knee ER

You can find all my Ankle/Knee/Foot/Toe Classes here: https://kinstretchwithbeard.vhx.tv/class-focus-ankle-knee-foot-toes

You can find all my Wrist/Elbow/Hand classes here: https://kinstretchwithbeard.vhx.tv/class-focus-wrist-elbow

So you could just add a “Day 3” option to your program and fill in with one of these classes. Which joint you would pick on your 3rd day would be completely dependent on you and your goals. You could even add a ‘Day 4’ as well if you had two additional joints you wanted to prioritize each week. So an example would be Day 3 is for the knees and Day 4 is for the ankles.

If you ended up doing 3x a week classes it would be ideal to do space them out. Something like a Monday/Wednesday/Friday. If you did 4x a week classes - Monday/Tuesday/Thursday/Friday.

A reminder - when you’re new and just starting Kinstretch, it’s a good idea to keep your intensity levels low at first, especially during PAILs/RAILs. The goal should be to gradually build up your joints and tissues over time. Not to go 100% max effort in the beginning, as you may risk overloading areas of weakness and limitation too much too soon. This is especially important when you’re training in areas of past injury/pain/dysfunction. The quality of tissue in these areas could be weak, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low initially if you have to, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and NEVER work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge.  
_______

After you’ve completed your 12 week program - you can restart from the beginning or try out my 3 month Ultimate SHORT Intermediate program. 

Here’s my Ultimate SHORT Intermediate Programs:

2 classes per week:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-19

3 classes per week:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-21

4 classes per week:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-17

5 classes per week:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-10

Hope you enjoy the program!

This is a 3 month program that features some shorter class options. We will do 3 classes a week for 3 months. We will target Hips, Shoulders/Scap and Spine. These are bigger joints that give you a lot of bang for your buck so it’s a great place for beginners to start.

This is a similar designed program to my ‘Ultimate’ programs, but the big difference is the length of classes. In this program, we target the same joint focuses as the Ultimate program, but all the classes here range from 20-47min from start to finish. Whereas in my original Ultimate programs, month one classes are around 55-75min and classes for months 2-3 range from 30-60min. So, this Ultimate SHORT program is for those who’s till want high quality work but with shorter class options.

WEEK 1: 
Day 1 - Short Class 1 
Day 2 - Short Class 2 
Day 3 - Short Class 78

WEEK 2: 
Day 1 - Short Class 1 
Day 2 - Short Class 2 
Day 3 - Short Class 78

WEEK 3: 
Day 1 - Short Class 59
Day 2 - Short Class 20 
Day 3 - Short Class 23

WEEK 4: 
Day 1 - Short Class 1
Day 2 - Short Class 7
Day 3 - Short Class 54

WEEK 5:
Day 1 - Short Class 1
Day 2 - Short Class 2
Day 3 - Short Class 7

WEEK 6:
Day 1 - Short Class 96
Day 2 - Short Class 20
Day 3 - Short Class 78

WEEK 7:
Day 1 - Short Class 1
Day 2 - Short Class 36
Day 3 - Short Class 35

WEEK 8:
Day 1 - Short Class 37
Day 2 - Short Class 40
Day 3 - Short Class 78

WEEK 9:
Day 1 - Short Class 1
Day 2 - Short Class 36
Day 3 - Short Class 7

WEEK 10:
Day 1 - Short Class 32
Day 2 - Short Class 40
Day 3 - Short Class 78

WEEK 11:
Day 1 - Short Class 11
Day 2 - Short Class 36
Day 3 - Short Class 35

WEEK 12:
Day 1 - Short Class 1
Day 2 - Short Class 40
Day 3 - Short Class 78

I recommend you space out the sessions with an even amount of days in-between if possible (not absolutely necessary though). Example: Day 1 is a Monday, Day 2 is a Wednesday, and Day 3 is a Friday. On the days you don’t do classes, I highly recommend doing your full body CARs routine (Intro Video 5). 
_______

If you did want to target other joints in addition to this program here’s how you can do it.

You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 4th day (or 5th day) option, depending on what joint is your biggest priority to add.

Here’s some options of other joint focused classes:

Class 16: Knee Flexion & Extension
Class 20: Knee IR & ER
Short Class 5: Wrist 
Short Class 6: Elbows 
Short Class 9: Ankle Inversion & Eversion
Short Class 10: Ankle and Big Toe Dorsiflexion
Short Class 28: Ankle Plantarflexion & Dorsiflexion 
Short Class 56: Elbow Pronation 
Short Class 58: Knee IR
Short Class 63: Wrist Extension
Short Class 67: Neck: Flexion/Extension 
Short Class 70: Knee Flexion
Short Class 80: Elbow Supination
Short Class 82: Neck: Lateral Flexion
Short Class 85: TMJ (Jaw)
Short Class 86: Finger CARs
Short Class 92: Knee ER

You can find all my Ankle/Knee/Foot/Toe Classes here: https://kinstretchwithbeard.vhx.tv/class-focus-ankle-knee-foot-toes

You can find all my Wrist/Elbow/Hand classes here: https://kinstretchwithbeard.vhx.tv/class-focus-wrist-elbow

So you could just add a “Day 4” option to your program and fill in with one of these classes. Which joint you would pick on your 4th day would be completely dependent on you and your goals. You could even add a ‘Day 5’ as well if you had two additional joints you wanted to prioritize each week. So an example would be Day 4 is for the knees and Day 5 is for the ankles.

If you ended up doing 4x a week classes it would be ideal to do space them out. Maybe something like this: Monday/Tuesday/Thursday/Friday. If you did 5x a week you can either do Monday-Friday with 2 days off, or Monday, Tuesday, Wednesday, Friday, Saturday.

A reminder - make sure to listen to your body and go at your own pace. At no point should you work in any range of motion that creates pain. Also be mindful of keeping your intensity levels low at first, especially during PAILs/RAILs and in areas of past injury/pain/dysfunction. The goal should be to gradually build up your joints and tissue, not to go 100% max effort in the beginning. Remember, in areas of past injury/pain/dysfunction - the tissue quality could be weak, so the amount of force/stress/load it can absorb will be low at first. Intelligent training is gradually building up and adhering to *progressive* overload. Start off slow and gradually build up over time my friends. 
_______

After you’ve completed your 12 week program - you can restart from the beginning or try out my 3 month Ultimate SHORT Intermediate program. 

Here’s my Ultimate SHORT Intermediate Programs:

2 classes per week:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-19

3 classes per week:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-21

4 classes per week:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-17

5 classes per week:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-10

Hope you enjoy the program!

This is a 3 month program that features some shorter class options. We will do 4 classes a week for 3 months. We will target Hips, Shoulders/Scap and Spine. These are bigger joints that give you a lot of bang for your buck so it’s a great place for beginners to start.

This is a similar designed program to my ‘Ultimate’ programs, but the big difference is the length of classes. In this program, we target the same joint focuses as the Ultimate program, but all the classes here range from 20-47min from start to finish. Whereas in my original Ultimate programs, month one classes are around 55-75min and classes for months 2-3 range from 30-60min. So, this Ultimate SHORT program is for those who’s till want high quality work but with shorter class options.

WEEK 1: 
Day 1 - Short Class 1 
Day 2 - Short Class 2 
Day 3 - Short Class 78 
Day 4 - Short Class 3

WEEK 2: 
Day 1 - Short Class 1 
Day 2 - Short Class 2
Day 3 - Short Class 78 
Day 4 - Short Class 3

WEEK 3: 
Day 1 - Short Class 77
Day 2 - Short Class 7
Day 3 - Short Class 20 
Day 4 - Short Class 59

WEEK 4: 
Day 1 - Short Class 54 
Day 2 - Short Class 1
Day 3 - Short Class 78
Day 4 - Short Class 2

WEEK 5:
Day 1 - Short Class 1
Day 2 - Short Class 2
Day 3 - Short Class 7
Day 4 - Short Class 13

WEEK 6:
Day 1 - Short Class 96
Day 2 - Short Class 20
Day 3 - Short Class 78
Day 4 - Short Class 32

WEEK 7:
Day 1 - Short Class 1
Day 2 - Short Class 36
Day 3 - Short Class 35
Day 4 - Short Class 3

WEEK 8:
Day 1 - Short Class 37
Day 2 - Short Class 40
Day 3 - Short Class 78
Day 4 - Short Class 32

WEEK 9:
Day 1 - Short Class 1
Day 2 - Short Class 36
Day 3 - Short Class 7
Day 4 - Short Class 3

WEEK 10:
Day 1 - Short Class 40
Day 2 - Short Class 11
Day 3 - Short Class 78
Day 4 - Short Class 36

WEEK 11:
Day 1 - Short Class 1
Day 2 - Short Class 40
Day 3 - Short Class 35
Day 4 - Short Class 13

WEEK 12:
Day 1 - Short Class 1
Day 2 - Short Class 36
Day 3 - Short Class 78
Day 4 - Short Class 17

I recommend you space out the sessions with an even amount of days in-between if possible. Example: Day 1 is a Monday, Day 2 is a Tuesday, Day 3 is a Thursday, and Day 4 is a Friday. On the days you don’t do classes, I highly recommend doing your full body CARs routine (Intro Video 5). 
_______

If you did want to target other joints in addition to this program here’s how you can do it.

You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 4th day (or 5th day) option, depending on what joint is your biggest priority to add.

Here’s some options of other joint focused classes:

Class 16: Knee Flexion & Extension
Class 20: Knee IR & ER
Short Class 5: Wrist 
Short Class 6: Elbows 
Short Class 9: Ankle Inversion & Eversion
Short Class 10: Ankle and Big Toe Dorsiflexion
Short Class 28: Ankle Plantarflexion & Dorsiflexion 
Short Class 56: Elbow Pronation 
Short Class 58: Knee IR
Short Class 63: Wrist Extension
Short Class 67: Neck: Flexion/Extension 
Short Class 70: Knee Flexion
Short Class 80: Elbow Supination
Short Class 82: Neck: Lateral Flexion
Short Class 85: TMJ (Jaw)
Short Class 86: Finger CARs
Short Class 92: Knee ER

You can find all my Ankle/Knee/Foot/Toe Classes here: https://kinstretchwithbeard.vhx.tv/class-focus-ankle-knee-foot-toes

You can find all my Wrist/Elbow/Hand classes here: https://kinstretchwithbeard.vhx.tv/class-focus-wrist-elbow

So you could just add a “Day 5” option to your program and fill in with one of these classes. Which joint you would pick on your 5th day would be completely dependent on you and your goals. You could even add a ‘Day 6’ as well if you had two additional joints you wanted to prioritize each week. So an example would be Day 5 is for the knees and Day 6 is for the ankles.

A reminder - make sure to listen to your body and go at your own pace. At no point should you work in any range of motion that creates pain. Also be mindful of keeping your intensity levels low at first, especially during PAILs/RAILs and in areas of past injury/pain/dysfunction. The goal should be to gradually build up your joints and tissue, not to go 100% max effort in the beginning. Remember, in areas of past injury/pain/dysfunction - the tissue quality could be weak, so the amount of force/stress/load it can absorb will be low at first. Intelligent training is gradually building up and adhering to *progressive* overload. Start off slow and gradually build up over time my friends. 
_______

After you’ve completed your 12 week program - you can restart from the beginning or try out my 3 month Ultimate SHORT Intermediate program. 

Here’s my Ultimate SHORT Intermediate Programs:

2 classes per week:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-19

3 classes per week:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-21

4 classes per week:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-17

5 classes per week:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-10

Hope you enjoy the program!

This is a 3 month program that features some shorter class options. We will do 5 classes a week for 3 months. We will target Hips, Shoulders/Scap and Spine. These are bigger joints that give you a lot of bang for your buck so it’s a great place for beginners to start.

This is a similar designed program to my ‘Ultimate’ programs, but the big difference is the length of classes. In this program, we target the same joint focuses as the Ultimate program, but all the classes here range from 20-47min from start to finish. Whereas in my original Ultimate programs, month one classes are around 55-75min and classes for months 2-3 range from 30-60min. So, this Ultimate SHORT program is for those who’s till want high quality work but with shorter class options.

WEEK 1: 
Day 1 - Short Class 1 
Day 2 - Short Class 78 
Day 3 - Short Class 2 
Day 4 - Short Class 59
Day 5 - Short Class 20

WEEK 2: 
Day 1 - Short Class 1 
Day 2 - Short Class 78 
Day 3 - Short Class 2 
Day 4 - Short Class 59 
Day 5 - Short Class 20

WEEK 3: 
Day 1 - Short Class 1 
Day 2 - Short Class 2
Day 3 - Short Class 7
Day 4 - Short Class 77
Day 5 - Short Class 54

WEEK 4: 
Day 1 - Short Class 1 
Day 2 - Short Class 78
Day 3 - Short Class 20 
Day 4 - Short Class 59
Day 5 - Short Class 54

WEEK 5: 
Day 1 - Short Class 1 
Day 2 - Short Class 7 
Day 3 - Short Class 2 
Day 4 - Short Class 59
Day 5 - Short Class 18

WEEK 6: 
Day 1 - Short Class 96 
Day 2 - Short Class 36
Day 3 - Short Class 78 
Day 4 - Short Class 32
Day 5 - Short Class 40

WEEK 7: 
Day 1 - Short Class 1 
Day 2 - Short Class 36 
Day 3 - Short Class 35 
Day 4 - Short Class 11
Day 5 - Short Class 40

WEEK 8: 
Day 1 - Short Class 37 
Day 2 - Short Class 2 
Day 3 - Short Class 78 
Day 4 - Short Class 32
Day 5 - Short Class 18

WEEK 9: 
Day 1 - Short Class 1 
Day 2 - Short Class 36 
Day 3 - Short Class 7 
Day 4 - Short Class 77
Day 5 - Short Class 40

WEEK 10: 
Day 1 - Short Class 96 
Day 2 - Short Class 88 
Day 3 - Short Class 78 
Day 4 - Short Class 32
Day 5 - Short Class 57

WEEK 11: 
Day 1 - Short Class 53
Day 2 - Short Class 36 
Day 3 - Short Class 35 
Day 4 - Short Class 22
Day 5 - Short Class 40

WEEK 12: 
Day 1 - Short Class 1
Day 2 - Short Class 88 
Day 3 - Short Class 78 
Day 4 - Short Class 77
Day 5 - Short Class 41

Since we work two hip classes and two shoulder/scap classes a week, it will be great to space out the same joint focus evenly throughout your week. Example would be Day 1 and Day 4 (Hip classes) to be placed on a Monday and Thursday. Then Day 2 and Day 5 (Shoulder/Scap classes) to be placed on a Tuesday and Friday. Day 3 (spine) can be on a Wednesday, Saturday, or Sunday in this scenario. On the days you don’t do classes I recommend doing your full body CARs routine (Intro Video 5) if you have the time available. 
_______

If you did want to target other joints in addition to this program here’s how you can do it.

You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 6th day (or 7th day) option, depending on what joint is your biggest priority to add:
Class 16: Knee Flexion & Extension 
Class 20: Knee IR & ER 
Short Class 5: Wrist 
Short Class 6: Elbows 
Short Class 9: Ankle Inversion & Eversion 
Short Class 10: Ankle and Big Toe Dorsiflexion 
Short Class 28: Ankle Plantarflexion & Dorsiflexion 
Short Class 56: Elbow Pronation 
Short Class 58: Knee IR 
Short Class 63: Wrist Extension 
Short Class 67: Neck: Flexion/Extension 
Short Class 70: Knee Flexion 
Short Class 80: Elbow Supination 
Short Class 82: Neck: Lateral Flexion 
Short Class 85: TMJ (Jaw) 
Short Class 86: Finger CARs 
Short Class 92: Knee ER

You can find all my Ankle/Knee/Foot/Toe Classes here: https://kinstretchwithbeard.vhx.tv/class-focus-ankle-knee-foot-toes

You can find all my Wrist/Elbow/Hand classes here: https://kinstretchwithbeard.vhx.tv/class-focus-wrist-elbow

So you could just add a “Day 6” option to your program and fill in with one of these classes. Which joint you would pick on your 6th day would be completely dependent on you and your goals. You could even add a ‘Day 7’ as well if you had two additional joints you wanted to prioritize each week. So an example would be Day 6 is for the knees and Day 7 is for the ankles.

A reminder - when you’re new and just starting Kinstretch, it’s a good idea to keep your intensity levels low at first, especially during PAILs/RAILs. The goal should be to gradually build up your joints and tissues over time. Not to go 100% max effort in the beginning, as you may risk overloading areas of weakness and limitation too much too soon. This is especially important when you’re training in areas of past injury/pain/dysfunction. The quality of tissue in these areas could be weak, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low initially if you have to, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and NEVER work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge.   
_______

After you’ve completed your 12 week program - you can restart from the beginning or try out my 3 month Ultimate SHORT Intermediate program. 

Here’s my Ultimate SHORT Intermediate Programs:

2 classes per week:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-19

3 classes per week:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-21

4 classes per week:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-17

5 classes per week:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-10

Hope you enjoy the program!

This is a 3 month Lower Back and Hips program that features some shorter class options. We will do 3 classes per week and target the hips, low back, and the general spine.

This is a similar designed program to my ‘Lower Back + Hips’ program, but the big difference is the length of classes. In this ‘SHORT’ program, all the classes here range from 20-48min from start to finish. Whereas in my original Lower Back + Hips program, month one classes are around 50-75min and classes for months 2-3 range from 30-60min. So this SHORT program is for those who’s till want high quality work but with shorter class options.

Week 1:
Day 1: Short Class 78
Day 2: Short Class 1
Day 3: Short Class 46

Week 2:
Day 1: Short Class 78
Day 2: Short Class 1
Day 3: Short Class 46

Week 3:
Day 1: Short Class 78
Day 2: Short Class 1
Day 3: Short Class 46

Week 4:
Day 1: Short Class 7
Day 2: Short Class 59 
Day 3: Short Class 35

Week 5:
Day 1: Short Class 78
Day 2: Short Class 1
Day 3: Short Class 46

Week 6:
Day 1: Short Class 7
Day 2: Short Class 37
Day 3: Short Class 35

Week 7:
Day 1: Short Class 78
Day 2: Short Class 32
Day 3: Short Class 46

Week 8:
Day 1: Short Class 59
Day 2: Short Class 1
Day 3: Short Class 113

Week 9:
Day 1: Short Class 78
Day 2: Short Class 37
Day 3: Short Class 35

Week 10:
Day 1: Short Class 7
Day 2: Short Class 32
Day 3: Short Class 113

Week 11:
Day 1: Short Class 59
Day 2: Short Class 1
Day 3: Short Class 35

Week 12:
Day 1: Short Class 78
Day 2: Short Class 77
Day 3: Short Class 113

I recommend spacing out the sessions throughout your week. Example: Day 1 is a Monday, Day 2 is a Wednesday, Day 3 is a Friday.

If you have the time available, I would recommend doing your full body CARs routine (intro video 5) on the days where you don't do classes.

Just a reminder - when training in areas of past injury/pain/dysfunction - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas could be weak, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!

This is a 3 month Lower Back and Hips program that features some shorter class options. We will do 4 classes per week and target the hips, low back, and the general spine.

This is a similar designed program to my ‘Lower Back + Hips’ program, but the big difference is the length of classes. In this ‘SHORT’ program, all the classes here range from 20-48min from start to finish. Whereas in my original Lower Back + Hips program, month one classes are around 50-75min and classes for months 2-3 range from 30-60min. So this SHORT program is for those who’s till want high quality work but with shorter class options.

Week 1:
Day 1: Short Class 1
Day 2: Short Class 78
Day 3: Short Class 37
Day 4: Short Class 46

Week 2:
Day 1: Short Class 1
Day 2: Short Class 78
Day 3: Short Class 59
Day 4: Short Class 46

Week 3:
Day 1: Short Class 1
Day 2: Short Class 78
Day 3: Short Class 37
Day 4: Short Class 46

Week 4:
Day 1: Short Class 1
Day 2: Short Class 7
Day 3: Short Class 59
Day 4: Short Class 35

Week 5:
Day 1: Short Class 37
Day 2: Short Class 78
Day 3: Short Class 32
Day 4: Short Class 46

Week 6:
Day 1: Short Class 1
Day 2: Short Class 7
Day 3: Short Class 59
Day 4: Short Class 35

Week 7:
Day 1: Short Class 37
Day 2: Short Class 78
Day 3: Short Class 32
Day 4: Short Class 46

Week 8:
Day 1: Short Class 1
Day 2: Short Class 7
Day 3: Short Class 59
Day 4: Short Class 113

Week 9:
Day 1: Short Class 37
Day 2: Short Class 78
Day 3: Short Class 32
Day 4: Short Class 35

Week 10:
Day 1: Short Class 1
Day 2: Short Class 7
Day 3: Short Class 59
Day 4: Short Class 113

Week 11:
Day 1: Short Class 37
Day 2: Short Class 78
Day 3: Short Class 32
Day 4: Short Class 35

Week 12:
Day 1: Short Class 1
Day 2: Short Class 7
Day 3: Short Class 77
Day 4: Short Class 113

I recommend spacing out the sessions throughout your week. Example: Day 1 is a Monday, Day 2 is a Tuesday, Day 3 is a Thursday. Day 4 is a Friday. Since we’re targeting the same joint (hips / spine) twice, we just want to make sure we allow for a few days of recovery before targeting the same joint again.

If you have the time available, I would recommend doing your full body CARs routine (intro video 5) on the days where you don't do classes.

Just a reminder - when training in areas of past injury/pain/dysfunction - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas could be weak, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!

This is a 3 month program that features short class options and target upper body joints: Shoulders, Scapula, Neck, and the general Spine. The classes will range from 20-45min. This program features 2 classes per week for 3 months.

Week 1:
Day 1: Short Class 84
Day 2: Short Class 105

Week 2:
Day 1: Short Class 94
Day 2: Short Class 23

Week 3:
Day 1: Short Class 2
Day 2: Short Class 78

Week 4:
Day 1: Short Class 20
Day 2: Short Class 23

Week 5:
Day 1: Short Class 2
Day 2: Short Class 78

Week 6:
Day 1: Short Class 20
Day 2: Short Class 23

Week 7:
Day 1: Short Class 41
Day 2: Short Class 7

Week 8:
Day 1: Short Class 18
Day 2: Short Class 23

Week 9:
Day 1: Short Class 2
Day 2: Short Class 78

Week 10:
Day 1: Short Class 20
Day 2 Short Class 82

Week 11:
Day 1: Short Class 61
Day 2: Short Class 78

Week 12:
Day 1: Short Class 60
Day 2: Short Class 67

I recommend to space out the sessions with an even amount of days in-between if possible. Example: Day 1 is a Monday, Day 2 is a Thursday. 

Just a reminder - when you’re training in areas of weakness, limitation, or past injury: it’s really important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. When I cue things like ‘greatest and safest effort’ - this is relative to the individual and their capacity in a certain area. So if you know you’re training in area where the tissue quality might not be very strong, you want to keep your ‘max effort’ low at first. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

You can repeat this 3 month program as many times as you like, or you can try my intermediate Shoulder/Scapula/Neck/Spine next as a nice progression to this one!

Here are my intermediate Shoulder/Scapula/Neck/Spine programs:

2x a week:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-25

3x a week:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-29

4x a week:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-23

5x a week:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-13

I hope you enjoy the program!

This is a 3 month program that features short class options and target upper body joints: Shoulders, Scapula, Neck, and the general Spine. The classes will range from 20-45min. This program features 3 classes per week for 3 months.

Week 1:
Day 1: Short Class 84
Day 2: Short Class 105
Day 3: Short Class 94

Week 2:
Day 1: Short Class 23
Day 2: Short Class 2
Day 3: Short Class 78

Week 3:
Day 1: Short Class 20
Day 2: Short Class 23
Day 3: Short Class 2

Week 4:
Day 1: Short Class 78
Day 2: Short Class 20
Day 3: Short Class 23

Week 5:
Day 1: Short Class 41
Day 2: Short Class 7
Day 3: Short Class 18

Week 6:
Day 1: Short Class 23
Day 2: Short Class 2
Day 3: Short Class 78

Week 7:
Day 1: Short Class 20
Day 2 Short Class 82
Day 3: Short Class 61

Week 8:
Day 1: Short Class 78
Day 2: Short Class 60
Day 3: Short Class 67

Week 9:
Day 1: Short Class 41
Day 2: Short Class 26
Day 3: Short Class 40

Week 10:
Day 1: Short Class 82
Day 2: Short Class 2
Day 3: Short Class 78

Week 11:
Day 1: Short Class 20
Day 2: Short Class 67
Day 3: Short Class 36

Week 12:
Day 1: Short Class 79
Day 2: Short Class 40
Day 3: Short Class 78

I recommend to space out the sessions with an even amount of days in-between if possible. Example: Day 1 is a Monday, Day 2 is a Wednesday, Day 3 is a Friday.

Just a reminder - when you’re training in areas of weakness, limitation, or past injury: it’s really important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. When I cue things like ‘greatest and safest effort’ - this is relative to the individual and their capacity in a certain area. So if you know you’re training in area where the tissue quality might not be very strong, you want to keep your ‘max effort’ low at first. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

You can repeat this 3 month program as many times as you like, or you can try my intermediate Shoulder/Scapula/Neck/Spine next as a nice progression to this one!

Here are my intermediate Shoulder/Scapula/Neck/Spine programs:

2x a week:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-25

3x a week:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-29

4x a week:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-23

5x a week:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-13

I hope you enjoy the program!

This is a 3 month program that features short class options and target upper body joints: Shoulders, Scapula, Neck, and the general Spine. The classes will range from 20-45min. This program features 4 classes per week for 3 months.

Week 1:
Day 1: Short Class 84
Day 2: Short Class 105
Day 3: Short Class 94
Day 4: Short Class 23

Week 2:
Day 1: Short Class 2
Day 2: Short Class 78
Day 3: Short Class 20
Day 4: Short Class 23

Week 3:
Day 1: Short Class 2
Day 2: Short Class 78
Day 3: Short Class 20
Day 4: Short Class 23

Week 4:
Day 1: Short Class 41
Day 2: Short Class 7
Day 3: Short Class 18
Day 4: Short Class 23

Week 5:
Day 1: Short Class 2
Day 2: Short Class 78
Day 3: Short Class 20
Day 4: Short Class 82

Week 6:
Day 1: Short Class 61
Day 2: Short Class 78
Day 3: Short Class 60
Day 4: Short Class 67

Week 7:
Day 1: Short Class 41
Day 2: Short Class 26
Day 3: Short Class 40
Day 4: Short Class 82

Week 8:
Day 1: Short Class 2
Day 2: Short Class 78
Day 3: Short Class 20
Day 4: Short Class 67

Week 9:
Day 1: Short Class 36
Day 2: Short Class 79
Day 3: Short Class 40
Day 4: Short Class 78

Week 10:
Day 1: Short Class 2
Day 2: Short Class 35
Day 3: Short Class 20
Day 4: Short Class 82

Week 11:
Day 1: Short Class 36
Day 2: Short Class 26
Day 3: Short Class 40
Day 4: Short Class 67

Week 12:
Day 1: Short Class 41
Day 2: Short Class 113
Day 3: Short Class 40
Day 4: Short Class 33

I recommend to space out the sessions evenly throughout your week, if possible. Example: Day 1 is a Monday, Day 2 is a Tuesday, Day 3 is a Thursday, and Day 4 is a Friday.

Just a reminder - when you’re training in areas of weakness, limitation, or past injury: it’s really important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. When I cue things like ‘greatest and safest effort’ - this is relative to the individual and their capacity in a certain area. So if you know you’re training in area where the tissue quality might not be very strong, you want to keep your ‘max effort’ low at first. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

You can repeat this 3 month program as many times as you like, or you can try my intermediate Shoulder/Scapula/Neck/Spine next as a nice progression to this one!

Here are my intermediate Shoulder/Scapula/Neck/Spine programs:

2x a week:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-25

3x a week:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-29

4x a week:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-23

5x a week:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-13

I hope you enjoy the program!

This is a 3 month program that features short class options and target upper body joints: Shoulders, Scapula, Neck, and the general Spine. The classes will range from 20-45min. This program features 5 classes per week for 3 months.

Week 1:
Day 1: Short Class 84
Day 2: Short Class 105
Day 3: Short Class 94
Day 4: Short Class 23
Day 5: Short Class 81

Week 2:
Day 1: Short Class 2
Day 2: Short Class 78
Day 3: Short Class 20
Day 4: Short Class 23
Day 5: Short Class 81

Week 3:
Day 1: Short Class 2
Day 2: Short Class 78
Day 3: Short Class 20
Day 4: Short Class 23
Day 5: Short Class 81

Week 4:
Day 1: Short Class 41
Day 2: Short Class 7
Day 3: Short Class 18
Day 4: Short Class 23
Day 5: Short Class 81

Week 5:
Day 1: Short Class 2
Day 2: Short Class 78
Day 3: Short Class 20
Day 4: Short Class 82
Day 5: Short Class 35

Week 6:
Day 1: Short Class 61
Day 2: Short Class 78
Day 3: Short Class 60
Day 4: Short Class 67
Day 5: Short Class 35

Week 7:
Day 1: Short Class 41
Day 2: Short Class 7
Day 3: Short Class 40
Day 4: Short Class 82
Day 5: Short Class 79

Week 8:
Day 1: Short Class 2
Day 2: Short Class 78
Day 3: Short Class 20
Day 4: Short Class 67
Day 5: Short Class 81

Week 9:
Day 1: Short Class 36
Day 2: Short Class 79
Day 3: Short Class 40
Day 4: Short Class 78
Day 5: Short Class 23

Week 10:
Day 1: Short Class 2
Day 2: Short Class 35
Day 3: Short Class 20
Day 4: Short Class 82
Day 5: Short Class 81

Week 11:
Day 1: Short Class 36
Day 2: Short Class 26
Day 3: Short Class 40
Day 4: Short Class 67
Day 5: Short Class 35

Week 12:
Day 1: Short Class 41
Day 2: Short Class 26
Day 3: Short Class 40
Day 4: Short Class 33
Day 5: Short Class 113

I recommend to space out the sessions evenly through your week. 

For Example: 
Day 1: Monday
Day 2: Tuesday
Day 3: Wednesday
Day 4: Thursday
Day 5: Saturday

It doesn’t have to be these exact days, but I just recommend allowing for one day in-between Day 4 and Day 5.

Just a reminder - when you’re training in areas of weakness, limitation, or past injury: it’s really important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. When I cue things like ‘greatest and safest effort’ - this is relative to the individual and their capacity in a certain area. So if you know you’re training in area where the tissue quality might not be very strong, you want to keep your ‘max effort’ low at first. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

You can repeat this 3 month program as many times as you like, or you can try my intermediate Shoulder/Scapula/Neck/Spine next as a nice progression to this one!

Here are my intermediate Shoulder/Scapula/Neck/Spine programs:

2x a week:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-25

3x a week:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-29

4x a week:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-23

5x a week:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-13

I hope you enjoy the program!

This is a 3 month Lower Body program that features some shorter class options. We will do 3 classes per week and target the hips, knees, and ankles/toes/foot.

This is a similar designed program to my ‘Lower Body’ program, but the big difference is the length of classes. In this ‘SHORT’ program, all the classes here range from 20-48min from start to finish. Whereas in my original Lower Body program, month one classes are around 50-75min and classes for months 2-3 range from 30-60min. So this SHORT program is for those who’s till want high quality work but with shorter class options.

Week 1:
Day 1: Short Class 1
Day 2: Short Class 10
Day 3: Short Class 92

Week 2:
Day 1: Short Class 1
Day 2: Short Class 9
Day 3: Short Class 58

Week 3:
Day 1: Short Class 37
Day 2: Short Class 28
Day 3: Class 16

Week 4:
Day 1: Short Class 1
Day 2: Short Class 9
Day 3: Class 20

Week 5:
Day 1: Short Class 96
Day 2: Short Class 10
Day 3: Class 16

Week 6:
Day 1: Short Class 1
Day 2: Short Class 9
Day 3: Class 20

Week 7:
Day 1: Short Class 77
Day 2: Short Class 28
Day 3: Class 16

Week 8:
Day 1: Short Class 1
Day 2: Short Class 39
Day 3: Short Class 62

Week 9:
Day 1: Short Class 37
Day 2: Short Class 9
Day 3: Class 20

Week 10:
Day 1: Short Class 32
Day 2: Short Class 10
Day 3: Class 16

Week 11:
Day 1: Short Class 1
Day 2: Short Class 28
Day 3: Short Class 62

Week 12:
Day 1: Short Class 77
Day 2: Short Class 39
Day 3: Class 20

If you have the time available, I would recommend doing your full body CARs routine (intro video 5) on the days where you don't don't do classes.

Just a reminder - when training in areas of past injury/pain/dysfunction - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas could be weak, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!

This is a 3 month Lower Body and Spine program that features some shorter class options. We will do 4 classes per week and target the Spine, hips, knees, and ankles/toes/foot.

This is a similar designed program to my ‘Lower Body + Spine’ program, but the big difference is the length of classes. In this ‘SHORT’ program, all the classes here range from 20-48min from start to finish. Whereas in my original Lower Body + Spine program, month one classes are around 50-75min and classes for months 2-3 range from 30-60min. So this SHORT program is for those who’s till want high quality work but with shorter class options.

Week 1:
Day 1: Short Class 1
Day 2: Short Class 10
Day 3: Short Class 92
Day 4: Short Class 78

Week 2:
Day 1: Short Class 1
Day 2: Short Class 9
Day 3: Short Class 58
Day 4: Short Class 78

Week 3:
Day 1: Short Class 37
Day 2: Short Class 28
Day 3: Class 16
Day 4: Short Class 46

Week 4:
Day 1: Short Class 1
Day 2: Short Class 9
Day 3: Class 20
Day 4: Short Class 78

Week 5:
Day 1: Short Class 96
Day 2: Short Class 10
Day 3: Class 16
Day 4: Short Class 7

Week 6:
Day 1: Short Class 1
Day 2: Short Class 9
Day 3: Class 20
Day 4: Short Class 35

Week 7:
Day 1: Short Class 77
Day 2: Short Class 28
Day 3: Class 16
Day 4: Short Class 78

Week 8:
Day 1: Short Class 1
Day 2: Short Class 39
Day 3: Short Class 62
Day 4: Short Class 113

Week 9:
Day 1: Short Class 37
Day 2: Short Class 9
Day 3: Class 20
Day 4: Short Class 78

Week 10:
Day 1: Short Class 32
Day 2: Short Class 10
Day 3: Class 16
Day 4: Short Class 35

Week 11:
Day 1: Short Class 1
Day 2: Short Class 28
Day 3: Short Class 62
Day 4: Short Class 78

Week 12:
Day 1: Short Class 77
Day 2: Short Class 39
Day 3: Class 20
Day 4: Short Class 113

If you have the time available, I would recommend doing your full body CARs routine (intro video 5) on the days where you don't don't do classes.

Just a reminder - when training in areas of past injury/pain/dysfunction - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas could be weak, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!

4 class per week

Beginner Programs: Classes from 20-45min

This is a 3 month program that features class options from 15-30min. This is a great program for those who have time constraints and need shorter classes!

We will do 2 classes a week for 3 months. We will target Hips, Shoulders and Spine. These are bigger joints that give you a lot of bang for your buck so it’s a great place for beginners to start. Make sure to checkout the bottom of this description though, I show you how to add in other joint focuses if desired!

Week 1: 
Day 1: Short Class 83 
Day 2: Short Class 84 

Week 2:
Day 1: Short Class 105
Day 2: Short Class 83 

Week 3:
Day 1: Short Class 84 
Day 2: Short Class 105

Week 4:
Day 1: Short Class 59 
Day 2: Short Class 54 

Week 5:
Day 1: Short Class 19
Day 2: Short Class 77 

Week 6:
Day 1: Short Class 41 
Day 2: Short Class 19

Week 7:
Day 1: Short Class 93 
Day 2: Short Class 61 

Week 8:
Day 1: Short Class 23
Day 2: Short Class 68 

Week 9:
Day 1: Short Class 69 
Day 2: Short Class 7

Week 10:
Day 1: Short Class 119 
Day 2: Short Class 41 

Week 11:
Day 1: Short Class 82
Day 2: Short Class 77 

Week 12:
Day 1: Short Class 54 
Day 2: Short Class 79

________

If you want to target other joints in addition to this program here’s how you can add classes to program:

You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 3rd day, 4th day, 5th day, or even more, depending on how many classes you want to do and what you’re looking for. I have not only included which classes to target but also the exact class you would be taking on the exact week of your program.

If you wanted to add a Knee class:

Weeks 1 and 2: Short Class 97: https://kinstretchwithbeard.vhx.tv/videos/short-class-97-knee-car-modified

Weeks 3 and 4: Short Class 106: https://kinstretchwithbeard.vhx.tv/videos/short-class-106-knee-warm-up

Weeks 5 and 7: Short Class 92: https://kinstretchwithbeard.vhx.tv/videos/short-class-92-knee-external-rotation

Weeks 6 and 8: Short Class 58: https://kinstretchwithbeard.vhx.tv/videos/short-class-58-knee-ir

Weeks 9 and 11: Short Class 62: https://kinstretchwithbeard.vhx.tv/videos/short-class-62-knee-end-range-control

Weeks 10 and 12: Short Class 70: https://kinstretchwithbeard.vhx.tv/videos/short-class-70-knee-flexion
________

If you wanted to add an Ankle/Foot/Toe class:

Weeks 1 and 2: Short Class 109: https://kinstretchwithbeard.vhx.tv/videos/short-class-109-ankle-warm-up

Weeks 3: Short Class 65: https://kinstretchwithbeard.vhx.tv/videos/short-class-65-ankle-dorsiflexion

Weeks 4 and 8: Short Class 89: https://kinstretchwithbeard.vhx.tv/videos/short-class-89-ankle-inversion

Weeks 5 and 9: Short Class 39: https://kinstretchwithbeard.vhx.tv/videos/short-class-39-toes-and-intrinsic-foot-strength

Weeks 6 and 10: Short Class 72: https://kinstretchwithbeard.vhx.tv/videos/short-class-72-ankle-plantarflexion

Week 7: Short Class 42: https://kinstretchwithbeard.vhx.tv/videos/short-class-42-calf-specific-mobility

Week 11: Short Class 76: https://kinstretchwithbeard.vhx.tv/videos/short-class-76-big-toe-dorsiflexion-new

Week 12: Short Class 9: https://kinstretchwithbeard.vhx.tv/videos/short-class-ankle-inversion-eversion
________

If you wanted to add a Wrist class:

Weeks 1 and 2: Short Class 107: https://kinstretchwithbeard.vhx.tv/videos/short-class-107-wrist-warm-up

Weeks 3, 6, 9: Short Class 63: https://kinstretchwithbeard.vhx.tv/videos/short-class-63-wrist-extension

Weeks 4, 7, 10: Short Class 99: https://kinstretchwithbeard.vhx.tv/videos/short-class-99-wrist-flexion

Weeks 5, 8, 11: Short Class 47: https://kinstretchwithbeard.vhx.tv/videos/short-class-47-wrist-flexion-and-extension

Week 12: Short Class 5: https://kinstretchwithbeard.vhx.tv/videos/short-class-wrist
________

If you wanted to add an Elbow class:

Weeks 1 and 2: Short Class 122: https://kinstretchwithbeard.vhx.tv/warm-up-classes/videos/short-class-122-elbow-warm-up

Weeks 3, 6, 9, 12: Short Class 80: https://kinstretchwithbeard.vhx.tv/videos/short-class-80-elbow-supination

Weeks 4, 7, 10: Short Class 56: https://kinstretchwithbeard.vhx.tv/videos/short-clas-56-elbow-pronation

Weeks 5, 8, 11: Short Class 101: https://kinstretchwithbeard.vhx.tv/videos/short-class-101-elbow-flexion
________

If you wanted to add an additional Neck class:

Weeks 1, 2, 3: Short Class 108: https://kinstretchwithbeard.vhx.tv/videos/short-class-108-neck-warm-up

Week 4: Short Class 23: https://kinstretchwithbeard.vhx.tv/videos/short-class-23-neck-and-pelvis

Week 5 and 7: Short Class 98: https://kinstretchwithbeard.vhx.tv/videos/short-class-98-neck-flexion

Week 8: (Neck class already included in this week of program)

Week 9 and 11: Short Class 82: https://kinstretchwithbeard.vhx.tv/videos/short-class-82-neck-lateral-flexion

Week 10, 12: Short Class 67: https://kinstretchwithbeard.vhx.tv/videos/short-clas-67-neck-extension-and-flexion
________

So depending on how many classes you want to take, and what other joint focuses you want to incorporate, you can turn this program from a 2x a week program to a 3-7x a week program. For example, Day 3 for your knees, Day 4 for your Wrist, Day 5 for your ankles/feet, etc.

Just a reminder - when training in areas of weakness, limitation, or past injury - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy this program!

This is a 3 month program that features class options from 15-30min. This is a great program for those who have time constraints and need shorter classes!

We will do 3 classes a week for 3 months. We will target Hips, Shoulders and Spine. These are bigger joints that give you a lot of bang for your buck so it’s a great place for beginners to start. Make sure to checkout the bottom of this description though, I show you how to add in other joint focuses if desired!

Week 1:
Day 1: Short Class 83
Day 2: Short Class 84
Day 3: Short Class 105 

Week 2:
Day 1: Short Class 83
Day 2: Short Class 84
Day 3: Short Class 105 

Week 3:
Day 1: Short Class 59
Day 2: Short Class 54
Day 3: Short Class 19

Week 4:
Day 1: Short Class 77
Day 2: Short Class 41
Day 3: Short Class 19

Week 5:
Day 1: Short Class 93
Day 2: Short Class 61
Day 3: Short Class 23

Week 6:
Day 1: Short Class 68
Day 2: Short Class 69
Day 3: Short Class 7

Week 7:
Day 1: Short Class 119
Day 2: Short Class 41
Day 3: Short Class 82

Week 8:
Day 1: Short Class 77
Day 2: Short Class 54
Day 3: Short Class 79

Week 9:
Day 1: Short Class 43
Day 2: Short Class 44
Day 3: Short Class 7

Week 10:
Day 1: Short Class 68
Day 2: Short Class 69
Day 3: Short Class 59

Week 11:
Day 1: Short Class 8
Day 2: Short Class 41
Day 3: Short Class 113

Week 12:
Day 1: Short Class 77
Day 2: Short Class 61
Day 3: Short Class 7
________

If you want to target other joints in addition to this program here’s how you can add classes to program:

You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 4th day, 5th day, 6th day, or even a 7th day, depending on how many classes you want to do and what you’re looking for. I have not only included which classes to target but also the exact class you would be taking on the exact week of your program.

If you wanted to add a Knee class:

Weeks 1 and 2: Short Class 97: https://kinstretchwithbeard.vhx.tv/videos/short-class-97-knee-car-modified

Weeks 3 and 4: Short Class 106: https://kinstretchwithbeard.vhx.tv/videos/short-class-106-knee-warm-up

Weeks 5 and 7: Short Class 92: https://kinstretchwithbeard.vhx.tv/videos/short-class-92-knee-external-rotation

Weeks 6 and 8: Short Class 58: https://kinstretchwithbeard.vhx.tv/videos/short-class-58-knee-ir

Weeks 9 and 11: Short Class 62: https://kinstretchwithbeard.vhx.tv/videos/short-class-62-knee-end-range-control

Weeks 10 and 12: Short Class 70: https://kinstretchwithbeard.vhx.tv/videos/short-class-70-knee-flexion

________

If you wanted to add an Ankle/Foot/Toe class:

Weeks 1 and 2: Short Class 109: https://kinstretchwithbeard.vhx.tv/videos/short-class-109-ankle-warm-up

Weeks 3: Short Class 65: https://kinstretchwithbeard.vhx.tv/videos/short-class-65-ankle-dorsiflexion

Weeks 4 and 8: Short Class 89: https://kinstretchwithbeard.vhx.tv/videos/short-class-89-ankle-inversion

Weeks 5 and 9: Short Class 39: https://kinstretchwithbeard.vhx.tv/videos/short-class-39-toes-and-intrinsic-foot-strength

Weeks 6 and 10: Short Class 72: https://kinstretchwithbeard.vhx.tv/videos/short-class-72-ankle-plantarflexion

Week 7: Short Class 42: https://kinstretchwithbeard.vhx.tv/videos/short-class-42-calf-specific-mobility

Week 11: Short Class 76: https://kinstretchwithbeard.vhx.tv/videos/short-class-76-big-toe-dorsiflexion-new

Week 12: Short Class 9: https://kinstretchwithbeard.vhx.tv/videos/short-class-ankle-inversion-eversion

________

If you wanted to add a Wrist class:

Weeks 1 and 2: Short Class 107: https://kinstretchwithbeard.vhx.tv/videos/short-class-107-wrist-warm-up

Weeks 3, 6, 9: Short Class 63: https://kinstretchwithbeard.vhx.tv/videos/short-class-63-wrist-extension

Weeks 4, 7, 10: Short Class 99: https://kinstretchwithbeard.vhx.tv/videos/short-class-99-wrist-flexion

Weeks 5, 8, 11: Short Class 47: https://kinstretchwithbeard.vhx.tv/videos/short-class-47-wrist-flexion-and-extension

Week 12: Short Class 5: https://kinstretchwithbeard.vhx.tv/videos/short-class-wrist

________

If you wanted to add an Elbow class:

Weeks 1 and 2: Short Class 122: https://kinstretchwithbeard.vhx.tv/warm-up-classes/videos/short-class-122-elbow-warm-up

Weeks 3, 6, 9, 12: Short Class 80: https://kinstretchwithbeard.vhx.tv/videos/short-class-80-elbow-supination

Weeks 4, 7, 10: Short Class 56: https://kinstretchwithbeard.vhx.tv/videos/short-clas-56-elbow-pronation

Weeks 5, 8, 11: Short Class 101: https://kinstretchwithbeard.vhx.tv/videos/short-class-101-elbow-flexion

________

If you wanted to add an additional Neck class:

Weeks 1 and 2: Short Class 108: https://kinstretchwithbeard.vhx.tv/videos/short-class-108-neck-warm-up

Week 3: Short Class 23: https://kinstretchwithbeard.vhx.tv/videos/short-class-23-neck-and-pelvis

Week 4 and 6: Short Class 98: https://kinstretchwithbeard.vhx.tv/videos/short-class-98-neck-flexion

Week 5: (Neck class already included in this week of program)

Week 7: (Neck class already included in this week of program)

Week 8, 10, 12: Short Class 67: https://kinstretchwithbeard.vhx.tv/videos/short-clas-67-neck-extension-and-flexion

Week 9 and 11: Short Class 82: https://kinstretchwithbeard.vhx.tv/videos/short-class-82-neck-lateral-flexion

________

So depending on how many classes you want to take, and what other joint focuses you want to incorporate, you can turn this program from a 3x a week program to a 4-7x a week program. For example, Day 4 for your knees, Day 5 for your Wrist, Day 6 for your ankles/feet, etc.

Just a reminder - when training in areas of weakness, limitation, or past injury  - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy this program!

This is a 3 month program that features class options from 15-30min. This is a great program for those who have time constraints and need shorter classes!

We will do 4 classes a week for 3 months. We will target Hips, Shoulders, Scapula, and Spine. These are bigger joints that give you a lot of bang for your buck so it’s a great place for beginners to start. Make sure to checkout the bottom of this description though, I show you how to add in other joint focuses if desired!

Week 1:
Day 1: Short Class 83
Day 2: Short Class 84
Day 3: Short Class 105 
Day 4: Short Class 110

Week 2:
Day 1: Short Class 83
Day 2: Short Class 84
Day 3: Short Class 105 
Day 4: Short Class 110

Week 3:
Day 1: Short Class 59
Day 2: Short Class 54
Day 3: Short Class 19
Day 4: Short Class 94

Week 4:
Day 1: Short Class 77
Day 2: Short Class 41
Day 3: Short Class 19
Day 4: Short Class 94

Week 5:
Day 1: Short Class 93
Day 2: Short Class 61
Day 3: Short Class 23
Day 4: Short Class 60

Week 6:
Day 1: Short Class 68
Day 2: Short Class 69
Day 3: Short Class 7
Day 4: Short Class 66

Week 7:
Day 1: Short Class 119
Day 2: Short Class 41
Day 3: Short Class 82
Day 4: Short Class 94

Week 8:
Day 1: Short Class 77
Day 2: Short Class 54
Day 3: Short Class 79
Day 4: Short Class 18

Week 9:
Day 1: Short Class 43
Day 2: Short Class 44
Day 3: Short Class 7
Day 4: Short Class 60

Week 10:
Day 1: Short Class 68
Day 2: Short Class 69
Day 3: Short Class 59
Day 4: Short Class 66

Week 11:
Day 1: Short Class 8
Day 2: Short Class 41
Day 3: Short Class 113
Day 4: Short Class 94

Week 12:
Day 1: Short Class 77
Day 2: Short Class 61
Day 3: Short Class 7
Day 4: Short Class 18

________

If you want to target other joints in addition to this program here’s how you can add classes to program:

You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 5th day, 6th day, even a 7th day, depending on how many classes you want to do and what you’re looking for. I have not only included which classes to target but also the exact class you would be taking on the exact week of your program.

If you wanted to add a Knee class:

Weeks 1 and 2: Short Class 97: https://kinstretchwithbeard.vhx.tv/videos/short-class-97-knee-car-modified

Weeks 3 and 4: Short Class 106: https://kinstretchwithbeard.vhx.tv/videos/short-class-106-knee-warm-up

Weeks 5 and 7: Short Class 92: https://kinstretchwithbeard.vhx.tv/videos/short-class-92-knee-external-rotation

Weeks 6 and 8: Short Class 58: https://kinstretchwithbeard.vhx.tv/videos/short-class-58-knee-ir

Weeks 9 and 11: Short Class 62: https://kinstretchwithbeard.vhx.tv/videos/short-class-62-knee-end-range-control

Weeks 10 and 12: Short Class 70: https://kinstretchwithbeard.vhx.tv/videos/short-class-70-knee-flexion

________

If you wanted to add an Ankle/Foot/Toe class:

Weeks 1 and 2: Short Class 109: https://kinstretchwithbeard.vhx.tv/videos/short-class-109-ankle-warm-up

Weeks 3: Short Class 65: https://kinstretchwithbeard.vhx.tv/videos/short-class-65-ankle-dorsiflexion

Weeks 4 and 8: Short Class 89: https://kinstretchwithbeard.vhx.tv/videos/short-class-89-ankle-inversion

Weeks 5 and 9: Short Class 39: https://kinstretchwithbeard.vhx.tv/videos/short-class-39-toes-and-intrinsic-foot-strength

Weeks 6 and 10: Short Class 72: https://kinstretchwithbeard.vhx.tv/videos/short-class-72-ankle-plantarflexion

Week 7: Short Class 42: https://kinstretchwithbeard.vhx.tv/videos/short-class-42-calf-specific-mobility

Week 11: Short Class 76: https://kinstretchwithbeard.vhx.tv/videos/short-class-76-big-toe-dorsiflexion-new

Week 12: Short Class 9: https://kinstretchwithbeard.vhx.tv/videos/short-class-ankle-inversion-eversion

________

If you wanted to add a Wrist class:

Weeks 1 and 2: Short Class 107: https://kinstretchwithbeard.vhx.tv/videos/short-class-107-wrist-warm-up

Weeks 3, 6, 9: Short Class 63: https://kinstretchwithbeard.vhx.tv/videos/short-class-63-wrist-extension

Weeks 4, 7, 10: Short Class 99: https://kinstretchwithbeard.vhx.tv/videos/short-class-99-wrist-flexion

Weeks 5, 8, 11: Short Class 47: https://kinstretchwithbeard.vhx.tv/videos/short-class-47-wrist-flexion-and-extension

Week 12: Short Class 5: https://kinstretchwithbeard.vhx.tv/videos/short-class-wrist

________

If you wanted to add an Elbow class:

Weeks 1 and 2: Short Class 122: https://kinstretchwithbeard.vhx.tv/warm-up-classes/videos/short-class-122-elbow-warm-up

Weeks 3, 6, 9, 12: Short Class 80: https://kinstretchwithbeard.vhx.tv/videos/short-class-80-elbow-supination

Weeks 4, 7, 10: Short Class 56: https://kinstretchwithbeard.vhx.tv/videos/short-clas-56-elbow-pronation

Weeks 5, 8, 11: Short Class 101: https://kinstretchwithbeard.vhx.tv/videos/short-class-101-elbow-flexion

________

If you wanted to add an additional Neck class:

Weeks 1 and 2: Short Class 108: https://kinstretchwithbeard.vhx.tv/videos/short-class-108-neck-warm-up

Week 3: Short Class 23: https://kinstretchwithbeard.vhx.tv/videos/short-class-23-neck-and-pelvis

Week 4 and 6: Short Class 98: https://kinstretchwithbeard.vhx.tv/videos/short-class-98-neck-flexion

Week 5: (Neck class already included in this week of program)

Week 7: (Neck class already included in this week of program)

Week 8, 10, 12: Short Class 67: https://kinstretchwithbeard.vhx.tv/videos/short-clas-67-neck-extension-and-flexion

Week 9 and 11: Short Class 82: https://kinstretchwithbeard.vhx.tv/videos/short-class-82-neck-lateral-flexion

________

So depending on how many classes you want to take, and what other joint focuses you want to incorporate, you can turn this program from a 4x a week program to a 5-7x a week program. For example, Day 5 for your knees, Day 6 for your Wrist, Day 7 for your ankles/feet, etc.

Just a reminder - when training in areas of weakness, limitation, or past injury  - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy this program!

This is a 3 month program that features class options from 15-30min. This is a great program for those who have time constraints and need shorter classes!

We will do 5 classes a week for 3 months. We will target Hips, Shoulders, Scapula, and Spine. These are bigger joints that give you a lot of bang for your buck so it’s a great place for beginners to start. Make sure to checkout the bottom of this description though, I show you how to add in other joint focuses if desired!

Week 1: 
Day 1: Short Class 83 
Day 2: Short Class 84 
Day 3: Short Class 105 
Day 4: Short Class 110
Day 5: Short Class 83 

Week 2:
Day 1: Short Class 84 
Day 2: Short Class 105 
Day 3: Short Class 110
Day 4: Short Class 59 
Day 5: Short Class 54 

Week 3:
Day 1: Short Class 19 
Day 2: Short Class 94
Day 3: Short Class 77 
Day 4: Short Class 41 
Day 5: Short Class 19 

Week 4:
Day 1: Short Class 94
Day 2: Short Class 93 
Day 3: Short Class 61 
Day 4: Short Class 23 
Day 5: Short Class 60

Week 5:
Day 1: Short Class 68 
Day 2: Short Class 69 
Day 3: Short Class 7 
Day 4: Short Class 66
Day 5: Short Class 119 

Week 6:
Day 1: Short Class 41 
Day 2: Short Class 82 
Day 3: Short Class 94
Day 4: Short Class 77 
Day 5: Short Class 54 

Week 7:
Day 1: Short Class 79 
Day 2: Short Class 18
Day 3: Short Class 43 
Day 4: Short Class 44 
Day 5: Short Class 7 

Week 8:
Day 1: Short Class 60
Day 2: Short Class 68 
Day 3: Short Class 69 
Day 4: Short Class 59 
Day 5: Short Class 66

Week 9:
Day 1: Short Class 8 
Day 2: Short Class 41 
Day 3: Short Class 113 
Day 4: Short Class 94
Day 5: Short Class 77 

Week 10:
Day 1: Short Class 61 
Day 2: Short Class 7 
Day 3: Short Class 18
Day 4: Short Class 43 
Day 5: Short Class 44

Week 11:
Day 1: Short Class 7 
Day 2: Short Class 60
Day 3: Short Class 68 
Day 4: Short Class 69 
Day 5: Short Class 59 

Week 12:
Day 1: Short Class 66
Day 2: Short Class 8 
Day 3: Short Class 41 
Day 4: Short Class 113 
Day 5: Short Class 94

________

If you want to target other joints in addition to this program here’s how you can add classes to program:

You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 5th day, 6th day, even a 7th day, depending on how many classes you want to do and what you’re looking for. I have not only included which classes to target but also the exact class you would be taking on the exact week of your program.

If you wanted to add a Knee class:

Weeks 1 and 2: Short Class 97: https://kinstretchwithbeard.vhx.tv/videos/short-class-97-knee-car-modified

Weeks 3 and 4: Short Class 106: https://kinstretchwithbeard.vhx.tv/videos/short-class-106-knee-warm-up

Weeks 5 and 7: Short Class 92: https://kinstretchwithbeard.vhx.tv/videos/short-class-92-knee-external-rotation

Weeks 6 and 8: Short Class 58: https://kinstretchwithbeard.vhx.tv/videos/short-class-58-knee-ir

Weeks 9 and 11: Short Class 62: https://kinstretchwithbeard.vhx.tv/videos/short-class-62-knee-end-range-control

Weeks 10 and 12: Short Class 70: https://kinstretchwithbeard.vhx.tv/videos/short-class-70-knee-flexion
________

If you wanted to add an Ankle/Foot/Toe class:

Weeks 1 and 2: Short Class 109: https://kinstretchwithbeard.vhx.tv/videos/short-class-109-ankle-warm-up

Weeks 3: Short Class 65: https://kinstretchwithbeard.vhx.tv/videos/short-class-65-ankle-dorsiflexion

Weeks 4 and 8: Short Class 89: https://kinstretchwithbeard.vhx.tv/videos/short-class-89-ankle-inversion

Weeks 5 and 9: Short Class 39: https://kinstretchwithbeard.vhx.tv/videos/short-class-39-toes-and-intrinsic-foot-strength

Weeks 6 and 10: Short Class 72: https://kinstretchwithbeard.vhx.tv/videos/short-class-72-ankle-plantarflexion

Week 7: Short Class 42: https://kinstretchwithbeard.vhx.tv/videos/short-class-42-calf-specific-mobility
Week 11: Short Class 76: https://kinstretchwithbeard.vhx.tv/videos/short-class-76-big-toe-dorsiflexion-new

Week 12: Short Class 9: https://kinstretchwithbeard.vhx.tv/videos/short-class-ankle-inversion-eversion
________

If you wanted to add a Wrist class:

Weeks 1 and 2: Short Class 107: https://kinstretchwithbeard.vhx.tv/videos/short-class-107-wrist-warm-up

Weeks 3, 6, 9: Short Class 63: https://kinstretchwithbeard.vhx.tv/videos/short-class-63-wrist-extension

Weeks 4, 7, 10: Short Class 99: https://kinstretchwithbeard.vhx.tv/videos/short-class-99-wrist-flexion

Weeks 5, 8, 11: Short Class 47: https://kinstretchwithbeard.vhx.tv/videos/short-class-47-wrist-flexion-and-extension

Week 12: Short Class 5: https://kinstretchwithbeard.vhx.tv/videos/short-class-wrist
________

If you wanted to add an Elbow class:

Weeks 1 and 2: Short Class 122: https://kinstretchwithbeard.vhx.tv/warm-up-classes/videos/short-class-122-elbow-warm-up

Weeks 3, 6, 9, 12: Short Class 80: https://kinstretchwithbeard.vhx.tv/videos/short-class-80-elbow-supination

Weeks 4, 7, 10: Short Class 56: https://kinstretchwithbeard.vhx.tv/videos/short-clas-56-elbow-pronation

Weeks 5, 8, 11: Short Class 101: https://kinstretchwithbeard.vhx.tv/videos/short-class-101-elbow-flexion
________

If you wanted to add an additional Neck class:

Weeks 1 and 2: Short Class 108: https://kinstretchwithbeard.vhx.tv/videos/short-class-108-neck-warm-up

Week 3: Short Class 23: https://kinstretchwithbeard.vhx.tv/videos/short-class-23-neck-and-pelvis

Week 4: (Neck class already included in this week of program)

Week 5 and 7: Short Class 98: https://kinstretchwithbeard.vhx.tv/videos/short-class-98-neck-flexion

Week 6: (Neck class already included in this week of program)

Week 8, 10, 12: Short Class 67: https://kinstretchwithbeard.vhx.tv/videos/short-clas-67-neck-extension-and-flexion

Week 9 and 11: Short Class 82: https://kinstretchwithbeard.vhx.tv/videos/short-class-82-neck-lateral-flexion
________

So depending on how many classes you want to take, and what other joint focuses you want to incorporate, you can turn this program from a 5x a week program to a 6-7x a week program. For example, Day 6 for your knees, Day 7 for your Wrists.

Just a reminder - when training in areas of weakness, limitation, or past injury - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy this program!

This is a 3 month beginner program that features class options from 15-30min. This is a great program for those who have time constraints and need shorter classes!

We’ll do 3 classes a week for 12 weeks and we’ll target the Hips, Knees, and Ankles. 

Week 1:
Day 1: Short Class 102
Day 2: Short Class 97
Day 3: Short Class 109

Week 2:
Day 1: Short Class 83
Day 2: Short Class 106
Day 3: Short Class 65

Week 3: 
Day 1: Short Class 59
Day 2: Short Class 92
Day 3: Short Class 89

Week 4:
Day 1: Short Class 77
Day 2: Short Class 58
Day 3: Short Class 72

Week 5:
Day 1: Short Class 93
Day 2: Short Class 135
Day 3: Short Class 109

Week 6:
Day 1: Short Class 127
Day 2: Short Class 92
Day 3: Short Class 42

Week 7:
Day 1: Short Class 68
Day 2: Short Class 58
Day 3: Short Class 89

Week 8:
Day 1: Short Class 77
Day 2: Short Class 135
Day 3: Short Class 72

Week 9:
Day 1: Short Class 83
Day 2: Short Class 70
Day 3: Short Class 109

Week 10:
Day 1: Short Class 127
Day 2: Short Class 106
Day 3: Short Class 65

Week 11:
Day 1: Short Class 8
Day 2: Short Class 62
Day 3: Short Class 89

Week 12:
Day 1: Short Class 59
Day 2: Short Class 70
Day 3: Short Class 72

If possible, space out those classes evenly in your week. Example: Day 1 is a Monday, Day 2 is a Wednesday, and Day 3 is a Friday. If you can’t do this with your schedule, it’s totally okay and you can do the classes on whichever days work best for you. 

Just a reminder - when you’re training in areas of weakness, limitation, or past injury - it’s important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!

This is a 3 month beginner program that features class options from 15-30min. This is a great program for those who have time constraints and need shorter classes!

We’ll do 4 classes a week for 12 weeks and we’ll target the Hips, Knees, Ankles, and Spine.

Week 1:
Day 1: Short Class 102
Day 2: Short Class 97
Day 3: Short Class 109
Day 4: Short Class 105

Week 2:
Day 1: Short Class 83
Day 2: Short Class 106
Day 3: Short Class 65
Day 4: Short Class 19

Week 3:
Day 1: Short Class 59
Day 2: Short Class 92
Day 3: Short Class 89
Day 4: Short Class 105

Week 4:
Day 1: Short Class 77
Day 2: Short Class 58
Day 3: Short Class 72
Day 4: Short Class 19

Week 5:
Day 1: Short Class 93
Day 2: Short Class 135
Day 3: Short Class 109
Day 4: Short Class 23

Week 6:
Day 1: Short Class 127
Day 2: Short Class 92
Day 3: Short Class 42
Day 4: Short Class 7

Week 7:
Day 1: Short Class 68
Day 2: Short Class 58
Day 3: Short Class 89
Day 4: Short Class 79

Week 8:
Day 1: Short Class 77
Day 2: Short Class 135
Day 3: Short Class 72
Day 4: Short Class 130

Week 9:
Day 1: Short Class 83
Day 2: Short Class 70
Day 3: Short Class 109
Day 4: Short Class 7

Week 10:
Day 1: Short Class 127
Day 2: Short Class 106
Day 3: Short Class 65
Day 4: Short Class 79

Week 11:
Day 1: Short Class 8
Day 2: Short Class 62
Day 3: Short Class 89
Day 4: Short Class 113

Week 12:
Day 1: Short Class 59
Day 2: Short Class 70
Day 3: Short Class 72
Day 4: Short Class 7

If possible, space out those classes evenly in your week. Example: Day 1 is a Monday, Day 2 is a Tuesday, Day 3 is a Thursday, and Day 4 is a Friday. If you can’t do this with your schedule, it’s totally okay and you can do the classes on whichever days work best for you. 

Just a reminder - when you’re training in areas of weakness, limitation, or past injury - it’s important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!

4 classesper week

In this program we have classes that are around 10-20min, so this is for all those who are short on time and want to get some quick mobility sessions in!

I’ve designed this program in a way that allows you to pick your own classes and schedule. You can do as many or as little classes as you want per week.

I’ve picked out 2-3 classes per joint that you can choose from.

Here’s the classes per joint focus:

Hips: 
Short Class 102 Hip Warm Up (14min) 
Short Class 83: Hip Circuit (14min)
Short Class 93 Hip Circuit (20min)

Shoulders: 
Short Class 103 Shoulder Warm Up (15min) 
Short Class 84 Shoulder Circuit (15min)
Short Class 69: Shoulder CAR Variations (21min)

Scapula: 
Short Class 110 Scapula Warm Up (14min)
Short Class 94: Scapula Circuit (15min) 

Spine: 
Short Class 105 Spine Warm Up (15min) 
Short Class 19 Spine Circuit (16min)
Short Class 81: Thoracic CAR Variations (22min)

Full body: 
Short Class 34 Full Body Warm Up (15min) 
Short Class 16 Full Body Circuit (15min)
Short Class 112 Full Body Cooldown (13min)

Knees: 
Short Class 106 Knee Warm Up (15min)
Short Class 97: Knee CAR (12min)
Short Class 62 Knee End-range (24min)

Ankle: 
Short Class 109: Ankle Warm Up (10min)
Short Class 72: Ankle Plantarflexion (20min)
Short Class 89: Ankle Inversion (23min)

Foot/toe: 
Short Class 76 Big Toe Dorsiflexion (15min) 
Short Class 123: Foot Warm Up (13min)
Short Class 104: Big Toe Abduction (21min)

Wrist/Elbow: 
Short Class 107: Wrist Warm Up (12min)
Short Class 63 Wrist Extension (15min) 
Short Class 122: Elbow Warm Up (10min)

Hand/finger: 
Short Class 86 Finger CARs (14min) 
Short Class 29 Intrinsic Hand Strengthening (22min)

Pelvis: 
Short Class 23: Neck and Pelvis (20min) 
Short Class 100: Reducing Excessive Anterior Pelvic Tilt (16min)

Neck:
Short Class 67: Neck Extension and Flexion (20min)
Short Class 82: Neck Lateral Flexion (20min)

Additional options:
Short Class 119: Hip and Low Back Circuit (16min)
Short Class 85: TMJ Jaw (8min)

So essentially you will pinpoint a joint that you want to train on a given day and then you will pick from any one of the classes in that bracket. It honestly doesn’t matter which class you choose and you can alternate between the classes each time. For example, if you’re targeting the hips: the first time you train the hips you can target Short Class 102 Hip Warm Up and the next time you target the hips you can target Short Class 83 Hip Circuit, and the next time Short Class 93, and then keep alternating through them each time, or just doing the ones you really like consistently. 

Any of the classes that DON’T feature PAILs/RAILs can be done as many times as you want per week. For example, if you only wanted to do hip classes, you could do one of these hip classes every single day if you wanted to because they don’t have any PAILs/RAILs in them. When we do PAILs/RAILs we’re essentially doing high level strength training on a specific joint, which means that joint will need more recovery time. So if you’re taking a class that has PAILs/RAILs: I would recommend only targeting a PAILs/RAILs class for a specific joint 2x a week, and spreading those sessions out evenly throughout your week (for example a Monday and a Thursday).

Here’s the list of the classes in this program that have PAILs/RAILs:
Short Class 89 Ankle Inversion
Short Class 72: Ankle Plantarflexion 
Short Class 76 Big Toe Dorsiflexion
Short Class 63 Wrist Extension
Short Class 67 Neck Extension and Flexion
Short Class 82 Neck Lateral Flexion

So if you’re targeting one of these specific joints and classes, I would only recommend doing PAILs/RAILs on a specific joint 2x a week, spread out evenly throughout the week.

Overall, which joint focuses you decide to prioritize in a given week is totally up to you and your goals! Let’s say the hips, shoulders, scapula, and spine are your biggest focuses and you want to target one class every day, here’s how you can program it:

Day 1: Hips
Day 2: Shoulders
Day 3: Spine
Day 4: Scapula
Day 5: Hips
Day 6: Shoulders
Day 7: Spine

Then the next week, Day 1 would start on the Scapula. So you just keep going in order.

Or if you just wanted to focus on those 4 joints and you wanted to do classes 4x a week, you can just do a class for each joint 1x a week.

There’s many ways you can program these classes and it’s all dependent on your schedule and your goals. If you want more of a full body approach you can just do a new joint focus every day. Or if you wanted to really hone in on 2-3 priority areas you can just make those a bigger focus and get consistent inputs on those areas. When it comes to training your priority areas, it’s great to target them around 2-3x a week. 1-2x a week if the classes have PAILs/RAILs in them and around 2-3x a week if there’s no PAILs/RAILs. But like I said, if there’s no PAILs/RAILs in the classes, you could essentially do that class every single day if you really wanted to.

In conclusion, this program is designed in a way that encourages you not to overthink it. These classes are really short and there’s less of a need to have a strict schedule. Pick a class on any joint you want to target and get some quick buttery movement! 

I hope you enjoy these quicker sessions!

Options from 1-7 classes per week

This is a beginner program from that features classes from 15-30min. We will do 2 classes per week for 12 weeks and target the Wrist and Elbows.

Week 1:
Day 1: Short Class 107
Day 2: Short Class 122

Week 2:
Day 1: Short Class 63
Day 2: Short Class 80

Week 3:
Day 1: Short Class 99
Day 2: Short Class 56

Week 4:
Day 1: Short Class 63
Day 2: Short Class 80

Week 5:
Day 1: Short Class 99
Day 2: Short Class 56

Week 6:
Day 1: Short Class 107
Day 2: Short Class 101
 
Week 7:
Day 1: Short Class 47
Day 2: Short Class 80

Week 8:
Day 1: Short Class 63
Day 2: Short Class 129

Week 9:
Day 1: Short Class 99
Day 2: Short Class 56

Week 10:
Day 1: Short Class 47
Day 2: Short Class 101

Week 11:
Day 1: Short Class 63
Day 2: Short Class 80

Week 12:
Day 1: Short Class 99
Day 2: Short Class 129

If possible, space out your sessions with an even amount of days in-between. For example: Day 1 on a Monday and Day 2 on a Thursday. 

Just a reminder - when you’re training in areas of weakness, limitation, or past injury - it’s important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!

This is a beginner program from that features classes from 15-30min. We will do 2 classes per week for 12 weeks and target the Knees and Ankles.

Week 1: 
Day 1: Short Class 97 
Day 2: Short Class 109

Week 2: 
Day 1: Short Class 106 
Day 2: Short Class 65

Week 3: 
Day 1: Short Class 92 
Day 2: Short Class 89

Week 4: 
Day 1: Short Class 58 
Day 2: Short Class 72

Week 5: 
Day 1: Short Class 135 
Day 2: Short Class 109

Week 6: 
Day 1: Short Class 92 
Day 2: Short Class 42

Week 7: 
Day 1: Short Class 58 
Day 2: Short Class 89

Week 8: 
Day 1: Short Class 135 
Day 2: Short Class 72

Week 9: 
Day 1: Short Class 70 
Day 2: Short Class 109

Week 10: 
Day 1: Short Class 106 
Day 2: Short Class 65

Week 11: 
Day 1: Short Class 62 
Day 2: Short Class 89

Week 12: 
Day 1: Short Class 70 
Day 2: Short Class 72

Just a reminder - when you’re training in areas of weakness, limitation, or past injury - it’s important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!

This is a beginner program for the elbows. We will do classes 2 classes a week for 12 weeks!

WEEK 1:
Day 1 - Short Class 122
Day 2 - Short Class 56 

WEEK 2:
Day 1 - Short Class 122
Day 2 - Short Class 80 

WEEK 3: 
Day 1 - Short Class 56
Day 2 - Short Class 80

WEEK 4: 
Day 1 - Short Class 56 
Day 2 - Short Class 80

WEEK 5: 
Day 1 - Short Class 101 
Day 2 - Short Class 56

WEEK 6: 
Day 1 - Short Class 129 
Day 2 - Short Class 80

WEEK 7: 
Day 1 - Short Class 56 
Day 2 - Short Class 80

WEEK 8: 
Day 1 - Short Class 101 
Day 2 - Short Class 56

WEEK 9: 
Day 1 - Short Class 129 
Day 2 - Short Class 80

WEEK 10: 
Day 1 - Short Class 56 
Day 2 - Short Class 80

WEEK 11: 
Day 1 - Short Class 101 
Day 2 - Short Class 56

WEEK 12: 
Day 1 - Short Class 101 
Day 2 - Short Class 129

I recommend you space out the sessions with an even amount of days in-between for better recovery. Example: Day 1 is a Monday and Day 2 is a Thursday. 

Just a reminder - when you’re training in areas of weakness, limitation, or past injury - it’s important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!

Beginner Programs: Classes from 15-30min

This is my ultimate intermediate program. We will do 2 classes a week for 3 months. We will target Hips, Shoulders/Scap and Spine. These are bigger joints that give you a lot of bang for your buck.

In this 3 month program I will teach you how to gradually progress through slightly more advanced classes each month in a systematic approach. This program can be great for those who just completed the 3 month ultimate beginner program and want to continue their progress - or for those who’ve been in the program for a couple months and want to settle in on a good 3 month plan moving forward.

Week 1: 
Day 1: Short Class 1 
Day 2: Short Class 2 

Week 2: 
Day 1: Short Class 78 
Day 2: Short Class 3

Week 3: 
Day 1: Class 29 
Day 2: Short Class 20

Week 4: 
Day 1: Short Class 35 
Day 2: Short Class 17

Week 5: 
Day 1: Short Class 18 
Day 2: Short Class 78

Week 6: 
Day 1: Short Class 1 
Day 2: Short Class 2

Week 7: 
Day 1: Class 22 
Day 2: Class 29

Week 8: 
Day 1: Short Class 36 
Day 2: Short Class 78

Week 9: 
Day 1: Short Class 11 
Day 2: Short Class 40

Week 10: 
Day 1: Class 22 
Day 2: Short Class 1

Week 11: 
Day 1: Short Class 36 
Day 2: Short Class 78

Week 12: 
Day 1: Short Class 77 
Day 2: Short Class 40

I recommend you space out the sessions with an even amount of days in-between if possible (not absolutely necessary though). Example: Day 1 is a Monday and Day 2 is a Thursday. On the days you don’t do classes, I highly recommend doing your full body CARs routine (Intro Video 5).
_______

If you did want to target other joints in addition to this program here’s how you can do it.

You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 3rd day (or 4th day) option, depending on what joint is your biggest priority:

Month 1 Choices:
Class 26: Ankles 
Class 28: Knees 
Short Class 6: Elbows 
Short Class 5: Wrist 
Short Class 33: Neck: Rotation 
Short Class 67: Neck: Flexion/Extension 
Short Class 82: Neck: Lateral flexion

Month 2-3 choices (You can use still use month 1 classes as well):
Class 16: Knee Flexion & Extension
Class 20: Knees IR & ER
Short Class 10: Ankles & Big toe dorsiflexion 
Short Class 28: Ankle dorsiflexion & plantarflexion
Short Class 39: Toes/intrinsic foot strength
Short Class 42: Calf specific (ankle class)
Short Class 47: Wrist Flexion and extension 
Short Class 56: Elbow pronation 
Short Class 80: Elbow Supination 
Short Class 85: TMJ (Jaw)
Short Class 86: Finger CARs

You can find all my Ankle/Knee/Foot/Toe Classes here: https://kinstretchwithbeard.vhx.tv/class-focus-ankle-knee-foot-toes

You can find all my Wrist/Elbow/Hand classes here: https://kinstretchwithbeard.vhx.tv/class-focus-wrist-elbow

So you could just add a “Day 3” option to your program and fill in with one of these classes. Which joint you would pick on your 3rd day would be completely dependent on you and your goals. You could even add a ‘Day 4’ as well if you had two additional joints you wanted to prioritize each week. So an example would be Day 3 is for the knees and Day 4 is for the ankles - then you could pick from any class available above to target that joint.

If you ended up doing 3 classes per week it would be ideal to space them out. Something like a Monday/Wednesday/Friday. If you did 4x a week classes - Monday/Tuesday/Thursday/Friday. If this is not possible, that’s okay. 

A reminder - make sure to listen to your body and go at your own pace. At no point should you work in any range of motion that creates pain. When training in areas of past injury/pain/dysfunction - the tissue quality could be weak, so the amount of force/stress/load it can absorb will be low at first. Intelligent training is gradually building up and adhering to *progressive* overload. In these areas keep your intensity levels low at first and gradually build up.
_______

After you’ve completed your 3 month program - I would recommend doing my 3 month Ultimate Advanced program. This will help you build on the progress you’ve made from the 3 month intermediate program. Another option is restarting this intermediate program from the beginning, which is absolutely okay - especially if you’re making great progress and feel comfortable here.

Here’s my Ultimate Advanced Programs if you want to check them out:

https://kinstretchwithbeard.vhx.tv/2-classes-per-week-15

https://kinstretchwithbeard.vhx.tv/3-classes-per-week-18

https://kinstretchwithbeard.vhx.tv/4-classes-per-week-13

https://kinstretchwithbeard.vhx.tv/5-classes-per-week-8

If you have any questions feel free to reach out to me. Hope you enjoy the program!

This is my ultimate intermediate program. We will do 3 classes a week for 3 months. We will target Hips, Shoulders/Scap and Spine. These are bigger joints that give you a lot of bang for your buck.

In this 3 month program I will teach you how to gradually progress through slightly more advanced classes each month in a systematic approach. This program can be great for those who just completed the 3 month ultimate beginner program and want to continue their progress - or for those who’ve been in the program for a couple months and want to settle in on a good 3 month plan moving forward.

Week 1: 
Day 1: Short Class 1 
Day 2: Short Class 36
Day 3: Short Class 78

Week 2: 
Day 1: Class 29 
Day 2: Short Class 20 
Day 3: Short Class 35

Week 3: 
Day 1: Short Class 17 
Day 2: Short Class 36
Day 3: Short Class 78

Week 4: 
Day 1: Short Class 1 
Day 2: Short Class 20
Day 3: Short Class 35

Week 5: 
Day 1: Class 29 
Day 2: Short Class 36
Day 3: Short Class 78

Week 6: 
Day 1: Short Class 11
Day 2: Short Class 40
Day 3: Class 22

Week 7: 
Day 1: Short Class 1 
Day 2: Short Class 36
Day 3: Short Class 78

Week 8: 
Day 1: Short Class 32
Day 2: Short Class 40
Day 3: Class 22

Week 9: 
Day 1: Short Class 77
Day 2: Short Class 36
Day 3: Short Class 26

Week 10: 
Day 1: Class 18
Day 2: Short Class 40
Day 3: Class 22

Week 11: 
Day 1: Short Class 37
Day 2: Short Class 57
Day 3: Short Class 113

Week 12: 
Day 1: Short Class 53
Day 2: Short Class 41
Day 3: Class 22

I recommend you space out the sessions with an even amount of days in-between if possible (not absolutely necessary though). Example: Day 1 is a Monday, Day 2 is a Wednesday, and Day 3 is a Friday. On the days you don’t do classes, I highly recommend doing your full body CARs routine (Intro Video 5). 
_______

If you did want to target other joints in addition to this program here’s how you can do it.

You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 4th day (or 5th day) option, depending on what joint is your biggest priority to add:

Month 1 Choices:
Class 26: Ankles 
Class 28: Knees 
Short Class 6: Elbows 
Short Class 5: Wrist 
Short Class 33: Neck: Rotation 
Short Class 67: Neck: Flexion/Extension 
Short Class 82: Neck: Lateral flexion

Month 2-3 choices (You can use still use month 1 classes as well):
Class 16: Knee Flexion & Extension
Class 20: Knees IR & ER
Short Class 10: Ankles & Big toe dorsiflexion 
Short Class 28: Ankle dorsiflexion & plantarflexion
Short Class 39: Toes/intrinsic foot strength
Short Class 42: Calf specific (ankle class)
Short Class 47: Wrist Flexion and extension 
Short Class 56: Elbow pronation 
Short Class 80: Elbow Supination 
Short Class 85: TMJ (Jaw)
Short Class 86: Finger CARs

You can find all my Ankle/Knee/Foot/Toe Classes here: https://kinstretchwithbeard.vhx.tv/class-focus-ankle-knee-foot-toes

You can find all my Wrist/Elbow/Hand classes here: https://kinstretchwithbeard.vhx.tv/class-focus-wrist-elbow

So you could just add a “Day 4” option to your program and fill in with one of these classes. Which joint you would pick on your 4th day would be completely dependent on you and your goals. You could even add a ‘Day 5’ as well if you had two additional joints you wanted to prioritize each week. So an example would be Day 4 is for the knees and Day 5 is for the ankles - then you could pick from any class available above to target that joint.

If you ended up doing 4x a week classes it would be ideal to do space them out. Maybe something like this: Monday/Tuesday/Thursday/Friday. If you did 5x a week you can either do Monday-Friday with 2 days off, or Monday, Tuesday, Wednesday, Friday, Saturday.

A reminder - make sure to listen to your body and go at your own pace. At no point should you work in any range of motion that creates pain. When training in areas of past injury/pain/dysfunction - the tissue quality could be weak, so the amount of force/stress/load it can absorb will be low at first. Intelligent training is gradually building up and adhering to *progressive* overload. In these areas keep your intensity levels low at first and gradually build up.
_______

After you’ve completed your 3 month program - I would recommend doing my 3 month Ultimate Advanced program. This will help you build on the progress you’ve made from the 3 month intermediate program. Another option is restarting this intermediate program from the beginning, which is absolutely okay - especially if you’re making great progress and feel comfortable here.

Here’s my Ultimate Advanced Programs if you want to check them out:

https://kinstretchwithbeard.vhx.tv/2-classes-per-week-15

https://kinstretchwithbeard.vhx.tv/3-classes-per-week-18

https://kinstretchwithbeard.vhx.tv/4-classes-per-week-13

https://kinstretchwithbeard.vhx.tv/5-classes-per-week-8

If you have any questions feel free to reach out to me. Hope you enjoy the program!

This is my ultimate intermediate program. We will do 4 classes a week for 3 months. We will target Hips, Shoulders/Scap and Spine. These are bigger joints that give you a lot of bang for your buck.

In this 3 month program I will teach you how to gradually progress through slightly more advanced classes each month in a systematic approach. This program can be great for those who just completed the 3 month ultimate beginner program and want to continue their progress - or for those who’ve been in the program for a couple months and want to settle in on a good 3 month plan moving forward.

Week 1: 
Day 1: Short Class 1 
Day 2: Short Class 36
Day 3: Short Class 78
Day 4: Short Class 3

Week 2: 
Day 1: Class 29 
Day 2: Short Class 20 
Day 3: Short Class 35
Day 4: Short Class 3

Week 3: 
Day 1: Short Class 17 
Day 2: Short Class 36
Day 3: Short Class 78
Day 4: Short Class 13

Week 4: 
Day 1: Short Class 1 
Day 2: Short Class 20
Day 3: Short Class 113
Day 4: Short Class 3

Week 5: 
Day 1: Class 29 
Day 2: Short Class 36
Day 3: Short Class 78
Day 4: Short Class 18

Week 6: 
Day 1: Short Class 11
Day 2: Short Class 2
Day 3: Class 22
Day 4: Short Class 40

Week 7: 
Day 1: Short Class 1 
Day 2: Short Class 36
Day 3: Short Class 78
Day 4: Short Class 40

Week 8: 
Day 1: Short Class 32
Day 2: Short Class 20
Day 3: Short Class 37
Day 4: Class 22

Week 9: 
Day 1: Short Class 77
Day 2: Short Class 36
Day 3: Short Class 26
Day 4: Short Class 40

Week 10: 
Day 1: Class 18
Day 2: Short Class 2
Day 3: Short Class 50
Day 4: Class 22

Week 11: 
Day 1: Short Class 32
Day 2: Short Class 36
Day 3: Short Class 37
Day 4: Short Class 40

Week 12: 
Day 1: Short Class 53
Day 2: Short Class 57
Day 3: Class 22
Day 4: Short Class 40

I recommend you space out the sessions with an even amount of days in-between if possible. Example: Day 1 is a Monday, Day 2 is a Tuesday, Day 3 is a Thursday, and Day 4 is a Friday. On the days you don’t do classes, I highly recommend doing your full body CARs routine (Intro Video 5). 
_______

If you did want to target other joints in addition to this program here’s how you can do it.

You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 5th day (or 6th day) option, depending on what joint is your biggest priority to add:

Month 1 Choices:
Class 26: Ankles 
Class 28: Knees 
Short Class 6: Elbows 
Short Class 5: Wrist 
Short Class 33: Neck: Rotation Short 
Class 67: Neck: Flexion/Extension 
Short Class 82: Neck: Lateral flexion

Month 2-3 choices (You can use still use month 1 classes as well):
Class 16: Knee Flexion & Extension
Class 20: Knees IR & ER
Short Class 10: Ankles & Big toe dorsiflexion 
Short Class 28: Ankle dorsiflexion & plantarflexion
Short Class 39: Toes/intrinsic foot strength
Short Class 42: Calf specific (ankle class)
Short Class 47: Wrist Flexion and extension 
Short Class 56: Elbow pronation 
Short Class 80: Elbow Supination 
Short Class 85: TMJ (Jaw)
Short Class 86: Finger CARs

You can find all my Ankle/Knee/Foot/Toe Classes here: https://kinstretchwithbeard.vhx.tv/class-focus-ankle-knee-foot-toes

You can find all my Wrist/Elbow/Hand classes here: https://kinstretchwithbeard.vhx.tv/class-focus-wrist-elbow

So you could just add a “Day 5” option to your program and fill in with one of these classes. Which joint you would pick on your 4th day would be completely dependent on you and your goals. You could even add a ‘Day 6’ as well if you had two additional joints you wanted to prioritize each week. So an example would be Day 5 is for the knees and Day 6 is for the ankles - then you could pick from any class available above to target that joint.

A reminder - make sure to listen to your body and go at your own pace. At no point should you work in any range of motion that creates pain. When training in areas of past injury/pain/dysfunction - the tissue quality could be weak, so the amount of force/stress/load it can absorb will be low at first. Intelligent training is gradually building up and adhering to *progressive* overload. In these areas keep your intensity levels low at first and gradually build up.
_______

After you’ve completed your 3 month program - I would recommend doing my 3 month Ultimate Advanced program. This will help you build on the progress you’ve made from the 3 month intermediate program. Another option is restarting this intermediate program from the beginning, which is absolutely okay - especially if you’re making great progress and feel comfortable here.

Here’s my Ultimate Advanced Programs if you want to check them out:

https://kinstretchwithbeard.vhx.tv/2-classes-per-week-15

https://kinstretchwithbeard.vhx.tv/3-classes-per-week-18

https://kinstretchwithbeard.vhx.tv/4-classes-per-week-13

https://kinstretchwithbeard.vhx.tv/5-classes-per-week-8

If you have any questions feel free to reach out to me. Hope you enjoy the program!

This is my ultimate intermediate program. We will do 5 classes a week for 3 months. We will target Hips, Shoulders/Scap and Spine. These are bigger joints that give you a lot of bang for your buck.

In this 3 month program I will teach you how to gradually progress through slightly more advanced classes each month in a systematic approach. This program can be great for those who just completed the 3 month ultimate beginner program and want to continue their progress - or for those who’ve been in the program for a couple months and want to settle in on a good 3 month plan moving forward.

Week 1
Day 1: Short Class 1
Day 2: Short Class 36
Day 3: Short Class 78
Day 4: Class 12
Day 5: Short Class 40

Week 2
Day 1: Short Class 1
Day 2: Short Class 20
Day 3: Short Class 78
Day 4: Short Class 17
Day 5: Short Class 40

Week 3
Day 1: Short Class 1
Day 2: Short Class 36
Day 3: Class 22
Day 4: Class 29
Day 5: Short Class 40

Week 4
Day 1: Short Class 53
Day 2: Short Class 57
Day 3: Class 22
Day 4: Short Class 11
Day 5: Short Class 88

Week 5
Day 1: Class 18
Day 2: Short Class 36
Day 3: Class 22
Day 4: Short Class 50
Day 5: Short Class 40

Week 6
Day 1: Short Class 32
Day 2: Short Class 20
Day 3: Short Class 35
Day 4: Short Class 37
Day 5: Short Class 40

Week 7
Day 1: Short Class 1
Day 2: Short Class 36
Day 3: Class 22
Day 4: Short Class 11
Day 5: Short Class 40

Week 8
Day 1: Class 27
Day 2: Short Class 54
Day 3: Short Class 26
Day 4: Short Class 27
Day 5: Short Class 88

Week 9
Day 1: Short Class 53
Day 2: Short Class 57
Day 3: Class 22
Day 4: Short Class 11
Day 5: Short Class 40

Week 10
Day 1: Class 27
Day 2: Short Class 36
Day 3: Short Class 113
Day 4: Short Class 27
Day 5: Short Class 40

Week 11
Day 1: Short Class 1
Day 2: Short Class 49
Day 3: Class 22
Day 4: Short Class 11
Day 5: Short Class 61

Week 12
Day 1: Class 27
Day 2: Short Class 36
Day 3: Short Class 26
Day 4: Short Class 27
Day 5: Short Class 40

Since we work two hip classes and two shoulder/scap classes a week, it will be great to space out the same joint focus evenly throughout your week. Example would be Day 1 and Day 4 (Hip classes) to be placed on a Monday and Thursday. Then Day 2 and Day 5 (Shoulder/Scap classes) to be placed on a Tuesday and Friday. Day 3 (spine) can be on a Wednesday, Saturday, or Sunday in this scenario. On the days you don’t do classes I highly recommend doing your full body CARs routine (Intro Video 5). 
_______

If you did want to target other joints in addition to this program here’s how you can do it.

You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 6th day (or 7th day) option, depending on what joint is your biggest priority to add:

Month 1 Choices: 
Class 26: Ankles 
Class 28: Knees Short 
Class 6: Elbows Short 
Class 5: Wrist Short 
Class 33: Neck: Rotation 
Short Class 67: Neck: Flexion/Extension 
Short Class 82: Neck: Lateral flexion

Month 2-3 choices (You can use still use month 1 classes as well): 
Class 16: Knee Flexion & Extension
Class 20: Knees IR & ER
Short Class 10: Ankles & Big toe dorsiflexion 
Short Class 28: Ankle dorsiflexion & plantarflexion
Short Class 39: Toes/intrinsic foot strength
Short Class 42: Calf specific (ankle class)
Short Class 47: Wrist Flexion and extension 
Short Class 56: Elbow pronation 
Short Class 80: Elbow Supination 
Short Class 85: TMJ (Jaw)
Short Class 86: Finger CARs

You can find all my Ankle/Knee/Foot/Toe Classes here: https://kinstretchwithbeard.vhx.tv/class-focus-ankle-knee-foot-toes

You can find all my Wrist/Elbow/Hand classes here: https://kinstretchwithbeard.vhx.tv/class-focus-wrist-elbow

So you could just add a “Day 6” option to your program and fill in with one of these classes. Which joint you would pick on your 6th day would be completely dependent on you and your goals. You could even add a ‘Day 7’ as well if you had two additional joints you wanted to prioritize each week. So an example would be Day 6 is for the knees and Day 7 is for the ankles.

A reminder - make sure to listen to your body and go at your own pace. At no point should you work in any range of motion that creates pain. When training in areas of past injury/pain/dysfunction - the tissue quality could be weak, so the amount of force/stress/load it can absorb will be low at first. Intelligent training is gradually building up and adhering to *progressive* overload. In these areas keep your intensity levels low at first and gradually build up.
_______

After you’ve completed your 3 month program - I would recommend doing my 3 month Ultimate Advanced program. This will help you build on the progress you’ve made from the 3 month intermediate program. Another option is restarting this intermediate program from the beginning, which is absolutely okay - especially if you’re making great progress and feel comfortable here.

Here’s my Ultimate Advanced Programs if you want to check them out:

https://kinstretchwithbeard.vhx.tv/2-classes-per-week-15

https://kinstretchwithbeard.vhx.tv/3-classes-per-week-18

https://kinstretchwithbeard.vhx.tv/4-classes-per-week-13

https://kinstretchwithbeard.vhx.tv/5-classes-per-week-8

If you have any questions feel free to reach out to me. Hope you enjoy the program!

This intermediate program is specifically for the Lower back and Hips. We will do 3 classes per week for 3 months. For those who’ve already done the beginner Lower Back and Hip program, this is a great intermediate progression to keep your progress going.

Week 1: 
Day 1: Short Class 78 
Day 2: Short Class 1
Day 3: Short Class 113

Week 2: 
Day 1: Short Class 7
Day 2: Short Class 32
Day 3: Short Class 35

Week 3: 
Day 1: Short Class 78 
Day 2: Short Class 90
Day 3: Short Class 113

Week 4: 
Day 1: Short Class 7 
Day 2: Short Class 37 
Day 3: Short Class 130

Week 5: 
Day 1: Short Class 79
Day 2: Short Class 1 
Day 3: Short Class 113

Week 6: 
Day 1: Class 22 
Day 2: Short Class 77 
Day 3: Short Class 35

Week 7: 
Day 1: Short Class 79 
Day 2: Class 12
Day 3: Short Class 113

Week 8: 
Day 1: Short Class 78
Day 2: Short Class 11 
Day 3: Short Class 130

Week 9: 
Day 1: Class 22 
Day 2: Short Class 1 
Day 3: Short Class 113

Week 10: 
Day 1: Short Class 7
Day 2: Short Class 90 
Day 3: Short Class 35

Week 11: 
Day 1: Class 22 
Day 2: Short Class 53 
Day 3: Short Class 113

Week 12: 
Day 1: Short Class 79
Day 2: Short Class 127 
Day 3: Short Class 130

I’d recommend spacing out the sessions evenly if possible. Example: Day 1 is a Monday, Day 2 is a Wednesday, Day 3 is a Friday.

It's important to remember that in the areas of past pain/injury - the quality of tissue could be weak, so the amount of force/stress those areas can absorb will be low at first. So it's important as you do the classes to keep the intensity low at first. Keep your irradiation levels low, especially during PAILs/RAILs, always work in pain-free ranges of motion, and slowly build up the intensity over time. The goal is to stimulate these areas but not over do it in the beginning, and then gradually progress over time.

I hope you enjoy the program!

This intermediate program is specifically for the Lower back and Hips. We will do 4 classes per week for 3 months. For those who’ve already done the beginner Lower Back and Hip program, this is a great intermediate progression to keep your progress going.

Week 1:
Day 1: Short Class 1
Day 2: Short Class 78
Day 3: Short Class 17
Day 4: Short Class 113

Week 2:
Day 1: Short Class 32
Day 2: Short Class 7
Day 3: Short Class 37
Day 4: Short Class 35

Week 3:
Day 1: Short Class 1
Day 2: Short Class 78
Day 3: Short Class 90
Day 4: Short Class 113

Week 4:
Day 1: Short Class 32
Day 2: Short Class 7
Day 3: Short Class 37
Day 4: Short Class 130

Week 5:
Day 1: Short Class 1
Day 2: Short Class 79
Day 3: Short Class 77
Day 4: Short Class 113

Week 6:
Day 1: Short Class 32
Day 2: Class 22
Day 3: Short Class 37
Day 4: Short Class 35

Week 7:
Day 1: Class 12
Day 2: Short Class 79
Day 3: Short Class 17
Day 4: Short Class 113

Week 8:
Day 1: Short Class 96
Day 2: Short Class 78
Day 3: Short Class 37
Day 4: Short Class 130

Week 9:
Day 1: Short Class 11
Day 2: Class 22
Day 3: Short Class 127
Day 4: Short Class 113

Week 10:
Day 1: Short Class 1
Day 2: Short Class 7
Day 3: Short Class 53
Day 4: Short Class 35

Week 11:
Day 1: Short Class 32
Day 2: Class 22
Day 3: Short Class 37
Day 4: Short Class 113

Week 12:
Day 1: Short Class 90
Day 2: Short Class 79
Day 3: Short Class 17
Day 4: Short Class 130

I recommend spacing out the sessions throughout your week. Example: Day 1 is a Monday, Day 2 is a Tuesday, Day 3 is a Thursday. Day 4 is a Friday. Since we’re targeting the same joint (hips / spine) twice, we just want to make sure we allow for a few days of recovery before targeting the same joint again.

If you have the time available, I would recommend doing your full body CARs routine (intro video 5) on the days where you don't don't do classes.

Just a reminder - when training in areas of past injury/pain/dysfunction - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas could be weak, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge.

I hope you enjoy the program!

This program is for intermediate students who want to focus on upper body joints. We will be targeting the shoulders, scapula, general spine, and neck. This program features 2 classes per week for 3 months. Class length ranges from 20-55min.

Week 1: 
Day 1: Short Class 36 
Day 2: Short Class 78 

Week 2:
Day 1: Short Class 40 
Day 2: Short Class 33

Week 3: 
Day 1: Short Class 41 
Day 2: Short Class 7

Week 4:
Day 1: Short Class 60 
Day 2: Short Class 67

Week 5: 
Day 1: Short Class 36 
Day 2: Class 22 

Week 6:
Day 1: Short Class 40 
Day 2: Short Class 82

Week 7: 
Day 1: Short Class 2 
Day 2: Class 22 

Week 8:
Day 1: Short Class 40 
Day 2: Short Class 33

Week 9: 
Day 1: Short Class 20 
Day 2: Short Class 26 

Week 10:
Day 1: Short Class 88 
Day 2: Short Class 67

Week 11:
Day 1: Short Class 41 
Day 2: Class 22 

Week 12:
Day 1: Short Class 40 
Day 2: Short Class 82

I recommend to space out the sessions with an even amount of days in-between if possible. Example: Day 1 is a Monday, Day 2 is a Thursday. 

Just a reminder - when training in areas of weakness, limitation, or past injury - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!

This program is for intermediate students who want to focus on upper body joints. We will be targeting the shoulders, scapula, general spine, and neck.This program features 3 classes per week for 3 months.

Week 1:
Day 1: Short Class 78 
Day 2: Short Class 41
Day 3: Short Class 33

Week 2: 
Day 1: Short Class 36 
Day 2: Short Class 78 
Day 3: Short Class 40

Week 3: 
Day 1: Short Class 78 
Day 2: Short Class 2
Day 3: Short Class 67

Week 4: 
Day 1: Short Class 36 
Day 2: Class 22 
Day 3: Short Class 40

Week 5: 
Day 1: Short Class 7
Day 2: Short Class 88
Day 3: Short Class 82

Week 6: 
Day 1: Short Class 36 
Day 2: Class 22 
Day 3: Short Class 40

Week 7: 
Day 1: Short Class 78 
Day 2: Short Class 57 
Day 3: Short Class 33

Week 8: 
Day 1: Short Class 88 
Day 2: Class 22 
Day 3: Short Class 40

Week 9:
Day 1: Short Class 7
Day 2: Short Class 41
Day 3: Short Class 67

Week 10:
Day 1: Short Class 36 
Day 2: Class 22 
Day 3: Short Class 40

Week 11:
Day 1: Short Class 78
Day 2: Short Class 20
Day 3: Short Class 82

Week 12:
Day 1: Short Class 2
Day 2: Class 22
Day 3: Short Class 88

I recommend to space out the sessions with an even amount of days in-between if possible. Example: Day 1 is a Monday, Day 2 is a Wednesday, Day 3 is a Friday.

Just a reminder - when training in areas of weakness, limitation, or past injury - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!

This program is for intermediate students who want to focus on upper body joints. We will be targeting the shoulders, scapula, general spine, and neck. This program features 4 classes per week for 3 months.

Week 1: 
Day 1: Short Class 36
Day 2: Short Class 78 
Day 3: Short Class 40 
Day 4: Short Class 33

Week 2: 
Day 1: Short Class 41 
Day 2: Short Class 7
Day 3: Short Class 60 
Day 4: Short Class 67

Week 3: 
Day 1: Short Class 36 
Day 2: Class 22 
Day 3: Short Class 40 
Day 4: Short Class 82

Week 4: 
Day 1: Short Class 2 
Day 2: Class 22 
Day 3: Short Class 40 
Day 4: Short Class 33

Week 5: 
Day 1: Short Class 20 
Day 2: Short Class 26 
Day 3: Short Class 88 
Day 4: Short Class 67

Week 6: 
Day 1: Short Class 41 
Day 2: Class 22 
Day 3: Short Class 40 
Day 4: Short Class 82

Week 7: 
Day 1: Short Class 36 
Day 2: Class 22 
Day 3: Short Class 40 
Day 4: Short Class 33

Week 8: 
Day 1: Short Class 20 
Day 2: Short Class 26 
Day 3: Short Class 88 
Day 4: Short Class 67

Week 9: 
Day 1: Short Class 2
Day 2: Class 22 
Day 3: Short Class 66 
Day 4: Short Class 82

Week 10:
Day 1: Short Class 36 
Day 2: Class 22 
Day 3: Short Class 40 
Day 4: Short Class 33

Week 11:
Day 1: Short Class 20 
Day 2: Short Class 26 
Day 3: Short Class 88 
Day 4: Short Class 67

Week 12:
Day 1: Short Class 2
Day 2: Class 22 
Day 3: Short Class 66 
Day 4: Short Class 82

I recommend to space out the sessions with an even amount of days in-between if possible. For example: Day 1: Monday, Day 2: Tuesday, Day 3: Thursday, Day 4: Friday/Saturday

Just a reminder - when training in areas of weakness, limitation, or past injury - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!

This program is for intermediate students who want to focus on upper body joints. We will be targeting the shoulders, scapula, general spine, and neck. This program features 5 classes per week for 3 months. Class length ranges from 20-55min.

Week 1: 
Day 1: Short Class 36 
Day 2: Short Class 78
Day 3: Short Class 40 
Day 4: Short Class 33
Day 5: Short Class 79

Week 2: 
Day 1: Short Class 41 
Day 2: Short Class 7
Day 3: Short Class 60 
Day 4: Short Class 67
Day 5: Short Class 26

Week 3: 
Day 1: Short Class 36 
Day 2: Class 22 
Day 3: Short Class 40 
Day 4: Short Class 82
Day 5: Short Class 113

Week 4: 
Day 1: Short Class 2 
Day 2: Class 22 
Day 3: Short Class 40 
Day 4: Short Class 33
Day 5: Short Class 79

Week 5: 
Day 1: Short Class 20 
Day 2: Short Class 26 
Day 3: Short Class 88 
Day 4: Short Class 67
Day 5: Short Class 35

Week 6: 
Day 1: Short Class 41 
Day 2: Class 22 
Day 3: Short Class 40 
Day 4: Short Class 82
Day 5: Short Class 26

Week 7: 
Day 1: Short Class 36 
Day 2: Class 22 
Day 3: Short Class 40 
Day 4: Short Class 33
Day 5: Short Class 113

Week 8: 
Day 1: Short Class 20 
Day 2: Short Class 26 
Day 3: Short Class 88 
Day 4: Short Class 67
Day 5: Short Class 79

Week 9: 
Day 1: Short Class 2
Day 2: Class 22 
Day 3: Short Class 66 
Day 4: Short Class 82
Day 5: Short Class 26

Week 10: 
Day 1: Short Class 36 
Day 2: Class 22 
Day 3: Short Class 40 
Day 4: Short Class 33
Day 5: Short Class 35

Week 11: 
Day 1: Short Class 20 
Day 2: Short Class 26 
Day 3: Short Class 88 
Day 4: Short Class 67
Day 5: Short Class 79

Week 12: 
Day 1: Short Class 2
Day 2: Class 22 
Day 3: Short Class 66 
Day 4: Short Class 82
Day 5: Short Class 26

__________________

I recommend to space out the sessions evenly through your week. 

For Example: 
Day 1: Monday
Day 2: Tuesday
Day 3: Wednesday
Day 4: Thursday
Day 5: Saturday

It doesn’t have to be these exact days, but I just recommend allowing for one day in-between Day 4 and Day 5.

Just a reminder - when training in areas of weakness, limitation, or past injury - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!

Week 1:
Day 1: Short Class 1
Day 2: Class 26
Day 3: Class 28

Week 2:
Day 1: Class 12
Day 2: Short Class 10
Day 3: Class 20

Week 3:
Day 1: Short Class 1
Day 2: Class 26
Day 3: Class 28

Week 4:
Day 1: Short Class 11
Day 2: Short Class 28
Day 3: Class 20

Week 5:
Day 1: Short Class 1
Day 2: Class 26
Day 3: Class 28

Week 6:
Day 1: Class 12
Day 2: Short Class 10
Day 3: Class 20

Week 7:
Day 1: Short Class 11
Day 2: Class 26
Day 3: Short Class 62

Week 8:
Day 1: Short Class 1
Day 2: Short Class 39
Day 3: Class 28

Week 9:
Day 1: Short Class 90
Day 2: Short Class 28
Day 3: Class 20

Week 10:
Day 1: Class 29
Day 2: Class 26
Day 3: Short Class 62

Week 11:
Day 1: Class 27
Day 2: Short Class 10
Day 3: Class 28

Week 12:
Day 1: Short Class 11
Day 2: Short Class 39
Day 3: Class 20

This intermediate program is specifically for the Lower Body: Hips, Knees, Ankles, and toes. We will do 3 classes per week for 3 months. You can space out the sessions evenly throughout your week.

Just a reminder: when training in areas of past injury/pain/dysfunction - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas could be weak, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low initially if you have to, especially during PAILs/RAILs, and then gradually build up over time. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge.

I hope you enjoy the program!

Week 1:
Day 1: Short Class 1
Day 2: Class 26
Day 3: Short Class 78
Day 3: Class 28

Week 2:
Day 1: Class 12
Day 2: Short Class 10
Day 3: Short Class 35
Day 3: Class 20

Week 3:
Day 1: Short Class 1
Day 2: Class 26
Day 3: Short Class 78
Day 3: Class 28

Week 4:
Day 1: Short Class 11
Day 2: Short Class 28
Day 3: Short Class 26
Day 3: Class 20

Week 5:
Day 1: Short Class 1
Day 2: Class 26
Day 3: Class 22
Day 3: Class 28

Week 6:
Day 1: Class 12
Day 2: Short Class 10
Day 3: Short Class 35
Day 3: Class 20

Week 7:
Day 1: Short Class 11
Day 2: Class 26
Day 3: Class 22
Day 3: Short Class 62

Week 8:
Day 1: Short Class 1
Day 2: Short Class 39
Day 3: Short Class 26
Day 3: Class 28

Week 9:
Day 1: Short Class 90
Day 2: Short Class 28
Day 3: Short Class 7
Day 3: Class 20

Week 10:
Day 1: Class 29
Day 2: Class 26
Day 3: Class 22
Day 3: Short Class 62

Week 11:
Day 1: Class 27
Day 2: Short Class 10
Day 3: Short Class 59
Day 3: Class 28

Week 12:
Day 1: Short Class 11
Day 2: Short Class 39
Day 3: Class 22
Day 3: Class 20

You can space out the sessions evenly throughout your week if you'd like. For example Day 1 is a Monday, Day 2 is a Tuesday, Day 3 is a Thursday, Day 4 is a Friday or Saturday.

Just a reminder - when training in areas of past injury/pain/dysfunction - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas could be weak, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low initially if you have to, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge.

I hope you enjoy the program!

Intermediate Programs: Classes from 45-75min

This is a 3 month intermediate program that features some shorter class options. We will do 2 classes a week for 3 months. We will target Hips, Shoulders/Scap and Spine. These are bigger joints that give you a lot of bang for your buck.

This program is great for those who just completed the 3 month ultimate SHORT beginner program and want to continue their progress. Or for those who’ve been in the program for a couple months and want to settle in on a good 3 month plan moving forward.

Week 1:
Day 1: Short Class 1
Day 2: Short Class 36

Week 2:
Day 1: Short Class 78
Day 2: Short Class 11

Week 3:
Day 1: Short Class 2
Day 2: Short Class 7

Week 4:
Day 1: Short Class 96
Day 2: Short Class 36

Week 4: 
Day 1: Short Class 59
Day 2: Short Class 40

Week 5:
Day 1: Short Class 111
Day 2: Short Class 26

Week 6:
Day 1: Short Class 43
Day 2: Short Class 41

Week 6:
Day 1: Short Class 78
Day 2: Short Class 1

Week 7:
Day 1: Short Class 36
Day 2: Short Class 7

Week 8:
Day 1: Short Class 90
Day 2: Short Class 40

Week 9:
Day 1: Short Class 59
Day 2: Short Class 2

Week 10:
Day 1: Short Class 78
Day 2: Short Class 111

Week 11:
Day 1: Short Class 40
Day 2: Short Class 43

Week 12:
Day 1: Short Class 88
Day 2: Short Class 59

I recommend you space out the sessions with an even amount of days in-between if possible (not absolutely necessary though). Example: Day 1 is a Monday and Day 2 is a Thursday. On the days you don’t do classes I recommend doing your full body CARs routine (Intro Video 5) if you have the time available. 

_______

If you did want to target other joints in addition to this program here’s how you can do it.

You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 3rd day (or 4th day) option, depending on what joint is your biggest priority to add:

Class 16: Knee Flexion & Extension 
Class 20: Knee IR & ER 
Short Class 5: Wrist 
Short Class 6: Elbows 
Short Class 9: Ankle Inversion & Eversion 
Short Class 10: Ankle and Big Toe Dorsiflexion 
Short Class 28: Ankle Plantarflexion & Dorsiflexion 
Short Class 56: Elbow Pronation 
Short Class 58: Knee IR 
Short Class 63: Wrist Extension 
Short Class 67: Neck: Flexion/Extension 
Short Class 70: Knee Flexion 
Short Class 80: Elbow Supination Short Class 82: Neck: Lateral Flexion 
Short Class 85: TMJ (Jaw) 
Short Class 86: Finger CARs 
Short Class 92: Knee ER

You can find all my Ankle/Knee/Foot/Toe Classes here: https://kinstretchwithbeard.vhx.tv/class-focus-ankle-knee-foot-toes

You can find all my Wrist/Elbow/Hand classes here: https://kinstretchwithbeard.vhx.tv/class-focus-wrist-elbow

So you could just add a “Day 3” option to your program and fill in with one of these classes. Which joint you would pick on your 3rd day would be completely dependent on you and your goals. You could even add a ‘Day 4’ as well if you had two additional joints you wanted to prioritize each week. So an example would be Day 3 is for the knees and Day 4 is for the ankles.

If you ended up doing 3x a week classes it would be ideal to do space them out. Something like a Monday/Wednesday/Friday. If you did 4x a week classes - Monday/Tuesday/Thursday/Friday.
_______

A reminder - when you’re new and just starting Kinstretch, it’s a good idea to keep your intensity levels low at first, especially during PAILs/RAILs. The goal should be to gradually build up your joints and tissues over time. Not to go 100% max effort in the beginning, as you may risk overloading areas of weakness and limitation too much too soon. This is especially important when you’re training in areas of past injury/pain/dysfunction. The quality of tissue in these areas could be weak, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low initially if you have to, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and NEVER work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge.  
 _______

If after completing the program you want to do it again, you absolutely can! There is no limit to how many times you can repeat the same program.

I hope you enjoy the classes!

This is a 3 month intermediate program that features some shorter class options. We will do 3 classes a week for 3 months. We will target Hips, Shoulders/Scap and Spine. These are bigger joints that give you a lot of bang for your buck.

This program is great for those who just completed the 3 month ultimate SHORT beginner program and want to continue their progress. Or for those who’ve been in the program for a couple months and want to settle in on a good 3 month plan moving forward.

Week 1:
Day 1: Short Class 1
Day 2: Short Class 36
Day 3: Short Class 78

Week 2:
Day 1: Short Class 11
Day 2: Short Class 20
Day 3: Short Class 7

Week 3:
Day 1: Short Class 96
Day 2: Short Class 36
Day 3: Short Class 35

Week 4: 
Day 1: Short Class 32
Day 2: Short Class 40
Day 3: Short Class 26

Week 5:
Day 1: Short Class 77
Day 2: Short Class 41
Day 3: Short Class 78

Week 6:
Day 1: Short Class 1
Day 2: Short Class 36
Day 3: Short Class 7

Week 7:
Day 1: Short Class 90
Day 2: Short Class 40
Day 3: Short Class 113

Week 8:
Day 1: Short Class 1
Day 2: Short Class 2
Day 3: Short Class 78

Week 9:
Day 1: Short Class 53
Day 2: Short Class 57
Day 3: Short Class 26

Week 10:
Day 1: Short Class 111 
Day 2: Short Class 7
Day 3: Short Class 40

Week 11:
Day 1: Short Class 11
Day 2: Short Class 36
Day 3: Short Class 78

Week 12:
Day 1: Short Class 59
Day 2: Short Class 41
Day 3: Short Class 43

I recommend you space out the sessions with an even amount of days in-between if possible (not absolutely necessary though). Example: Day 1 is a Monday, Day 2 is a Wednesday, and Day 3 is a Friday. On the days you don’t do classes I recommend doing your full body CARs routine (Intro Video 5) if you have the time available. 

_______

If you did want to target other joints in addition to this program here’s how you can do it.

You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 4th day (or 5th day) option, depending on what joint is your biggest priority to add.

Here’s some options of other joint focused classes:
Class 16: Knee Flexion & Extension
Class 20: Knee IR & ER
Short Class 5: Wrist 
Short Class 6: Elbows 
Short Class 9: Ankle Inversion & Eversion
Short Class 10: Ankle and Big Toe Dorsiflexion
Short Class 28: Ankle Plantarflexion & Dorsiflexion 
Short Class 56: Elbow Pronation 
Short Class 58: Knee IR
Short Class 63: Wrist Extension
Short Class 67: Neck: Flexion/Extension 
Short Class 70: Knee Flexion
Short Class 80: Elbow Supination
Short Class 82: Neck: Lateral Flexion
Short Class 85: TMJ (Jaw)
Short Class 86: Finger CARs
Short Class 92: Knee ER
You can find all my Ankle/Knee/Foot/Toe Classes here: https://kinstretchwithbeard.vhx.tv/class-focus-ankle-knee-foot-toes

You can find all my Wrist/Elbow/Hand classes here: https://kinstretchwithbeard.vhx.tv/class-focus-wrist-elbow

So you could just add a “Day 4” option to your program and fill in with one of these classes. Which joint you would pick on your 4th day would be completely dependent on you and your goals. You could even add a ‘Day 5’ as well if you had two additional joints you wanted to prioritize each week. So an example would be Day 4 is for the knees and Day 5 is for the ankles.

If you ended up doing 4x a week classes it would be ideal to do space them out. Maybe something like this: Monday/Tuesday/Thursday/Friday. If you did 5x a week you can either do Monday-Friday with 2 days off, or Monday, Tuesday, Wednesday, Friday, Saturday.
_______

A reminder - make sure to listen to your body and go at your own pace. At no point should you work in any range of motion that creates pain. Also be mindful of keeping your intensity levels low at first, especially during PAILs/RAILs and in areas of past injury/pain/dysfunction. The goal should be to gradually build up your joints and tissue, not to go 100% max effort in the beginning. Remember, in areas of past injury/pain/dysfunction - the tissue quality could be weak, so the amount of force/stress/load it can absorb will be low at first. Intelligent training is gradually building up and adhering to *progressive* overload. Start off slow and gradually build up over time my friends. 
_______

If after completing the program you want to do it again, you absolutely can! There is no limit to how many times you can repeat the same program.

I hope you enjoy the classes!

This is a 3 month intermediate program that features some shorter class options. We will do 4 classes a week for 3 months. We will target Hips, Shoulders/Scap and Spine. These are bigger joints that give you a lot of bang for your buck.

This program is great for those who just completed the 3 month ultimate SHORT beginner program and want to continue their progress. Or for those who’ve been in the program for a couple months and want to settle in on a good 3 month plan moving forward.

Week 1:
Day 1: Short Class 1
Day 2: Short Class 36
Day 3: Short Class 78
Day 4: Short Class 40

Week 2:
Day 1: Short Class 11
Day 2: Short Class 20
Day 3: Short Class 7
Day 4: Short Class 3

Week 3:
Day 1: Short Class 96
Day 2: Short Class 36
Day 3: Short Class 35
Day 4: Short Class 40

Week 4: 
Day 1: Short Class 32
Day 2: Short Class 40
Day 3: Short Class 26
Day 4: Short Class 48

Week 5:
Day 1: Short Class 77
Day 2: Short Class 41
Day 3: Short Class 78
Day 4: Short Class 40

Week 6:
Day 1: Short Class 1
Day 2: Short Class 36
Day 3: Short Class 7
Day 4: Short Class 3

Week 7:
Day 1: Short Class 90
Day 2: Short Class 88
Day 3: Short Class 113
Day 4: Short Class 40

Week 8:
Day 1: Short Class 1
Day 2: Short Class 2
Day 3: Short Class 78
Day 4: Short Class 48

Week 9:
Day 1: Short Class 53
Day 2: Short Class 57
Day 3: Short Class 26
Day 4: Short Class 40

Week 10:
Day 1: Short Class 75
Day 2: Short Class 20
Day 3: Short Class 22
Day 4: Short Class 3

Week 11:
Day 1: Short Class 11
Day 2: Short Class 88
Day 3: Short Class 78
Day 4: Short Class 48

Week 12:
Day 1: Short Class 59
Day 2: Short Class 41
Day 3: Short Class 43
Day 4: Short Class 40

I recommend you space out the sessions with an even amount of days in-between if possible. Example: Day 1 is a Monday, Day 2 is a Tuesday, Day 3 is a Thursday, and Day 4 is a Friday. On the days you don’t do classes I recommend doing your full body CARs routine (Intro Video 5) if you have the time available. 
_______

If you did want to target other joints in addition to this program here’s how you can do it.

You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 4th day (or 5th day) option, depending on what joint is your biggest priority to add.

Here’s some options of other joint focused classes:
Class 16: Knee Flexion & Extension
Class 20: Knee IR & ER
Short Class 5: Wrist 
Short Class 6: Elbows 
Short Class 9: Ankle Inversion & Eversion
Short Class 10: Ankle and Big Toe Dorsiflexion
Short Class 28: Ankle Plantarflexion & Dorsiflexion 
Short Class 56: Elbow Pronation 
Short Class 58: Knee IR
Short Class 63: Wrist Extension
Short Class 67: Neck: Flexion/Extension 
Short Class 70: Knee Flexion
Short Class 80: Elbow Supination
Short Class 82: Neck: Lateral Flexion
Short Class 85: TMJ (Jaw)
Short Class 86: Finger CARs
Short Class 92: Knee ER

You can find all my Ankle/Knee/Foot/Toe Classes here: https://kinstretchwithbeard.vhx.tv/class-focus-ankle-knee-foot-toes

You can find all my Wrist/Elbow/Hand classes here: https://kinstretchwithbeard.vhx.tv/class-focus-wrist-elbow

So you could just add a “Day 5” option to your program and fill in with one of these classes. Which joint you would pick on your 5th day would be completely dependent on you and your goals. You could even add a ‘Day 6’ as well if you had two additional joints you wanted to prioritize each week. So an example would be Day 5 is for the knees and Day 6 is for the ankles.
_______

A reminder - make sure to listen to your body and go at your own pace. At no point should you work in any range of motion that creates pain. Also be mindful of keeping your intensity levels low at first, especially during PAILs/RAILs and in areas of past injury/pain/dysfunction. The goal should be to gradually build up your joints and tissue, not to go 100% max effort in the beginning. Remember, in areas of past injury/pain/dysfunction - the tissue quality could be weak, so the amount of force/stress/load it can absorb will be low at first. Intelligent training is gradually building up and adhering to *progressive* overload. Start off slow and gradually build up over time my friends. 
_______

If after completing the program you want to do it again, you absolutely can! There is no limit to how many times you can repeat the same program.

I hope you enjoy the classes!

This is a 3 month intermediate program that features some shorter class options. We will do 5 classes a week for 3 months. We will target Hips, Shoulders/Scap and Spine. These are bigger joints that give you a lot of bang for your buck.

This program is great for those who just completed the 3 month ultimate SHORT beginner program and want to continue their progress. Or for those who’ve been in the program for a couple months and want to settle in on a good 3 month plan moving forward.

Week 1:
Day 1: Short Class 1
Day 2: Short Class 36
Day 3: Short Class 78
Day 4: Short Class 11
Day 5: Short Class 40

Week 2:
Day 1: Short Class 96
Day 2: Short Class 20
Day 3: Short Class 7
Day 4: Short Class 32
Day 5: Short Class 88

Week 3:
Day 1: Short Class 77
Day 2: Short Class 36
Day 3: Short Class 35
Day 4: Short Class 1 
Day 5: Short Class 40

Week 4: 
Day 1: Short Class 90
Day 2: Short Class 41
Day 3: Short Class 26
Day 4: Short Class 53 
Day 5: Short Class 40

Week 5:
Day 1: Short Class 1
Day 2: Short Class 2
Day 3: Short Class 78
Day 4: Short Class 11
Day 5: Short Class 88

Week 6:
Day 1: Short Class 32
Day 2: Short Class 36
Day 3: Short Class 7
Day 4: Short Class 37
Day 5: Short Class 40

Week 7:
Day 1: Short Class 77
Day 2: Short Class 41
Day 3: Short Class 113
Day 4: Short Class 90
Day 5: Short Class 88

Week 8:
Day 1: Short Class 1
Day 2: Short Class 20
Day 3: Short Class 78
Day 4: Short Class 53
Day 5: Short Class 57

Week 9:
Day 1: Short Class 59
Day 2: Short Class 36
Day 3: Short Class 26
Day 4: Short Class 11
Day 5: Short Class 40

Week 10:
Day 1: Short Class 96
Day 2: Short Class 41
Day 3: Short Class 7
Day 4: Short Class 37
Day 5: Short Class 88

Week 11:
Day 1: Short Class 75
Day 2: Short Class 49
Day 3: Short Class 35
Day 4: Short Class 22
Day 5: Short Class 60

Week 12:
Day 1: Short Class 111
Day 2: Short Class 78
Day 3: Short Class 40
Day 4: Short Class 59
Day 5: Short Class 41

Since we work two hip classes and two shoulder/scap classes a week, it will be great to space out the same joint focus evenly throughout your week. Example would be Day 1 and Day 4 (Hip classes) to be placed on a Monday and Thursday. Then Day 2 and Day 5 (Shoulder/Scap classes) to be placed on a Tuesday and Friday. Day 3 (spine) can be on a Wednesday, Saturday, or Sunday in this scenario. On the days you don’t do classes I recommend doing your full body CARs routine (Intro Video 5) if you have the time available. 
_______

If you did want to target other joints in addition to this program here’s how you can do it.

You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 6th day (or 7th day) option, depending on what joint is your biggest priority to add:
Class 16: Knee Flexion & Extension 
Class 20: Knee IR & ER 
Short Class 5: Wrist 
Short Class 6: Elbows 
Short Class 9: Ankle Inversion & Eversion 
Short Class 10: Ankle and Big Toe Dorsiflexion Short Class 28: Ankle Plantarflexion & Dorsiflexion 
Short Class 56: Elbow Pronation 
Short Class 58: Knee IR 
Short Class 63: Wrist Extension 
Short Class 67: Neck: Flexion/Extension 
Short Class 70: Knee Flexion Short Class 80: Elbow Supination 
Short Class 82: Neck: Lateral Flexion 
Short Class 85: TMJ (Jaw) 
Short Class 86: Finger CARs 
Short Class 92: Knee ER

You can find all my Ankle/Knee/Foot/Toe Classes here: https://kinstretchwithbeard.vhx.tv/class-focus-ankle-knee-foot-toes

You can find all my Wrist/Elbow/Hand classes here: https://kinstretchwithbeard.vhx.tv/class-focus-wrist-elbow

So you could just add a “Day 6” option to your program and fill in with one of these classes. Which joint you would pick on your 6th day would be completely dependent on you and your goals. You could even add a ‘Day 7’ as well if you had two additional joints you wanted to prioritize each week. So an example would be Day 6 is for the knees and Day 7 is for the ankles.
_______

A reminder - when you’re new and just starting Kinstretch, it’s a good idea to keep your intensity levels low at first, especially during PAILs/RAILs. The goal should be to gradually build up your joints and tissues over time. Not to go 100% max effort in the beginning, as you may risk overloading areas of weakness and limitation too much too soon. This is especially important when you’re training in areas of past injury/pain/dysfunction. The quality of tissue in these areas could be weak, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low initially if you have to, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and NEVER work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge.   
_______

If after completing the program you want to do it again, you absolutely can! There is no limit to how many times you can repeat the same program.

I hope you enjoy the classes!

This is an intermediate Lower Back and Hip program that features some shorter class options (20-48min). We will do 2 classes per week for 12 weeks and target the hips, low back, and the general spine.

Week 1:
Day 1: Short Class 78
Day 2: Short Class 1

Week 2:
Day 1: Short Class 113
Day 2: Short Class 77

Week 3:
Day 1: Short Class 7
Day 2: Short Class 37

Week 4:
Day 1: Short Class 130
Day 2: Short Class 32

Week 5:
Day 1: Short Class 79
Day 2: Short Class 1

Week 6:
Day 1 Short Class 35
Day 2: Short Class 90

Week 7:
Day 1: Short Class 78
Day 2: Short Class 37

Week 8:
Day 1: Short Class 133
Day 2: Short Class 32

Week 9:
Day 1: Short Class 7
Day 2: Short Class 50

Week 10:
Day 1: Short Class 113
Day 2: Short Class 77

Week 11:
Day 1: Short Class 79
Day 2: Short Class 1

Week 12:
Day 1: Short Class 130
Day 2: Short Class 90

You can try to space out those sessions evenly throughout your week, for example Day 1 on a Monday and Day 2 on a Thursday. Though this is not absolutely necessary. 

Just a reminder - when you’re training in areas of weakness, limitation, or past injury - it’s important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!

This is an intermediate Lower Back and Hip program that features some shorter class options (20-48min). We will do 3 classes per week for 12 weeks and target the hips, low back, and the general spine.

Week 1:
Day 1: Short Class 78
Day 2: Short Class 1
Day 3: Short Class 113

Week 2:
Day 1: Short Class 7
Day 2: Short Class 37
Day 3: Short Class 130

Week 3:
Day 1: Short Class 79
Day 2: Short Class 32
Day 3: Short Class 35

Week 4:
Day 1: Short Class 78
Day 2: Short Class 77
Day 3: Short Class 133

Week 5:
Day 1: Short Class 7
Day 2: Short Class 90
Day 3: Short Class 113

Week 6:
Day 1: Short Class 79
Day 2: Short Class 1
Day 3: Short Class 130

Week 7:
Day 1: Short Class 113
Day 2: Short Class 37
Day 3: Short Class 35

Week 8:
Day 1: Short Class 130
Day 2: Short Class 32
Day 3: Short Class 133

Week 9:
Day 1: Short Class 78
Day 2: Short Class 77
Day 3: Short Class 113

Week 10:
Day 1: Short Class 7
Day 2: Short Class 50
Day 3: Short Class 130

Week 11:
Day 1: Short Class 79
Day 2: Short Class 37
Day 3: Short Class 35

Week 12:
Day 1: Short Class 113
Day 2: Short Class 32
Day 3: Short Class 133

If possible, space out those classes evenly in your week. Example: Day 1 is a Monday, Day 2 is a Wednesday, and Day 3 is a Friday. 

Just a reminder - when you’re training in areas of weakness, limitation, or past injury - it’s important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!

This is an intermediate Lower Back and Hip program that features some shorter class options (20-48min). We will do 4 classes per week for 12 weeks and target the hips, low back, and the general spine.

Day 1: Short Class 78
Day 2: Short Class 1
Day 3: Short Class 113
Day 4: Short Class 77

Week 2:
Day 1: Short Class 7
Day 2: Short Class 37
Day 3: Short Class 130
Day 4: Short Class 32

Week 3:
Day 1: Short Class 79
Day 2: Short Class 1
Day 3: Short Class 35
Day 4: Short Class 90

Week 4:
Day 1: Short Class 78
Day 2: Short Class 37
Day 3: Short Class 133
Day 4: Short Class 32

Week 5:
Day 1: Short Class 7
Day 2: Short Class 50
Day 3: Short Class 113
Day 4: Short Class 77

Week 6:
Day 1: Short Class 79
Day 2: Short Class 1
Day 3: Short Class 130
Day 4: Short Class 90

Week 7:
Day 1: Short Class 113
Day 2: Short Class 37
Day 3: Short Class 35
Day 4: Short Class 32

Week 8:
Day 1: Short Class 130
Day 2: Short Class 50
Day 3: Short Class 133
Day 4: Short Class 77

Week 9:
Day 1: Short Class 78
Day 2: Short Class 96
Day 3: Short Class 113
Day 4: Short Class 127

Week 10:
Day 1: Short Class 7
Day 2: Short Class 37
Day 3: Short Class 130
Day 4: Short Class 32

Week 11:
Day 1: Short Class 79
Day 2: Short Class 1
Day 3: Short Class 35
Day 4: Short Class 77

Week 12:
Day 1: Short Class 113
Day 2: Short Class 90
Day 3: Short Class 133
Day 4: Short Class 127

If possible, space out those classes evenly in your week. Example: Day 1 is a Monday, Day 2 is a Tuesday, Day 3 is a Thursday, and Day 4 is a Friday. 

Just a reminder - when you’re training in areas of weakness, limitation, or past injury - it’s important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!

This is an intermediate program from that features classes from 20-48min. We will do 3 classes per week for 12 weeks and target the hips, knees, and ankles/toes.

Week 1: 
Day 1: Short Class 1 
Day 2: Short Class 9
Day 3: Class 16

Week 2: 
Day 1: Short Class 32
Day 2: Short Class 10 
Day 3: Class 20

Week 3: 
Day 1: Short Class 1 
Day 2: Short Class 9 
Day 3: Short Class 62

Week 4: 
Day 1: Short Class 37 
Day 2: Short Class 28 
Day 3: Class 16

Week 5: 
Day 1: Short Class 11
Day 2: Short Class 39
Day 3: Class 20

Week 6: 
Day 1: Short Class 77
Day 2: Short Class 89 
Day 3: Short Class 58

Week 7: 
Day 1: Short Class 96 
Day 2: Short Class 42
Day 3: Short Class 92

Week 8: 
Day 1: Short Class 32
Day 2: Short Class 9 
Day 3: Short Class 70

Week 9: 
Day 1: Short Class 90 
Day 2: Short Class 10 
Day 3: Short Class 135

Week 10: 
Day 1: Short Class 53
Day 2: Short Class 9
Day 3: Class 20

Week 11: 
Day 1: Short Class 8 
Day 2: Short Class 28 
Day 3: Class 16

Week 12: 
Day 1: Class 27
Day 2: Short Class 39 
Day 3: Short Class 62

Just a reminder - when you’re training in areas of weakness, limitation, or past injury - it’s important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!

This is an intermediate program from that features classes from 20-48min. We will do 4 classes per week for 12 weeks and target the hips, knees, ankles/toes, and spine.

Week 1: 
Day 1: Short Class 1 
Day 2: Short Class 9
Day 3: Class 16
Day 4: Short Class 78

Week 2: 
Day 1: Short Class 32
Day 2: Short Class 10 
Day 3: Class 20
Day 4: Short Class 7

Week 3: 
Day 1: Short Class 1 
Day 2: Short Class 9 
Day 3: Short Class 62
Day 4: Short Class 113

Week 4: 
Day 1: Short Class 37 
Day 2: Short Class 28 
Day 3: Class 16
Day 4: Short Class 78

Week 5: 
Day 1: Short Class 11
Day 2: Short Class 39
Day 3: Class 20
Day 4: Short Class 133

Week 6: 
Day 1: Short Class 77
Day 2: Short Class 89 
Day 3: Short Class 58
Day 4: Short Class 7

Week 7: 
Day 1: Short Class 96 
Day 2: Short Class 42
Day 3: Short Class 92
Day 4: Short Class 26

Week 8: 
Day 1: Short Class 32
Day 2: Short Class 9 
Day 3: Short Class 70
Day 4: Short Class 113

Week 9: 
Day 1: Short Class 90 
Day 2: Short Class 10 
Day 3: Short Class 135
Day 4: Short Class 78

Week 10: 
Day 1: Short Class 53
Day 2: Short Class 9
Day 3: Class 20
Day 4: Short Class 133

Week 11:
Day 1: Short Class 8 
Day 2: Short Class 28 
Day 3: Class 16
Day 4: Short Class 26

Week 12: 
Day 1: Class 27
Day 2: Short Class 39 
Day 3: Short Class 62
Day 4: Short Class 79

Just a reminder - when you’re training in areas of weakness, limitation, or past injury - it’s important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!

This is an intermediate program from that features classes from 20-48min. We will do 3 classes per week for 12 weeks and target the hips, low back, the general spine, and the knees.

Week 1: 
Day 1: Short Class 78 
Day 2: Short Class 1 
Day 3: Short Class 113

Week 2: 
Day 1: Class 16
Day 2: Short Class 7 
Day 3: Short Class 37 

Week 3:
Day 1: Short Class 130
Day 2: Class 20
Day 3: Short Class 79 

Week 4:
Day 1: Short Class 32 
Day 2: Short Class 35
Day 3: Short Class 62

Week 5: 
Day 1: Short Class 78 
Day 2: Short Class 77 
Day 3: Short Class 133

Week 6:
Day 1: Short Class 70
Day 2: Short Class 7 
Day 3: Short Class 90 

Week 7:
Day 1: Short Class 113
Day 2: Short Class 58
Day 3: Short Class 79 

Week 8:
Day 1: Short Class 1 
Day 2: Short Class 130
Day 3: Short Class 92

Week 9:
Day 1: Short Class 113 
Day 2: Short Class 37 
Day 3: Short Class 35

Week 10:
Day 1: Short Class 135
Day 2: Short Class 130 
Day 3: Short Class 32 

Week 11:
Day 1: Short Class 133
Day 2: Class 16
Day 3: Short Class 78 

Week 12:
Day 1: Short Class 77
Day 2: Short Class 113
Day 3: Class 20

I recommend spacing out the sessions throughout your week. Example: Day 1 is a Monday, Day 2 is a Wednesday, Day 3 is a Friday.

Just a reminder - when training in areas of past injury/pain/dysfunction - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas could be weak, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!

This is an intermediate program from that features classes from 20-48min. We will do 4 classes per week for 12 weeks and target the hips, low back, the general spine, and the knees.

Week 1: 
Day 1: Short Class 78 
Day 2: Short Class 1 
Day 3: Short Class 113
Day 4: Class 16

Week 2: 
Day 1: Short Class 7 
Day 2: Short Class 37 
Day 3: Short Class 130
Day 4: Class 20

Week 3: 
Day 1: Short Class 79 
Day 2: Short Class 32 
Day 3: Short Class 35
Day 4: Short Class 62

Week 4: 
Day 1: Short Class 78 
Day 2: Short Class 77 
Day 3: Short Class 133
Day 4: Short Class 70

Week 5: 
Day 1: Short Class 7 
Day 2: Short Class 90 
Day 3: Short Class 113
Day 4: Short Class 58

Week 6: 
Day 1: Short Class 79 
Day 2: Short Class 1 
Day 3: Short Class 130
Day 4: Short Class 92

Week 7: 
Day 1: Short Class 113 
Day 2: Short Class 37 
Day 3: Short Class 35
Day 4: Short Class 135

Week 8: 
Day 1: Short Class 130 
Day 2: Short Class 32 
Day 3: Short Class 133
Day 4: Class 16

Week 9: 
Day 1: Short Class 78 
Day 2: Short Class 77 
Day 3: Short Class 113
Day 4: Class 20

Week 10: 
Day 1: Short Class 7 
Day 2: Short Class 50 
Day 3: Short Class 130
Day 4: Short Class 62

Week 11: 
Day 1: Short Class 79 
Day 2: Short Class 37 
Day 3: Short Class 35
Day 4: Class 16

Week 12: 
Day 1: Short Class 113 
Day 2: Short Class 32 
Day 3: Short Class 133
Day 4: Class 20

If possible, I recommend spacing out the sessions throughout your week. Example: Day 1 is a Monday, Day 2 is a Tuesday, Day 3 is a Thursday. Day 4 is a Friday.

Just a reminder - when you’re training in areas of weakness, limitation, or past injury - it’s important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!

This is an intermediate program from that features classes from 20-48min. We will do 2 classes per week for 12 weeks and target the Shoulders, Scapula, Neck, and the general Spine.

Week 1: 
Day 1: Short Class 36 
Day 2: Short Class 78

Week 2:
Day 1: Short Class 40 
Day 2: Short Class 33

Week 3: 
Day 1: Short Class 41 
Day 2: Short Class 26

Week 4:
Day 1: Short Class 60 
Day 2: Short Class 67

Week 5: 
Day 1: Short Class 36 
Day 2: Short Class 133

Week 6:
Day 1: Short Class 40 
Day 2: Short Class 82

Week 7: 
Day 1: Short Class 2 
Day 2: Short Class 78

Week 8:
Day 1: Short Class 40 
Day 2: Short Class 33

Week 9: 
Day 1: Short Class 20 
Day 2: Short Class 26

Week 10:
Day 1: Short Class 88 
Day 2: Short Class 67

Week 11:
Day 1: Short Class 41 
Day 2: Short Class 133

Week 12:
Day 1: Short Class 40 
Day 2: Short Class 82

I recommend to space out the sessions with an even amount of days in-between if possible. Example: Day 1 is a Monday, Day 2 is a Thursday.

Just a reminder - when training in areas of weakness, limitation, or past injury - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!

Intermediate Programs: Classes from 20-45min

This is a 3 month intermediate program that features class options from 15-30min. This is a great program for those who have time constraints and need shorter classes!

We will do 2 classes a week for 3 months. We will target Hips, Shoulders, and Spine. These are bigger joints that give you a lot of bang for your buck. But make sure to checkout the bottom of this description, I show you how to add in other joint focuses if desired!

Week 1:
Day 1: Short Class 93
Day 2: Short Class 41

Week 2:
Day 1: Short Class 7
Day 2: Short Class 77

Week 3:
Day 1: Short Class 61
Day 2: Short Class 79

Week 4:
Day 1: Short Class 90
Day 2: Short Class 54

Week 5:
Day 1: Short Class 67
Day 2: Short Class 96

Week 6:
Day 1: Short Class 88
Day 2: Short Class 7

Week 7:
Day 1: Short Class 11
Day 2: Short Class 74

Week 8:
Day 1: Short Class 79
Day 2: Short Class 83

Week 9:
Day 1: Short Class 44
Day 2: Short Class 82

Week 10:
Day 1: Short Class 77
Day 2: Short Class 84

Week 11:
Day 1: Short Class 113
Day 2: Short Class 96

Week 12:
Day 1: Short Class 61
Day 2: Short Class 7

________

If you want to target other joints in addition to this program here’s how you can add classes to program:

You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 3rd day, 4th day, 5th day, or even more, depending on how many classes you want to do and what you’re looking for. I have not only included which classes to target but also the exact class you would be taking on the exact week of your program.

If you wanted to add a Knee class:

Weeks 1 and 2: Short Class 106: https://kinstretchwithbeard.vhx.tv/videos/short-class-106-knee-warm-up

Weeks 3, 7, 11: Short Class Short Class 92: https://kinstretchwithbeard.vhx.tv/videos/short-class-92-knee-external-rotation

Weeks 4, 8, 12: Short Class 58: https://kinstretchwithbeard.vhx.tv/videos/short-class-58-knee-ir

Weeks 5 and 9: Short Class 62: https://kinstretchwithbeard.vhx.tv/videos/short-class-62-knee-end-range-control

Weeks 6 and 10: Short Class 70: https://kinstretchwithbeard.vhx.tv/videos/short-class-70-knee-flexion 
________

If you wanted to add an Ankle/Foot/Toe class:

Weeks 1 and 2: Short Class 109: https://kinstretchwithbeard.vhx.tv/videos/short-class-109-ankle-warm-up

Weeks 3: Short Class 65: https://kinstretchwithbeard.vhx.tv/videos/short-class-65-ankle-dorsiflexion

Weeks 4 and 8: Short Class 89: https://kinstretchwithbeard.vhx.tv/videos/short-class-89-ankle-inversion

Weeks 5 and 9: Short Class 39: https://kinstretchwithbeard.vhx.tv/videos/short-class-39-toes-and-intrinsic-foot-strength

Weeks 6 and 10: Short Class 72: https://kinstretchwithbeard.vhx.tv/videos/short-class-72-ankle-plantarflexion

Week 7: Short Class 42: https://kinstretchwithbeard.vhx.tv/videos/short-class-42-calf-specific-mobility

Week 11: Short Class 76: https://kinstretchwithbeard.vhx.tv/videos/short-class-76-big-toe-dorsiflexion-new

Week 12: Short Class 9: https://kinstretchwithbeard.vhx.tv/videos/short-class-ankle-inversion-eversion 
________

If you wanted to add a Wrist class:

Weeks 1 and 2: Short Class 107: https://kinstretchwithbeard.vhx.tv/videos/short-class-107-wrist-warm-up

Weeks 3, 6, 9: Short Class 63: https://kinstretchwithbeard.vhx.tv/videos/short-class-63-wrist-extension

Weeks 4, 7, 10: Short Class 99: https://kinstretchwithbeard.vhx.tv/videos/short-class-99-wrist-flexion

Weeks 5, 8, 11: Short Class 47: https://kinstretchwithbeard.vhx.tv/videos/short-class-47-wrist-flexion-and-extension

Week 12: Short Class 5: https://kinstretchwithbeard.vhx.tv/videos/short-class-wrist
________

If you wanted to add an Elbow class:

Weeks 1 and 2: Short Class 122: https://kinstretchwithbeard.vhx.tv/warm-up-classes/videos/short-class-122-elbow-warm-up

Weeks 3, 6, 9, 12: Short Class 80: https://kinstretchwithbeard.vhx.tv/videos/short-class-80-elbow-supination

Weeks 4, 7, 10: Short Class 56: https://kinstretchwithbeard.vhx.tv/videos/short-clas-56-elbow-pronation

Weeks 5, 8, 11: Short Class 101: https://kinstretchwithbeard.vhx.tv/videos/short-class-101-elbow-flexion 
________

So depending on how many classes you want to take, and what other joint focuses you want to incorporate, you can turn this program from a 2x a week program to a 3-7x a week program. For example, Day 3 for your knees, Day 4 for your Wrist, Day 5 for your ankles/feet, etc.

Just a reminder - when training in areas of weakness, limitation, or past injury - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy this program!

This is a 3 month intermediate program that features class options from 15-30min. This is a great program for those who have time constraints and need shorter classes!

We will do 3 classes a week for 3 months. We will target Hips, Shoulders, and Spine. These are bigger joints that give you a lot of bang for your buck. But make sure to checkout the bottom of this description, I show you how to add in other joint focuses if desired!

Week 1:
Day 1: Short Class 93
Day 2: Short Class 41
Day 3: Short Class 7

Week 2:
Day 1: Short Class 77
Day 2: Short Class 61
Day 3: Short Class 79

Week 3:
Day 1: Short Class 90
Day 2: Short Class 54
Day 3: Short Class 67

Week 4:
Day 1: Short Class 96
Day 2: Short Class 88
Day 3: Short Class 7

Week 5:
Day 1: Short Class 11
Day 2: Short Class 74
Day 3: Short Class 79

Week 6:
Day 1: Short Class 83
Day 2: Short Class 44
Day 3: Short Class 82

Week 7:
Day 1: Short Class 77
Day 2: Short Class 84
Day 3: Short Class 113

Week 8:
Day 1: Short Class 96
Day 2: Short Class 61
Day 3: Short Class 7

Week 9:
Day 1: Short Class 11
Day 2: Short Class 88
Day 3: Short Class 79

Week 10:
Day 1: Short Class 90
Day 2: Short Class 74
Day 3: Short Class 33

Week 11:
Day 1: Short Class 83
Day 2: Short Class 69
Day 3: Short Class 113

Week 12:
Day 1: Short Class 75
Day 2: Short Class 41
Day 3: Short Class 7

________

If you want to target other joints in addition to this program here’s how you can add classes to program:

You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 4th day, 5th day, 6th day, or even a 7th day, depending on how many classes you want to do and what you’re looking for. I have not only included which classes to target but also the exact class you would be taking on the exact week of your program.

If you wanted to add a Knee class:

Weeks 1 and 2: Short Class 106: https://kinstretchwithbeard.vhx.tv/videos/short-class-106-knee-warm-up

Weeks 3, 7, 11: Short Class Short Class 92: https://kinstretchwithbeard.vhx.tv/videos/short-class-92-knee-external-rotation

Weeks 4, 8, 12: Short Class 58: https://kinstretchwithbeard.vhx.tv/videos/short-class-58-knee-ir

Weeks 5 and 9: Short Class 62: https://kinstretchwithbeard.vhx.tv/videos/short-class-62-knee-end-range-control

Weeks 6 and 10: Short Class 70: https://kinstretchwithbeard.vhx.tv/videos/short-class-70-knee-flexion 
________

If you wanted to add an Ankle/Foot/Toe class:

Weeks 1 and 2: Short Class 109: https://kinstretchwithbeard.vhx.tv/videos/short-class-109-ankle-warm-up

Weeks 3: Short Class 65: https://kinstretchwithbeard.vhx.tv/videos/short-class-65-ankle-dorsiflexion

Weeks 4 and 8: Short Class 89: https://kinstretchwithbeard.vhx.tv/videos/short-class-89-ankle-inversion

Weeks 5 and 9: Short Class 39: https://kinstretchwithbeard.vhx.tv/videos/short-class-39-toes-and-intrinsic-foot-strength

Weeks 6 and 10: Short Class 72: https://kinstretchwithbeard.vhx.tv/videos/short-class-72-ankle-plantarflexion

Week 7: Short Class 42: https://kinstretchwithbeard.vhx.tv/videos/short-class-42-calf-specific-mobility

Week 11: Short Class 76: https://kinstretchwithbeard.vhx.tv/videos/short-class-76-big-toe-dorsiflexion-new

Week 12: Short Class 9: https://kinstretchwithbeard.vhx.tv/videos/short-class-ankle-inversion-eversion 
________

If you wanted to add a Wrist class:

Weeks 1 and 2: Short Class 107: https://kinstretchwithbeard.vhx.tv/videos/short-class-107-wrist-warm-up

Weeks 3, 6, 9: Short Class 63: https://kinstretchwithbeard.vhx.tv/videos/short-class-63-wrist-extension

Weeks 4, 7, 10: Short Class 99: https://kinstretchwithbeard.vhx.tv/videos/short-class-99-wrist-flexion

Weeks 5, 8, 11: Short Class 47: https://kinstretchwithbeard.vhx.tv/videos/short-class-47-wrist-flexion-and-extension

Week 12: Short Class 5: https://kinstretchwithbeard.vhx.tv/videos/short-class-wrist 
________

If you wanted to add an Elbow class:

Weeks 1 and 2: Short Class 122: https://kinstretchwithbeard.vhx.tv/warm-up-classes/videos/short-class-122-elbow-warm-up

Weeks 3, 6, 9, 12: Short Class 80: https://kinstretchwithbeard.vhx.tv/videos/short-class-80-elbow-supination

Weeks 4, 7, 10: Short Class 56: https://kinstretchwithbeard.vhx.tv/videos/short-clas-56-elbow-pronation

Weeks 5, 8, 11: Short Class 101: https://kinstretchwithbeard.vhx.tv/videos/short-class-101-elbow-flexion 

________

So depending on how many classes you want to take, and what other joint focuses you want to incorporate, you can turn this program from a 3x a week program to a 4-7x a week program. For example, Day 4 for your knees, Day 5 for your Wrist, Day 6 for your ankles/feet, etc.

Just a reminder - when training in areas of weakness, limitation, or past injury - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy this program!

This is a 3 month intermediate program that features class options from 15-30min. This is a great program for those who have time constraints and need shorter classes!

We will do 4 classes a week for 3 months. We will target Hips, Shoulders, Scapula, and Spine. These are bigger joints that give you a lot of bang for your buck. But make sure to checkout the bottom of this description, I show you how to add in other joint focuses if desired!

Week 1:
Day 1: Short Class 93
Day 2: Short Class 41
Day 3: Short Class 7
Day 4: Short Class 60

Week 2:
Day 1: Short Class 77
Day 2: Short Class 61
Day 3: Short Class 79
Day 4: Short Class 66

Week 3:
Day 1: Short Class 90
Day 2: Short Class 54
Day 3: Short Class 67
Day 4: Short Class 15

Week 4:
Day 1: Short Class 96
Day 2: Short Class 88
Day 3: Short Class 7
Day 4: Short Class 18

Week 5:
Day 1: Short Class 11
Day 2: Short Class 74
Day 3: Short Class 79
Day 4: Short Class 94

Week 6:
Day 1: Short Class 83
Day 2: Short Class 44
Day 3: Short Class 82
Day 4: Short Class 60

Week 7:
Day 1: Short Class 77
Day 2: Short Class 84
Day 3: Short Class 113
Day 4: Short Class 66

Week 8:
Day 1: Short Class 96
Day 2: Short Class 61
Day 3: Short Class 7
Day 4: Short Class 15
 
Week 9:
Day 1: Short Class 11
Day 2: Short Class 88
Day 3: Short Class 79
Day 4: Short Class 18

Week 10:
Day 1: Short Class 90
Day 2: Short Class 74
Day 3: Short Class 33
Day 4: Short Class 94

Week 11:
Day 1: Short Class 83
Day 2: Short Class 69
Day 3: Short Class 113
Day 4: Short Class 60

Week 12:
Day 1: Short Class 75
Day 2: Short Class 41
Day 3: Short Class 7
Day 4: Short Class 66

________

If you want to target other joints in addition to this program here’s how you can add classes to program:

You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 5th day, 6th day, even a 7th day, depending on how many classes you want to do and what you’re looking for. I have not only included which classes to target but also the exact class you would be taking on the exact week of your program.

If you wanted to add a Knee class:

Weeks 1 and 2: Short Class 106: https://kinstretchwithbeard.vhx.tv/videos/short-class-106-knee-warm-up

Weeks 3, 7, 11: Short Class Short Class 92: https://kinstretchwithbeard.vhx.tv/videos/short-class-92-knee-external-rotation

Weeks 4, 8, 12: Short Class 58: https://kinstretchwithbeard.vhx.tv/videos/short-class-58-knee-ir

Weeks 5 and 9: Short Class 62: https://kinstretchwithbeard.vhx.tv/videos/short-class-62-knee-end-range-control

Weeks 6 and 10: Short Class 70: https://kinstretchwithbeard.vhx.tv/videos/short-class-70-knee-flexion 
________

If you wanted to add an Ankle/Foot/Toe class:

Weeks 1 and 2: Short Class 109: https://kinstretchwithbeard.vhx.tv/videos/short-class-109-ankle-warm-up

Weeks 3: Short Class 65: https://kinstretchwithbeard.vhx.tv/videos/short-class-65-ankle-dorsiflexion

Weeks 4 and 8: Short Class 89: https://kinstretchwithbeard.vhx.tv/videos/short-class-89-ankle-inversion

Weeks 5 and 9: Short Class 39: https://kinstretchwithbeard.vhx.tv/videos/short-class-39-toes-and-intrinsic-foot-strength

Weeks 6 and 10: Short Class 72: https://kinstretchwithbeard.vhx.tv/videos/short-class-72-ankle-plantarflexion

Week 7: Short Class 42: https://kinstretchwithbeard.vhx.tv/videos/short-class-42-calf-specific-mobility

Week 11: Short Class 76: https://kinstretchwithbeard.vhx.tv/videos/short-class-76-big-toe-dorsiflexion-new

Week 12: Short Class 9: https://kinstretchwithbeard.vhx.tv/videos/short-class-ankle-inversion-eversion 
________

If you wanted to add a Wrist class:

Weeks 1 and 2: Short Class 107: https://kinstretchwithbeard.vhx.tv/videos/short-class-107-wrist-warm-up

Weeks 3, 6, 9: Short Class 63: https://kinstretchwithbeard.vhx.tv/videos/short-class-63-wrist-extension

Weeks 4, 7, 10: Short Class 99: https://kinstretchwithbeard.vhx.tv/videos/short-class-99-wrist-flexion

Weeks 5, 8, 11: Short Class 47: https://kinstretchwithbeard.vhx.tv/videos/short-class-47-wrist-flexion-and-extension

Week 12: Short Class 5: https://kinstretchwithbeard.vhx.tv/videos/short-class-wrist 
________

If you wanted to add an Elbow class:

Weeks 1 and 2: Short Class 122: https://kinstretchwithbeard.vhx.tv/warm-up-classes/videos/short-class-122-elbow-warm-up

Weeks 3, 6, 9, 12: Short Class 80: https://kinstretchwithbeard.vhx.tv/videos/short-class-80-elbow-supination

Weeks 4, 7, 10: Short Class 56: https://kinstretchwithbeard.vhx.tv/videos/short-clas-56-elbow-pronation

Weeks 5, 8, 11: Short Class 101: https://kinstretchwithbeard.vhx.tv/videos/short-class-101-elbow-flexion 

________

So depending on how many classes you want to take, and what other joint focuses you want to incorporate, you can turn this program from a 4x a week program to a 5-7x a week program. For example, Day 5 for your knees, Day 6 for your Wrist, Day 7 for your ankles/feet, etc.

Just a reminder - when training in areas of weakness, limitation, or past injury - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy this program!

This is a 3 month intermediate program that features class options from 15-30min. This is a great program for those who have time constraints and need shorter classes!

We will do 5 classes a week for 3 months. We will target Hips, Shoulders, Scapula, and Spine. These are bigger joints that give you a lot of bang for your buck. But make sure to checkout the bottom of this description, I show you how to add in other joint focuses if desired!

Week 1:
Day 1: Short Class 93
Day 2: Short Class 41
Day 3: Short Class 7
Day 4: Short Class 60
Day 5: Short Class 77

Week 2:
Day 1: Short Class 61
Day 2: Short Class 79
Day 3: Short Class 66
Day 4: Short Class 90
Day 5: Short Class 54

Week 3:
Day 1: Short Class 67
Day 2: Short Class 15
Day 3: Short Class 96
Day 4: Short Class 88
Day 5: Short Class 7

Week 4:
Day 1: Short Class 18
Day 2: Short Class 11
Day 3: Short Class 74
Day 4: Short Class 79
Day 5: Short Class 94

Week 5:
Day 1: Short Class 83
Day 2: Short Class 44
Day 3: Short Class 82
Day 4: Short Class 60
Day 5: Short Class 77

Week 6:
Day 1: Short Class 84
Day 2: Short Class 113
Day 3: Short Class 66
Day 4: Short Class 96
Day 5: Short Class 61

Week 7:
Day 1: Short Class 7
Day 2: Short Class 15
Day 3: Short Class 11
Day 4: Short Class 88
Day 5: Short Class 79

Week 8:
Day 1: Short Class 18
Day 2: Short Class 90
Day 3: Short Class 74
Day 4: Short Class 33
Day 5: Short Class 94

Week 9:
Day 1: Short Class 83
Day 2: Short Class 69
Day 3: Short Class 113
Day 4: Short Class 60
Day 5: Short Class 75

Week 10:
Day 1: Short Class 41
Day 2: Short Class 7
Day 3: Short Class 66
Day 4: Short Class 90
Day 5: Short Class 54

Week 11:
Day 1: Short Class 67
Day 2: Short Class 15
Day 3: Short Class 96
Day 4: Short Class 88
Day 5: Short Class 7

Week 12:
Day 1: Short Class 18
Day 2: Short Class 11
Day 3: Short Class 74
Day 4: Short Class 79
Day 5: Short Class 94

________

If you want to target other joints in addition to this program here’s how you can add classes to program:

You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 6th day or even a 7th day, depending on how many classes you want to do and what you’re looking for. I have not only included which classes to target but also the exact class you would be taking on the exact week of your program.

If you wanted to add a Knee class:

Weeks 1 and 2: Short Class 106: https://kinstretchwithbeard.vhx.tv/videos/short-class-106-knee-warm-up

Weeks 3, 7, 11: Short Class Short Class 92: https://kinstretchwithbeard.vhx.tv/videos/short-class-92-knee-external-rotation

Weeks 4, 8, 12: Short Class 58: https://kinstretchwithbeard.vhx.tv/videos/short-class-58-knee-ir

Weeks 5 and 9: Short Class 62: https://kinstretchwithbeard.vhx.tv/videos/short-class-62-knee-end-range-control

Weeks 6 and 10: Short Class 70: https://kinstretchwithbeard.vhx.tv/videos/short-class-70-knee-flexion 
________

If you wanted to add an Ankle/Foot/Toe class:

Weeks 1 and 2: Short Class 109: https://kinstretchwithbeard.vhx.tv/videos/short-class-109-ankle-warm-up

Weeks 3: Short Class 65: https://kinstretchwithbeard.vhx.tv/videos/short-class-65-ankle-dorsiflexion

Weeks 4 and 8: Short Class 89: https://kinstretchwithbeard.vhx.tv/videos/short-class-89-ankle-inversion

Weeks 5 and 9: Short Class 39: https://kinstretchwithbeard.vhx.tv/videos/short-class-39-toes-and-intrinsic-foot-strength

Weeks 6 and 10: Short Class 72: https://kinstretchwithbeard.vhx.tv/videos/short-class-72-ankle-plantarflexion

Week 7: Short Class 42: https://kinstretchwithbeard.vhx.tv/videos/short-class-42-calf-specific-mobility

Week 11: Short Class 76: https://kinstretchwithbeard.vhx.tv/videos/short-class-76-big-toe-dorsiflexion-new

Week 12: Short Class 9: https://kinstretchwithbeard.vhx.tv/videos/short-class-ankle-inversion-eversion 
________

If you wanted to add a Wrist class:

Weeks 1 and 2: Short Class 107: https://kinstretchwithbeard.vhx.tv/videos/short-class-107-wrist-warm-up

Weeks 3, 6, 9: Short Class 63: https://kinstretchwithbeard.vhx.tv/videos/short-class-63-wrist-extension

Weeks 4, 7, 10: Short Class 99: https://kinstretchwithbeard.vhx.tv/videos/short-class-99-wrist-flexion

Weeks 5, 8, 11: Short Class 47: https://kinstretchwithbeard.vhx.tv/videos/short-class-47-wrist-flexion-and-extension

Week 12: Short Class 5: https://kinstretchwithbeard.vhx.tv/videos/short-class-wrist 
________

If you wanted to add an Elbow class:

Weeks 1 and 2: Short Class 122: https://kinstretchwithbeard.vhx.tv/warm-up-classes/videos/short-class-122-elbow-warm-up

Weeks 3, 6, 9, 12: Short Class 80: https://kinstretchwithbeard.vhx.tv/videos/short-class-80-elbow-supination

Weeks 4, 7, 10: Short Class 56: https://kinstretchwithbeard.vhx.tv/videos/short-clas-56-elbow-pronation

Weeks 5, 8, 11: Short Class 101: https://kinstretchwithbeard.vhx.tv/videos/short-class-101-elbow-flexion 

________

So depending on how many classes you want to take, and what other joint focuses you want to incorporate, you can turn this program from a 5x a week program to a 6-7x a week program. For example, Day 6 for your knees, Day 7 for your Wrists.

Just a reminder - when training in areas of weakness, limitation, or past injury - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy this program!

This is a 3 month intermediate program that features class options from 15-30min. This is a great program for those who have time constraints and need shorter classes!

We’ll do 3 classes a week for 12 weeks and we’ll target the Hips, Knees, and Ankles. 
 Week 1:
Day 1: Short Class 90
Day 2: Short Class 92
Day 3: Short Class 65

Week 2:
Day 1: Short Class 11
Day 2: Short Class 58
Day 3: Short Class 89

Week 3:
Day 1: Short Class 96
Day 2: Short Class 70 
Day 3: Short Class 72

Week 4:
Day 1: Short Class 77
Day 2: Short Class 135
Day 3: Short Class 9

Week 5:
Day 1: Short Class 90
Day 2: Short Class 62
Day 3: Short Class 42

Week 6:
Day 1: Short Class 68
Day 2: Short Class 92
Day 3: Short Class 89

Week 7:
Day 1: Short Class 11
Day 2: Short Class 58
Day 3: Short Class 72

Week 8:
Day 1: Short Class 96
Day 2: Short Class 70
Day 3: Short Class 9

Week 9:
Day 1: Short Class 90
Day 2: Short Class 135
Day 3: Short Class 65

Week 10:
Day 1: Short Class 127
Day 2: Short Class 62
Day 3: Short Class 89

Week 11:
Day 1: Short Class 75 
Day 2: Short Class 92
Day 3: Short Class 72

Week 12:
Day 1: Short Class 68
Day 2: Short Class 58
Day 3: Short Class 42

If possible, space out those classes evenly in your week. Example: Day 1 is a Monday, Day 2 is a Wednesday, and Day 3 is a Friday. If you can’t do this with your schedule, it’s totally okay and you can do the classes on whichever days work best for you. 

Just a reminder - when you’re training in areas of weakness, limitation, or past injury - it’s important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!

This is a 3 month intermediate program that features class options from 15-30min. This is a great program for those who have time constraints and need shorter classes!

We’ll do 4 classes a week for 12 weeks and we’ll target the Hips, Knees, Ankles, and Spine.
Week 1:
Day 1: Short Class 90
Day 2: Short Class 92
Day 3: Short Class 65
Day 4: Short Class 7

Week 2:
Day 1: Short Class 11
Day 2: Short Class 58
Day 3: Short Class 89
Day 4: Short Class 19

Week 3:
Day 1: Short Class 96
Day 2: Short Class 70 
Day 3: Short Class 72
Day 4: Short Class 79

Week 4:
Day 1: Short Class 77
Day 2: Short Class 135
Day 3: Short Class 9
Day 4: Short Class 113

Week 5:
Day 1: Short Class 90
Day 2: Short Class 62
Day 3: Short Class 42
Day 4: Short Class 7

Week 6:
Day 1: Short Class 68
Day 2: Short Class 92
Day 3: Short Class 89
Day 4: Short Class 19

Week 7:
Day 1: Short Class 11
Day 2: Short Class 58
Day 3: Short Class 72
Day 4: Short Class 130

Week 8:
Day 1: Short Class 96
Day 2: Short Class 70
Day 3: Short Class 9
Day 4: Short Class 79

Week 9:
Day 1: Short Class 90
Day 2: Short Class 135
Day 3: Short Class 65
Day 4: Short Class 113

Week 10:
Day 1: Short Class 127
Day 2: Short Class 62
Day 3: Short Class 89
Day 4: Short Class 7

Week 11:
Day 1: Short Class 75 
Day 2: Short Class 92
Day 3: Short Class 72
Day 4: Short Class 130

Week 12:
Day 1: Short Class 68
Day 2: Short Class 58
Day 3: Short Class 42
Day 4: Short Class 43

If possible, space out those classes evenly in your week. Example: Day 1 is a Monday, Day 2 is a Tuesday, Day 3 is a Thursday, and Day 4 is a Friday. If you can’t do this with your schedule, it’s totally okay and you can do the classes on whichever days work best for you. 

Just a reminder - when you’re training in areas of weakness, limitation, or past injury - it’s important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!

Intermediate Programs: Classes from 15-30min

This is my ultimate advanced program. We will do 2 classes a week for 3 months. We will target Hips, Shoulders/Scap and Spine. These are bigger joints that give you a lot of bang for your buck.

In this 3 month program I will teach you how to gradually progress through more advanced classes each month in a systematic approach. This program can be great for those who just completed the 3 month ultimate intermediate program and want to continue their progress - or for those who’ve been in the program for 4-6 months and want a more advanced 3 month program moving forward. 

Week 1:
Day 1: Class 27
Day 2: Short Class 36

Week 2:
Day 1: Class 22
Day 2: Short Class 40

Week 3:
Day 1: Short Class 32
Day 2: Short Class 2

Week 4:
Day 1: Short Class 26
Day 2: Short Class 37

Week 5:
Day 1: Short Class 36
Day 2: Class 27

Week 6:
Day 1: Class 22
Day 2: Short Class 40

Week 7:
Day 1: Class 19
Day 2: Short Class 26

Week 8:
Day 1: Short Class 90
Day 2: Short Class 57

Week 9:
Day 1: Class 22
Day 2: Short Class 40

Week 10:
Day 1: Class 27
Day 2: Short Class 35

Week 11:
Day 1: Short Class 36
Day 2: Short Class 53

Week 12:
Day 1: Class 19
Day 2: Short Class 26

I recommend you space out the sessions with an even amount of days in-between if possible (not absolutely necessary though). Example: Day 1 is a Monday and Day 2 is a Thursday. On the days you don’t do classes, I highly recommend doing your full body CARs routine (Intro Video 5). 
_______

If you did want to target other joints in addition to this program here’s how you can do it.

You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 3rd day (or 4th day) option, depending on what joint is your biggest priority:

Class 16: Knee Flexion & Extension 
Class 20: Knees IR & ER 
Class 26: Ankles Inversion/Eversion/Dorsi
Class 28: Knee IR/ER/Flexion
Short Class 6: Elbows 
Short Class 5: Wrist 
Short Class 33: Neck: Rotation 
Short Class 67: Neck: Flexion/Extension 
Short Class 82: Neck: Lateral flexion
Short Class 10: Ankles & Big toe dorsiflexion 
Short Class 28: Ankle Dorsi/Plantar
Short Class 39: Toes/intrinsic foot strength 
Short Class 42: Calf specific 
Short Class 47: Wrist Flexion and extension 
Short Class 56: Elbow pronation 
Short Class 62: Knee End-Range Control
Short Class 80: Elbow Supination 
Short Class 85: TMJ (Jaw) 
Short Class 86: Finger CARs

You can checkout all my Ankle/Knee/Foot/Toe Classes here:
https://kinstretchwithbeard.vhx.tv/class-focus-ankle-knee-foot-toes

You can checkout all my Wrist/Elbow/Hand classes here:
https://kinstretchwithbeard.vhx.tv/class-focus-wrist-elbow

So you could just add a “Day 3” option to your program and fill in with one of these classes. Which joint you would pick on your 3rd day would be completely dependent on you and your goals. You could even add a ‘Day 4’ as well if you had two additional joints you wanted to prioritize each week. So an example would be Day 3 is for the knees and Day 4 is for the ankles - then you could pick from any class available above to target that joint.

If you ended up doing 3 classes per week it would be ideal to space them out. Something like a Monday/Wednesday/Friday. If you did 4x a week classes - Monday/Tuesday/Thursday/Friday. If this is not possible, that’s okay.

A reminder - make sure to listen to your body and go at your own pace. At no point should you work in any range of motion that creates pain. When training in areas of past injury/pain/dysfunction - the tissue quality could be weak, so the amount of force/stress/load it can absorb will be low at first. Intelligent training is gradually building up and adhering to *progressive* overload. In these areas keep your intensity levels low at first and gradually build up.
_______

After you’ve completed your 3 month program - you can absolutely repeat this program from the beginning or pick from other advanced programs.

Here’s my other advanced Programs:

https://kinstretchwithbeard.vhx.tv/pre-made-programs-advanced

If you have any questions feel free to reach out to me. Hope you enjoy the program!

This is my ultimate advanced program. We will do 3 classes a week for 3 months. We will target Hips, Shoulders/Scap and Spine. These are bigger joints that give you a lot of bang for your buck.

In this 3 month program I will teach you how to gradually progress through more advanced classes each month in a systematic approach. This program can be great for those who just completed the 3 month ultimate intermediate program and want to continue their progress - or for those who’ve been in the program for 4-6 months and want a more advanced 3 month program moving forward. 

Week 1: 
Day 1: Class 27
Day 2: Short Class 36
Day 3: Class 22

Week 2: 
Day 1: Short Class 32
Day 2: Short Class 40
Day 3: Short Class 26

Week 3: 
Day 1: Short Class 37
Day 2: Short Class 36
Day 3: Class 22

Week 4: 
Day 1: Class 18
Day 2: Short Class 40
Day 3: Short Class 26

Week 5: 
Day 1: Short Class 53
Day 2: Short Class 57
Day 3: Short Class 35

Week 6: 
Day 1: Short Class 90
Day 2: Short Class 2
Day 3: Class 22

Week 7: 
Day 1: Class 27
Day 2: Short Class 36
Day 3: Short Class 26

Week 8: 
Day 1: Short Class 27
Day 2: Short Class 40
Day 3: Class 22

Week 9: 
Day 1: Short Class 11
Day 2: Short Class 88
Day 3: Class 19

Week 10: 
Day 1: Class 27
Day 2: Short Class 36
Day 3: Short Class 26

Week 11: 
Day 1: Short Class 27
Day 2: Short Class 40
Day 3: Class 22

Week 12: 
Day 1: Short Class 53
Day 2: Short Class 57
Day 3: Short Class 35

I recommend you space out the sessions with an even amount of days in-between if possible (not absolutely necessary though). Example: Day 1 is a Monday, Day 2 is a Wednesday, and Day 3 is a Friday. On the days you don’t do classes, I highly recommend doing your full body CARs routine (Intro Video 5).
 _______

If you did want to target other joints in addition to this program here’s how you can do it.

You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 4th day (or 5th day) option, depending on what joint is your biggest priority to add:

Class 16: Knee Flexion & Extension 
Class 20: Knees IR & ER 
Class 26: Ankles Inversion/Eversion/Dorsi
Class 28: Knee IR/ER/Flexion
Short Class 6: Elbows 
Short Class 5: Wrist 
Short Class 33: Neck: Rotation 
Short Class 67: Neck: Flexion/Extension 
Short Class 82: Neck: Lateral flexion
Short Class 10: Ankles & Big toe dorsiflexion 
Short Class 28: Ankle Dorsi/Plantar
Short Class 39: Toes/intrinsic foot strength 
Short Class 42: Calf specific 
Short Class 47: Wrist Flexion and extension 
Short Class 56: Elbow pronation 
Short Class 62: Knee End-Range Control
Short Class 80: Elbow Supination 
Short Class 85: TMJ (Jaw) 
Short Class 86: Finger CARs

You can checkout all my Ankle/Knee/Foot/Toe Classes here:
https://kinstretchwithbeard.vhx.tv/class-focus-ankle-knee-foot-toes

You can checkout all my Wrist/Elbow/Hand classes here:
https://kinstretchwithbeard.vhx.tv/class-focus-wrist-elbow

So you could just add a “Day 4” option to your program and fill in with one of these classes. Which joint you would pick on your 4th day would be completely dependent on you and your goals. You could even add a ‘Day 5’ as well if you had two additional joints you wanted to prioritize each week. So an example would be Day 4 is for the knees and Day 5 is for the ankles - then you could pick from any class available above to target that joint.

If you ended up doing 4x a week classes it would be ideal to do space them out. Maybe something like this: Monday/Tuesday/Thursday/Friday. If you did 5x a week you can either do Monday-Friday with 2 days off, or Monday, Tuesday, Wednesday, Friday, Saturday.

A reminder - make sure to listen to your body and go at your own pace. At no point should you work in any range of motion that creates pain. When training in areas of past injury/pain/dysfunction - the tissue quality could be weak, so the amount of force/stress/load it can absorb will be low at first. Intelligent training is gradually building up and adhering to *progressive* overload. In these areas keep your intensity levels low at first and gradually build up.
_______

After you’ve completed your 3 month program - you can absolutely repeat this program from the beginning or pick from other advanced programs.

Here’s my other advanced Programs:

https://kinstretchwithbeard.vhx.tv/pre-made-programs-advanced

If you have any questions feel free to reach out to me. Hope you enjoy the program!

This is my ultimate advanced program. We will do 4 classes a week for 3 months. We will target Hips, Shoulders/Scap and Spine. These are bigger joints that give you a lot of bang for your buck.

In this 3 month program I will teach you how to gradually progress through more advanced classes each month in a systematic approach. This program can be great for those who just completed the 3 month ultimate intermediate program and want to continue their progress - or for those who’ve been in the program for 4-6 months and want a more advanced 3 month program moving forward. 

Week 1: 
Day 1: Class 27
Day 2: Short Class 36
Day 3: Class 22
Day 4: Class 19

Week 2: 
Day 1: Short Class 32
Day 2: Short Class 40
Day 3: Short Class 26
Day 4: Short Class 37

Week 3: 
Day 1: Short Class 36
Day 2: Class 22
Day 3: Short Class 11
Day 4: Short Class 40

Week 4: 
Day 1: Class 27
Day 2: Class 10
Day 3: Class 22
Day 4: Class 19

Week 5: 
Day 1: Short Class 32
Day 2: Short Class 40
Day 3: Short Class 26
Day 4: Short Class 37

Week 6: 
Day 1: Short Class 53
Day 2: Short Class 57
Day 3: Short Class 35
Day 4: Class 19

Week 7: 
Day 1: Class 27
Day 2: Class 10
Day 3: Class 22
Day 4: Short Class 90

Week 8: 
Day 1: Short Class 36
Day 2: Short Class 26
Day 3: Short Class 27
Day 4: Short Class 40

Week 9: 
Day 1: Class 9
Day 2: Class 10
Day 3: Class 22
Day 4: Class 19

Week 10: 
Day 1: Short Class 32
Day 2: Short Class 40
Day 3: Short Class 26
Day 4: Short Class 37

Week 11: 
Day 1: Short Class 36
Day 2: Class 27
Day 3: Short Class 35
Day 4: Class 19

Week 12: 
Day 1: Short Class 53
Day 2: Short Class 57
Day 3: Class 22
Day 4: Class 11

I recommend you space out the sessions with an even amount of days in-between if possible. Example: Day 1 is a Monday, Day 2 is a Tuesday, Day 3 is a Thursday, and Day 4 is a Friday. On the days you don’t do classes, I highly recommend doing your full body CARs routine (Intro Video 5). 
_______

If you did want to target other joints in addition to this program here’s how you can do it.

You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 5th day (or 6th day) option, depending on what joint is your biggest priority to add:

Class 16: Knee Flexion & Extension 
Class 20: Knees IR & ER 
Class 26: Ankles Inversion/Eversion/Dorsi
Class 28: Knee IR/ER/Flexion
Short Class 6: Elbows 
Short Class 5: Wrist 
Short Class 33: Neck: Rotation 
Short Class 67: Neck: Flexion/Extension 
Short Class 82: Neck: Lateral flexion
Short Class 10: Ankles & Big toe dorsiflexion 
Short Class 28: Ankle Dorsi/Plantar
Short Class 39: Toes/intrinsic foot strength 
Short Class 42: Calf specific 
Short Class 47: Wrist Flexion and extension 
Short Class 56: Elbow pronation 
Short Class 62: Knee End-Range Control
Short Class 80: Elbow Supination 
Short Class 85: TMJ (Jaw) 
Short Class 86: Finger CARs

You can checkout all my Ankle/Knee/Foot/Toe Classes here:
https://kinstretchwithbeard.vhx.tv/class-focus-ankle-knee-foot-toes

You can checkout all my Wrist/Elbow/Hand classes here:
https://kinstretchwithbeard.vhx.tv/class-focus-wrist-elbow

So you could just add a “Day 4” option to your program and fill in with one of these classes. Which joint you would pick on your 4th day would be completely dependent on you and your goals. You could even add a ‘Day 5’ as well if you had two additional joints you wanted to prioritize each week. So an example would be Day 4 is for the knees and Day 5 is for the ankles - then you could pick from any class available above to target that joint.

If you ended up doing 4x a week classes it would be ideal to do space them out. Maybe something like this: Monday/Tuesday/Thursday/Friday. If you did 5x a week you can either do Monday-Friday with 2 days off, or Monday, Tuesday, Wednesday, Friday, Saturday.

A reminder - make sure to listen to your body and go at your own pace. At no point should you work in any range of motion that creates pain. When training in areas of past injury/pain/dysfunction - the tissue quality could be weak, so the amount of force/stress/load it can absorb will be low at first. Intelligent training is gradually building up and adhering to *progressive* overload. In these areas keep your intensity levels low at first and gradually build up.
_______

After you’ve completed your 3 month program - you can absolutely repeat this program from the beginning or pick from other advanced programs.

Here’s my other advanced Programs:

https://kinstretchwithbeard.vhx.tv/pre-made-programs-advanced

If you have any questions feel free to reach out to me. Hope you enjoy the program!

This is my ultimate advanced program. We will do 5 classes a week for 3 months. We will target Hips, Shoulders/Scap and Spine. These are bigger joints that give you a lot of bang for your buck.

In this 3 month program I will teach you how to gradually progress through more advanced classes each month in a systematic approach. This program can be great for those who just completed the 3 month ultimate intermediate program and want to continue their progress - or for those who’ve been in the program for 4-6 months and want a more advanced 3 month program moving forward.

Week 1
Day 1: Class 18 
Day 2: Short Class 49 
Day 3: Class 22 
Day 4: Short Class 50
Day 5: Short Class 61

Week 2
Day 1: Class 27 
Day 2: Short Class 36 
Day 3: Class 22 
Day 4: Class 12
Day 5: Short Class 40

Week 3 
Day 1: Short Class 32
Day 2: Short Class 36 
Day 3: Short Class 26 
Day 4: Short Class 37
Day 5: Short Class 40

Week 4
Day 1: Class 27 
Day 2: Short Class 36 
Day 3: Class 22 
Day 4: Short Class 27
Day 5: Short Class 40

Week 5
Day 1: Short Class 32
Day 2: Short Class 36 
Day 3: Short Class 26 
Day 4: Short Class 37
Day 5: Short Class 40

Week 6
Day 1: Short Class 53
Day 2: Short Class 57
Day 3: Class 22
Day 4: Short Class 90
Day 5: Short Class 88

Week 7:
Day 1: Class 27 
Day 2: Short Class 36 
Day 3: Short Class 26 
Day 4: Short Class 27
Day 5: Short Class 40

Week 8
Day 1: Short Class 32
Day 2: Short Class 36 
Day 3: Short Class 26 
Day 4: Short Class 37
Day 5: Short Class 40

Week 9
Day 1: Short Class 75
Day 2: Short Class 20
Day 3: Class 22
Day 4: Short Class 17
Day 5: Short Class 88

Week 10
Day 1: Class 27 
Day 2: Short Class 36 
Day 3: Short Class 26 
Day 4: Short Class 27
Day 5: Short Class 40

Week 11
Day 1: Short Class 11
Day 2: Short Class 57
Day 3: Class 22
Day 4: Short Class 90
Day 5: Short Class 88

Week 12
Day 1: Short Class 32
Day 2: Short Class 36 
Day 3: Short Class 26 
Day 4: Short Class 37
Day 5: Short Class 40

Since we work two hip classes and two shoulder/scap classes a week, it will be great to space out the same joint focus evenly throughout your week. Example would be Day 1 and Day 4 (Hip classes) to be placed on a Monday and Thursday. Then Day 2 and Day 5 (Shoulder/Scap classes) to be placed on a Tuesday and Friday. Day 3 (spine) can be on a Wednesday, Saturday, or Sunday in this scenario. On the days you don’t do classes I recommend doing your full body CARs routine (Intro Video 5). 

_______

If you did want to target other joints in addition to this program here’s how you can do it.

You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 5th day (or 6th day) option, depending on what joint is your biggest priority to add:

Class 16: Knee Flexion & Extension 
Class 20: Knees IR & ER 
Class 26: Ankles Inversion/Eversion/Dorsi 
Class 28: Knee IR/ER/Flexion Short 
Class 6: Elbows 
Short Class 5: Wrist 
Short Class 33: Neck: Rotation 
Short Class 67: Neck: Flexion/Extension 
Short Class 82: Neck: Lateral flexion 
Short Class 10: Ankles & Big toe dorsiflexion 
Short Class 28: Ankle Dorsi/Plantar
Short Class 39: Toes/intrinsic foot strength 
Short Class 42: Calf specific 
Short Class 47: Wrist Flexion and extension 
Short Class 56: Elbow pronation 
Short Class 62: Knee End-Range Control
Short Class 80: Elbow Supination 
Short Class 85: TMJ (Jaw)
Short Class 86: Finger CARs

You can checkout all my Ankle/Knee/Foot/Toe Classes here: https://kinstretchwithbeard.vhx.tv/class-focus-ankle-knee-foot-toes

You can checkout all my Wrist/Elbow/Hand classes here: https://kinstretchwithbeard.vhx.tv/class-focus-wrist-elbow

So you could just add a “Day 6” option to your program and fill in with one of these classes. Which joint you would pick on your 6th day would be completely dependent on you and your goals. You could even add a ‘Day 7’ as well if you had two additional joints you wanted to prioritize each week. So an example would be Day 6 is for the knees and Day 7 is for the ankles.

A reminder - make sure to listen to your body and go at your own pace. At no point should you work in any range of motion that creates pain. When training in areas of past injury/pain/dysfunction - the tissue quality could be weak, so the amount of force/stress/load it can absorb will be low at first. Intelligent training is gradually building up and adhering to *progressive* overload. In these areas keep your intensity levels low at first and gradually build up. 

_______

After you’ve completed your 3 month program - you can absolutely repeat this program from the beginning or pick from other advanced programs.

Here’s my other advanced Programs:

https://kinstretchwithbeard.vhx.tv/pre-made-programs-advanced

If you have any questions feel free to reach out to me. Hope you enjoy the program!

This advanced program is specifically for the Lower back and Hips. We will do 3 classes per week for 3 months. For those who’ve already completed the beginner and intermediate Lower Back and Hip program, this is a great advanced progression to keep your progress going.

Week 1:
Day 1: Short Class 7
Day 2: Class 18
Day 3: Short Class 35

Week 2:
Day 1: Class 22
Day 2: Short Class 50
Day 3: Short Class 113

Week 3:
Day 1: Class 22
Day 2: Class 27
Day 3: Short Class 35

Week 4:
Day 1: Class 22
Day 2: Short Class 11
Day 3: Short Class 113

Week 5:
Day 1: Short Class 7
Day 2: Class 12
Day 3: Short Class 113

Week 6:
Day 1: Class 22
Day 2: Class 27
Day 3: Short Class 113

Week 7:
Day 1: Short Class 7
Day 2: Short Class 75
Day 3: Short Class 35

Week 8:
Day 1: Class 22
Day 2: Class 12
Day 3: Short Class 113

Week 9:
Day 1: Class 22
Day 2: Short Class 90
Day 3: Short Class 113

Week 10:
Day 1: Short Class 7
Day 2: Class 27
Day 3: Short Class 35

Week 11:
Day 1: Class 22
Day 2: Short Class 11
Day 3: Short Class 113

Week 12:
Day 1: Class 22
Day 2: Short Class 27
Day 3: Short Class 113

I’d recommend spacing out the sessions evenly if possible. Example: Day 1 is a Monday, Day 2 is a Wednesday, Day 3 is a Friday.

I hope you enjoy the program!

This advanced program is specifically for the Lower back and Hips. We will do 4 classes per week for 3 months. For those who’ve already completed the beginner and intermediate Lower Back and Hip program, this is a great advanced progression to keep your progress going.

Week 1:
Day 1: Class 18
Day 2: Short Class 7
Day 3: Short Class 50
Day 4: Short Class 35

Week 2:
Day 1: Short Class 32
Day 2: Class 22
Day 3: Short Class 37
Day 4: Short Class 113

Week 3:
Day 1: Class 27
Day 2: Class 22
Day 3: Short Class 11
Day 4: Short Class 35

Week 4:
Day 1: Short Class 32
Day 2: Class 22
Day 3: Short Class 37
Day 4: Short Class 113

Week 5:
Day 1: Class 18
Day 2: Short Class 7
Day 3: Short Class 50
Day 4: Short Class 113

Week 6:
Day 1: Short Class 32
Day 2: Class 22
Day 3: Short Class 37
Day 4: Short Class 113

Week 7:
Day 1: Class 27
Day 2: Short Class 7
Day 3: Class 12
Day 4: Short Class 35

Week 8:
Day 1: Short Class 32
Day 2: Class 22
Day 3: Short Class 37
Day 4: Short Class 113

Week 9:
Day 1: Class 27
Day 2: Class 22
Day 3: Short Class 11
Day 4: Short Class 113

Week 10:
Day 1: Short Class 32
Day 2: Short Class 7
Day 3: Short Class 37
Day 4: Short Class 35

Week 11:
Day 1: Class 27
Day 2: Class 22
Day 3: Short Class 75
Day 4: Short Class 113

Week 12:
Day 1: Short Class 27
Day 2: Class 22
Day 3: Short Class 90
Day 4: Short Class 113

I recommend spacing out the sessions throughout your week. Example: Day 1 is a Monday, Day 2 is a Tuesday, Day 3 is a Thursday. Day 4 is a Friday. Since we’re targeting the same joint (hips / spine) twice, we just want to make sure we allow for a few days of recovery before targeting the same joint again.

I hope you enjoy the program!

This advanced program is specifically for the Lower Body: Hips, Knees, Ankles, and toes. We will do 3 classes per week for 3 months. 

Week 1:
Day 1: Class 18
Day 2: Class 26
Day 3: Class 28

Week 2:
Day 1: Short Class 50
Day 2: Short Class 28
Day 3: Class 20

Week 3:
Day 1: Class 27
Day 2: Class 26
Day 3: Class 28

Week 4:
Day 1: Short Class 32
Day 2: Short Class 39
Day 3: Class 16

Week 5:
Day 1: Class 27
Day 2: Class 26
Day 3: Class 20

Week 6:
Day 1: Short Class 37
Day 2: Short Class 28
Day 3: Short Class 62

Week 7:
Day 1: Class 27
Day 2: Class 26
Day 3: Class 28

Week 8:
Day 1: Class 12
Day 2: Short Class 10
Day 3: Class 16

Week 9:
Day 1: Short Class 53
Day 2: Class 26
Day 3: Class 20

Week 10:
Day 1: Class 27
Day 2: Short Class 28
Day 3: Short Class 62

Week 11:
Day 1: Short Class 27
Day 2: Class 26
Day 3: Class 20

Week 12:
Day 1: Short Class 75
Day 2: Short Class 39
Day 3: Class 16

I hope you enjoy the program!

This advanced program is specifically for the Lower Body: Hips, Knees, Ankles, and toes. We will do 3 classes per week for 3 months. 

Week 1:
Day 1: Class 18
Day 2: Class 26
Day 3: Class 28
Day 4: Class 22

Week 2:
Day 1: Short Class 50
Day 2: Short Class 28
Day 3: Class 20
Day 4: Short Class 113

Week 3:
Day 1: Class 27
Day 2: Class 26
Day 3: Class 28
Day 4: Class 22

Week 4:
Day 1: Short Class 32
Day 2: Short Class 39
Day 3: Class 16
Day 4: Short Class 113

Week 5:
Day 1: Class 27
Day 2: Class 26
Day 3: Class 20
Day 4: Class 22

Week 6:
Day 1: Short Class 37
Day 2: Short Class 28
Day 3: Short Class 62
Day 4: Short Class 113

Week 7:
Day 1: Class 27
Day 2: Class 26
Day 3: Class 28
Day 4: Class 22

Week 8:
Day 1: Class 12
Day 2: Short Class 10
Day 3: Class 16
Day 4: Short Class 113

Week 9:
Day 1: Short Class 53
Day 2: Class 26
Day 3: Class 20
Day 4: Class 22

Week 10:
Day 1: Class 27
Day 2: Short Class 28
Day 3: Short Class 62
Day 4: Short Class 113

Week 11:
Day 1: Short Class 27
Day 2: Class 26
Day 3: Class 20
Day 4: Class 22

Week 12:
Day 1: Short Class 75
Day 2: Short Class 39
Day 3: Class 16
Day 4: Short Class 113

I hope you enjoy the program!

This is an advanced program from that features classes from 20-48min. We will do 3 classes per week for 12 weeks and target the hips, low back, the general spine, and the knees.

Week 1: 
Day 1: Short Class 7 
Day 2: Class 18 
Day 3: Short Class 35

Week 2:
Day 1: Class 28
Day 2: Class 22 
Day 3: Short Class 50 

Week 3:
Day 1: Short Class 113
Day 2: Class 16
Day 3 Class 22 

Week 4:
Day 1: Class 27 
Day 2: Short Class 35
Day 3: Class 20

Week 5: 
Day 1: Class 22 
Day 2: Short Class 11 
Day 3: Short Class 113

Week 6:
Day 1: Short Class 62
Day 2: Short Class 7 
Day 3: Class 12 

Week 7:
Day 1: Short Class 113
Day 2: Class 28
Day 3: Class 22 

Week 8:
Day 1: Class 27 
Day 2: Short Class 113
Day 3: Class 16

Week 9: 
Day 1: Short Class 7 
Day 2: Short Class 75 
Day 3: Short Class 35

Week 10:
Day 1: Class 20
Day 2: Class 22 
Day 3: Class 12 

Week 11:
Day 1: Short Class 113
Day 2: Short Class 62
Day 3: Class 22 

Week 12:
Day 1: Short Class 90 
Day 2: Short Class 113
Day 3: Class 28

I recommend spacing out the sessions throughout your week. Example: Day 1 is a Monday, Day 2 is a Wednesday, Day 3 is a Friday.

Just a reminder - when training in areas of past injury/pain/dysfunction - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas could be weak, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!

This is an advanced program from that features classes from 20-48min. We will do 4 classes per week for 12 weeks and target the hips, low back, the general spine, and the knees.

Week 1: 
Day 1: Short Class 7 
Day 2: Class 18 
Day 3: Short Class 35
Day 4: Class 28

Week 2: 
Day 1: Class 22 
Day 2: Short Class 50 
Day 3: Short Class 113
Day 4: Class 16

Week 3: 
Day 1: Class 22 
Day 2: Class 27 
Day 3: Short Class 35
Day 4: Class 20

Week 4: 
Day 1: Class 22 
Day 2: Short Class 11 
Day 3: Short Class 113
Day 4: Short Class 62

Week 5: 
Day 1: Short Class 7 
Day 2: Class 12 
Day 3: Short Class 113
Day 4: Class 28

Week 6: Day 1: Class 22 Day 2: Class 27 Day 3: Short Class 113
Day 4: Class 16

Week 7: 
Day 1: Short Class 7 
Day 2: Short Class 75 
Day 3: Short Class 35
Day 4: Class 20

Week 8: 
Day 1: Class 22 
Day 2: Class 12 
Day 3: Short Class 113
Day 4: Short Class 62

Week 9: 
Day 1: Class 22 
Day 2: Short Class 90 
Day 3: Short Class 113
Day 4: Class 28

Week 10: 
Day 1: Short Class 7 
Day 2: Class 27 
Day 3: Short Class 35
Day 4: Class 16

Week 11: 
Day 1: Class 22 
Day 2: Short Class 11 
Day 3: Short Class 113
Day 4: Class 20

Week 12: 
Day 1: Class 22 
Day 2: Short Class 27 
Day 3: Short Class 113
Day 4: Short Class 62

If possible, I recommend spacing out the sessions throughout your week. Example: Day 1 is a Monday, Day 2 is a Tuesday, Day 3 is a Thursday. Day 4 is a Friday.

Just a reminder - when you’re training in areas of weakness, limitation, or past injury - it’s important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!

This is an advanced program from that features classes from 20-48min. We will do 5 classes per week for 12 weeks and target the hips, low back, the general spine, and the knees.

Week 1: 
Day 1: Class 18 
Day 2: Short Class 7 
Day 3: Short Class 50 
Day 4: Short Class 35
Day 5: Class 28

Week 2: 
Day 1: Short Class 32 
Day 2: Class 22 Day 3: Short Class 37 
Day 4: Short Class 113
Day 5: Class 16

Week 3: 
Day 1: Class 27 
Day 2: Class 22 
Day 3: Short Class 11 
Day 4: Short Class 35
Day 5: Class 20

Week 4: 
Day 1: Short Class 32 
Day 2: Class 22 
Day 3: Short Class 37 
Day 4: Short Class 113
Day 5: Short Class 62

Week 5: 
Day 1: Class 18 
Day 2: Short Class 7
Day 3: Short Class 50 
Day 4: Short Class 113
Day 5: Class 28

Week 6: 
Day 1: Short Class 32 
Day 2: Class 22 
Day 3: Short Class 37 
Day 4: Short Class 113
Day 5: Class 16

Week 7: 
Day 1: Class 27 
Day 2: Short Class 7 
Day 3: Class 12 
Day 4: Short Class 35
Day 5: Class 20

Week 8: 
Day 1: Short Class 32 
Day 2: Class 22 
Day 3: Short Class 37 
Day 4: Short Class 113
Day 5: Short Class 62

Week 9: 
Day 1: Class 27 
Day 2: Class 22 
Day 3: Short Class 11 
Day 4: Short Class 113
Day 5: Class 28

Week 10: 
Day 1: Short Class 32 
Day 2: Short Class 7 
Day 3: Short Class 37 
Day 4: Short Class 35
Day 5: Class 16

Week 11: 
Day 1: Class 27 
Day 2: Class 22 
Day 3: Short Class 75 
Day 4: Short Class 113
Day 5: Class 20

Week 12: 
Day 1: Short Class 27 
Day 2: Class 22 
Day 3: Short Class 90 
Day 4: Short Class 113
Day 5: Short Class 62

__________

I recommend to space out the sessions evenly through your week.
For Example: 
Day 1: Monday Day 2: Tuesday Day 3: Wednesday Day 4: Thursday Day 5: Saturday

It doesn’t have to be these exact days, but I just recommend allowing for one day in-between Day 4 and Day 5.

Just a reminder - when training in areas of weakness, limitation, or past injury - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!

WEEK 1:
Day 1 - Class 27
Day 2 - Short Class 36
Day 3 - Class 22

WEEK 2:
Day 1 - Class 28
Day 2 - Class 26
Day 3 - Class 19

WEEK 3:
Day 1 - Short Class 40
Day 2 - Class 9
Day 3 - Short Class 26

WEEK 4:
Day 1 - Class 10
Day 2 - Short Class 39
Day 3 - Class 19

This program is for advanced students. We will do classes 3x a week. I recommend, you space out the sessions with an even amount of days in-between for better recovery. Example: Day 1 is a Monday, Day 2 is a Wednesday, Day 3 is a Friday/Saturday. On the days you don’t do classes - I highly recommend doing your full body CARs routine (Intro Video 5).

If you have any questions reach out to me. Hope you enjoy the program!

Advanced Programs: Classes from 45-75min

This is a 3 month advanced program that features class options from 15-30min. This is a great program for those who have time constraints and need shorter classes!

We will do 2 classes a week for 3 months. We will target Hips, Shoulders, and Spine. These are bigger joints that give you a lot of bang for your buck. But make sure to checkout the bottom of this description, I show you how to add in other joint focuses if desired!

Week 1:
Day 1: Short Class 77
Day 2: Short Class 41

Week 2:
Day 1: Short Class 7
Day 2: Short Class 90

Week 3:
Day 1: Short Class 61
Day 2: Short Class 79

Week 4:
Day 1: Short Class 75
Day 2: Short Class 88

Week 5:
Day 1: Short Class 113
Day 2: Short Class 127

Week 6:
Day 1: Short Class 74
Day 2: Short Class 7

Week 7:
Day 1: Short Class 8
Day 2: Short Class 54

Week 8:
Day 1: Short Class 130
Day 2: Short Class 11

Week 9:
Day 1: Short Class 41
Day 2: Short Class 81

Week 10:
Day 1: Short Class 96
Day 2: Short Class 61

Week 11:
Day 1: Short Class 67
Day 2: Short Class 43

Week 12:
Day 1: Short Class 88
Day 2: Short Class 7

________

If you want to target other joints in addition to this program here’s how you can add classes to program:

You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 3rd day, 4th day, 5th day, or even more, depending on how many classes you want to do and what you’re looking for. I have not only included which classes to target but also the exact class you would be taking on the exact week of your program.

If you wanted to add a Knee class:

Weeks 1 and 2: Short Class 106: https://kinstretchwithbeard.vhx.tv/videos/short-class-106-knee-warm-up

Weeks 3, 7, 11: Short Class Short Class 92: https://kinstretchwithbeard.vhx.tv/videos/short-class-92-knee-external-rotation

Weeks 4, 8, 12: Short Class 58: https://kinstretchwithbeard.vhx.tv/videos/short-class-58-knee-ir

Weeks 5 and 9: Short Class 62: https://kinstretchwithbeard.vhx.tv/videos/short-class-62-knee-end-range-control

Weeks 6 and 10: Short Class 70: https://kinstretchwithbeard.vhx.tv/videos/short-class-70-knee-flexion 
________

If you wanted to add an Ankle/Foot/Toe class:

Weeks 1 and 2: Short Class 109: https://kinstretchwithbeard.vhx.tv/videos/short-class-109-ankle-warm-up

Weeks 3: Short Class 65: https://kinstretchwithbeard.vhx.tv/videos/short-class-65-ankle-dorsiflexion

Weeks 4 and 8: Short Class 89: https://kinstretchwithbeard.vhx.tv/videos/short-class-89-ankle-inversion

Weeks 5 and 9: Short Class 39: https://kinstretchwithbeard.vhx.tv/videos/short-class-39-toes-and-intrinsic-foot-strength

Weeks 6 and 10: Short Class 72: https://kinstretchwithbeard.vhx.tv/videos/short-class-72-ankle-plantarflexion

Week 7: Short Class 42: https://kinstretchwithbeard.vhx.tv/videos/short-class-42-calf-specific-mobility

Week 11: Short Class 76: https://kinstretchwithbeard.vhx.tv/videos/short-class-76-big-toe-dorsiflexion-new

Week 12: Short Class 9: https://kinstretchwithbeard.vhx.tv/videos/short-class-ankle-inversion-eversion 
________

If you wanted to add a Wrist class:

Weeks 1 and 2: Short Class 107: https://kinstretchwithbeard.vhx.tv/videos/short-class-107-wrist-warm-up

Weeks 3, 6, 9: Short Class 63: https://kinstretchwithbeard.vhx.tv/videos/short-class-63-wrist-extension

Weeks 4, 7, 10: Short Class 99: https://kinstretchwithbeard.vhx.tv/videos/short-class-99-wrist-flexion

Weeks 5, 8, 11: Short Class 47: https://kinstretchwithbeard.vhx.tv/videos/short-class-47-wrist-flexion-and-extension

Week 12: Short Class 5: https://kinstretchwithbeard.vhx.tv/videos/short-class-wrist 
________

If you wanted to add an Elbow class:

Weeks 1 and 2: Short Class 122: https://kinstretchwithbeard.vhx.tv/warm-up-classes/videos/short-class-122-elbow-warm-up

Weeks 3, 6, 9, 12: Short Class 80: https://kinstretchwithbeard.vhx.tv/videos/short-class-80-elbow-supination

Weeks 4, 7, 10: Short Class 56: https://kinstretchwithbeard.vhx.tv/videos/short-clas-56-elbow-pronation

Weeks 5, 8, 11: Short Class 101: https://kinstretchwithbeard.vhx.tv/videos/short-class-101-elbow-flexion 
________

So depending on how many classes you want to take, and what other joint focuses you want to incorporate, you can turn this program from a 2x a week program to a 3-7x a week program. For example, Day 3 for your knees, Day 4 for your Wrist, Day 5 for your ankles/feet, etc.

Just a reminder - when training in areas of weakness, limitation, or past injury - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. Always listen to your body and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. 

I hope you enjoy this program!

This is a 3 month advanced program that features class options from 15-30min. This is a great program for those who have time constraints and need shorter classes!

We will do 3 classes a week for 3 months. We will target Hips, Shoulders, and Spine. These are bigger joints that give you a lot of bang for your buck. But make sure to checkout the bottom of this description, I show you how to add in other joint focuses if desired!

Week 1:
Day 1: Short Class 77
Day 2: Short Class 41
Day 3: Short Class 7

Week 2:
Day 1: Short Class 90
Day 2: Short Class 61
Day 3: Short Class 79

Week 3:
Day 1: Short Class 75
Day 2: Short Class 88
Day 3: Short Class 113

Week 4:
Day 1: Short Class 127
Day 2: Short Class 74
Day 3: Short Class 7

Week 5:
Day 1: Short Class 8
Day 2: Short Class 54
Day 3: Short Class 130

Week 6:
Day 1: Short Class 11
Day 2: Short Class 41
Day 3: Short Class 81

Week 7:
Day 1: Short Class 96
Day 2: Short Class 61
Day 3: Short Class 67

Week 8:
Day 1: Short Class 43
Day 2: Short Class 88
Day 3: Short Class 7

Week 9:
Day 1: Short Class 77
Day 2: Short Class 74
Day 3: Short Class 113

Week 10:
Day 1: Short Class 90
Day 2: Short Class 69
Day 3: Short Class 19

Week 11:
Day 1: Short Class 75
Day 2: Short Class 44
Day 3: Short Class 130

Week 12:
Day 1: Short Class 11
Day 2: Short Class 41
Day 3: Short Class 33

________

If you want to target other joints in addition to this program here’s how you can add classes to program:

You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 4th day, 5th day, 6th day, or even a 7th day, depending on how many classes you want to do and what you’re looking for. I have not only included which classes to target but also the exact class you would be taking on the exact week of your program.

If you wanted to add a Knee class:

Weeks 1 and 2: Short Class 106: https://kinstretchwithbeard.vhx.tv/videos/short-class-106-knee-warm-up

Weeks 3, 7, 11: Short Class Short Class 92: https://kinstretchwithbeard.vhx.tv/videos/short-class-92-knee-external-rotation

Weeks 4, 8, 12: Short Class 58: https://kinstretchwithbeard.vhx.tv/videos/short-class-58-knee-ir

Weeks 5 and 9: Short Class 62: https://kinstretchwithbeard.vhx.tv/videos/short-class-62-knee-end-range-control

Weeks 6 and 10: Short Class 70: https://kinstretchwithbeard.vhx.tv/videos/short-class-70-knee-flexion 
________

If you wanted to add an Ankle/Foot/Toe class:

Weeks 1 and 2: Short Class 109: https://kinstretchwithbeard.vhx.tv/videos/short-class-109-ankle-warm-up

Weeks 3: Short Class 65: https://kinstretchwithbeard.vhx.tv/videos/short-class-65-ankle-dorsiflexion

Weeks 4 and 8: Short Class 89: https://kinstretchwithbeard.vhx.tv/videos/short-class-89-ankle-inversion

Weeks 5 and 9: Short Class 39: https://kinstretchwithbeard.vhx.tv/videos/short-class-39-toes-and-intrinsic-foot-strength

Weeks 6 and 10: Short Class 72: https://kinstretchwithbeard.vhx.tv/videos/short-class-72-ankle-plantarflexion

Week 7: Short Class 42: https://kinstretchwithbeard.vhx.tv/videos/short-class-42-calf-specific-mobility

Week 11: Short Class 76: https://kinstretchwithbeard.vhx.tv/videos/short-class-76-big-toe-dorsiflexion-new

Week 12: Short Class 9: https://kinstretchwithbeard.vhx.tv/videos/short-class-ankle-inversion-eversion 
________

If you wanted to add a Wrist class:

Weeks 1 and 2: Short Class 107: https://kinstretchwithbeard.vhx.tv/videos/short-class-107-wrist-warm-up

Weeks 3, 6, 9: Short Class 63: https://kinstretchwithbeard.vhx.tv/videos/short-class-63-wrist-extension

Weeks 4, 7, 10: Short Class 99: https://kinstretchwithbeard.vhx.tv/videos/short-class-99-wrist-flexion

Weeks 5, 8, 11: Short Class 47: https://kinstretchwithbeard.vhx.tv/videos/short-class-47-wrist-flexion-and-extension

Week 12: Short Class 5: https://kinstretchwithbeard.vhx.tv/videos/short-class-wrist 
________

If you wanted to add an Elbow class:

Weeks 1 and 2: Short Class 122: https://kinstretchwithbeard.vhx.tv/warm-up-classes/videos/short-class-122-elbow-warm-up

Weeks 3, 6, 9, 12: Short Class 80: https://kinstretchwithbeard.vhx.tv/videos/short-class-80-elbow-supination

Weeks 4, 7, 10: Short Class 56: https://kinstretchwithbeard.vhx.tv/videos/short-clas-56-elbow-pronation

Weeks 5, 8, 11: Short Class 101: https://kinstretchwithbeard.vhx.tv/videos/short-class-101-elbow-flexion 
________

So depending on how many classes you want to take, and what other joint focuses you want to incorporate, you can turn this program from a 3x a week program to a 4-7x a week program. For example, Day 4 for your knees, Day 5 for your Wrist, Day 6 for your ankles/feet, etc.

Just a reminder - when training in areas of weakness, limitation, or past injury - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. Always listen to your body and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. 

I hope you enjoy this program!

This is a 3 month advanced program that features class options from 15-30min. This is a great program for those who have time constraints and need shorter classes!

We will do 4 classes a week for 3 months. We will target Hips, Shoulders, Scapula, and Spine. These are bigger joints that give you a lot of bang for your buck. But make sure to checkout the bottom of this description, I show you how to add in other joint focuses if desired!

Week 1:
Day 1: Short Class 77
Day 2: Short Class 41
Day 3: Short Class 7
Day 4: Short Class 60

Week 2:
Day 1: Short Class 90
Day 2: Short Class 61
Day 3: Short Class 79
Day 4: Short Class 66

Week 3:
Day 1: Short Class 75
Day 2: Short Class 88
Day 3: Short Class 113
Day 4: Short Class 15

Week 4:
Day 1: Short Class 127
Day 2: Short Class 74
Day 3: Short Class 7
Day 4: Short Class 18

Week 5:
Day 1: Short Class 8
Day 2: Short Class 54
Day 3: Short Class 130
Day 4: Short Class 94

Week 6:
Day 1: Short Class 11
Day 2: Short Class 41
Day 3: Short Class 81
Day 4: Short Class 60

Week 7:
Day 1: Short Class 96
Day 2: Short Class 61
Day 3: Short Class 67
Day 4: Short Class 66

Week 8:
Day 1: Short Class 43
Day 2: Short Class 88
Day 3: Short Class 7
Day 4: Short Class 15

Week 9:
Day 1: Short Class 77
Day 2: Short Class 74
Day 3: Short Class 113
Day 4: Short Class 18

Week 10:
Day 1: Short Class 90
Day 2: Short Class 69
Day 3: Short Class 19
Day 4: Short Class 94

Week 11:
Day 1: Short Class 75
Day 2: Short Class 44
Day 3: Short Class 130
Day 4: Short Class 15

Week 12:
Day 1: Short Class 11
Day 2: Short Class 41
Day 3: Short Class 33
Day 4: Short Class 18

________

If you want to target other joints in addition to this program here’s how you can add classes to program:

You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 5th day, 6th day, even a 7th day, depending on how many classes you want to do and what you’re looking for. I have not only included which classes to target but also the exact class you would be taking on the exact week of your program.

If you wanted to add a Knee class:

Weeks 1 and 2: Short Class 106: https://kinstretchwithbeard.vhx.tv/videos/short-class-106-knee-warm-up

Weeks 3, 7, 11: Short Class Short Class 92: https://kinstretchwithbeard.vhx.tv/videos/short-class-92-knee-external-rotation

Weeks 4, 8, 12: Short Class 58: https://kinstretchwithbeard.vhx.tv/videos/short-class-58-knee-ir

Weeks 5 and 9: Short Class 62: https://kinstretchwithbeard.vhx.tv/videos/short-class-62-knee-end-range-control

Weeks 6 and 10: Short Class 70: https://kinstretchwithbeard.vhx.tv/videos/short-class-70-knee-flexion 
________

If you wanted to add an Ankle/Foot/Toe class:

Weeks 1 and 2: Short Class 109: https://kinstretchwithbeard.vhx.tv/videos/short-class-109-ankle-warm-up

Weeks 3: Short Class 65: https://kinstretchwithbeard.vhx.tv/videos/short-class-65-ankle-dorsiflexion

Weeks 4 and 8: Short Class 89: https://kinstretchwithbeard.vhx.tv/videos/short-class-89-ankle-inversion

Weeks 5 and 9: Short Class 39: https://kinstretchwithbeard.vhx.tv/videos/short-class-39-toes-and-intrinsic-foot-strength

Weeks 6 and 10: Short Class 72: https://kinstretchwithbeard.vhx.tv/videos/short-class-72-ankle-plantarflexion

Week 7: Short Class 42: https://kinstretchwithbeard.vhx.tv/videos/short-class-42-calf-specific-mobility

Week 11: Short Class 76: https://kinstretchwithbeard.vhx.tv/videos/short-class-76-big-toe-dorsiflexion-new

Week 12: Short Class 9: https://kinstretchwithbeard.vhx.tv/videos/short-class-ankle-inversion-eversion 
________

If you wanted to add a Wrist class:

Weeks 1 and 2: Short Class 107: https://kinstretchwithbeard.vhx.tv/videos/short-class-107-wrist-warm-up

Weeks 3, 6, 9: Short Class 63: https://kinstretchwithbeard.vhx.tv/videos/short-class-63-wrist-extension

Weeks 4, 7, 10: Short Class 99: https://kinstretchwithbeard.vhx.tv/videos/short-class-99-wrist-flexion

Weeks 5, 8, 11: Short Class 47: https://kinstretchwithbeard.vhx.tv/videos/short-class-47-wrist-flexion-and-extension

Week 12: Short Class 5: https://kinstretchwithbeard.vhx.tv/videos/short-class-wrist 
________

If you wanted to add an Elbow class:

Weeks 1 and 2: Short Class 122: https://kinstretchwithbeard.vhx.tv/warm-up-classes/videos/short-class-122-elbow-warm-up

Weeks 3, 6, 9, 12: Short Class 80: https://kinstretchwithbeard.vhx.tv/videos/short-class-80-elbow-supination

Weeks 4, 7, 10: Short Class 56: https://kinstretchwithbeard.vhx.tv/videos/short-clas-56-elbow-pronation

Weeks 5, 8, 11: Short Class 101: https://kinstretchwithbeard.vhx.tv/videos/short-class-101-elbow-flexion 
________

So depending on how many classes you want to take, and what other joint focuses you want to incorporate, you can turn this program from a 4x a week program to a 5-7x a week program. For example, Day 5 for your knees, Day 6 for your Wrist, Day 7 for your ankles/feet, etc.

Just a reminder - when training in areas of weakness, limitation, or past injury - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. Always listen to your body and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. 

I hope you enjoy this program!

This is a 3 month advanced program that features class options from 15-30min. This is a great program for those who have time constraints and need shorter classes!

We will do 5 classes a week for 3 months. We will target Hips, Shoulders, Scapula, and Spine. These are bigger joints that give you a lot of bang for your buck. But make sure to checkout the bottom of this description, I show you how to add in other joint focuses if desired!

Week 1:
Day 1: Short Class 77
Day 2: Short Class 41
Day 3: Short Class 7
Day 4: Short Class 60
Day 5: Short Class 90

Week 2:
Day 1: Short Class 61
Day 2: Short Class 79
Day 3: Short Class 66
Day 4: Short Class 75
Day 5: Short Class 88

Week 3:
Day 1: Short Class 113
Day 2: Short Class 15
Day 3: Short Class 127
Day 4: Short Class 74
Day 5: Short Class 7

Week 4:
Day 1: Short Class 18
Day 2: Short Class 8
Day 3: Short Class 54
Day 4: Short Class 130
Day 5: Short Class 94

Week 5:
Day 1: Short Class 11
Day 2: Short Class 41
Day 3: Short Class 81
Day 4: Short Class 60
Day 5: Short Class 96

Week 6:
Day 1: Short Class 61
Day 2: Short Class 67
Day 3: Short Class 66
Day 4: Short Class 43
Day 5: Short Class 88

Week 7:
Day 1: Short Class 7
Day 2: Short Class 15
Day 3: Short Class 77
Day 4: Short Class 74
Day 5: Short Class 113

Week 8:
Day 1: Short Class 18
Day 2: Short Class 90
Day 3: Short Class 69
Day 4: Short Class 19
Day 5: Short Class 94

Week 9:
Day 1: Short Class 75
Day 2: Short Class 44
Day 3: Short Class 130
Day 4: Short Class 15
Day 5: Short Class 11

Week 10:
Day 1: Short Class 41
Day 2: Short Class 33
Day 3: Short Class 18
Day 4: Short Class 8
Day 5: Short Class 54

Week 11:
Day 1: Short Class 7
Day 2: Short Class 60
Day 3: Short Class 90
Day 4: Short Class 61
Day 5: Short Class 79

Week 12:
Day 1: Short Class 66
Day 2: Short Class 75
Day 3: Short Class 88
Day 4: Short Class 113
Day 5: Short Class 15

________

If you want to target other joints in addition to this program here’s how you can add classes to program:

You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 6th day or even a 7th day, depending on how many classes you want to do and what you’re looking for. I have not only included which classes to target but also the exact class you would be taking on the exact week of your program.

If you wanted to add a Knee class:

Weeks 1 and 2: Short Class 106: https://kinstretchwithbeard.vhx.tv/videos/short-class-106-knee-warm-up

Weeks 3, 7, 11: Short Class Short Class 92: https://kinstretchwithbeard.vhx.tv/videos/short-class-92-knee-external-rotation

Weeks 4, 8, 12: Short Class 58: https://kinstretchwithbeard.vhx.tv/videos/short-class-58-knee-ir

Weeks 5 and 9: Short Class 62: https://kinstretchwithbeard.vhx.tv/videos/short-class-62-knee-end-range-control

Weeks 6 and 10: Short Class 70: https://kinstretchwithbeard.vhx.tv/videos/short-class-70-knee-flexion 
________

If you wanted to add an Ankle/Foot/Toe class:

Weeks 1 and 2: Short Class 109: https://kinstretchwithbeard.vhx.tv/videos/short-class-109-ankle-warm-up

Weeks 3: Short Class 65: https://kinstretchwithbeard.vhx.tv/videos/short-class-65-ankle-dorsiflexion

Weeks 4 and 8: Short Class 89: https://kinstretchwithbeard.vhx.tv/videos/short-class-89-ankle-inversion

Weeks 5 and 9: Short Class 39: https://kinstretchwithbeard.vhx.tv/videos/short-class-39-toes-and-intrinsic-foot-strength

Weeks 6 and 10: Short Class 72: https://kinstretchwithbeard.vhx.tv/videos/short-class-72-ankle-plantarflexion

Week 7: Short Class 42: https://kinstretchwithbeard.vhx.tv/videos/short-class-42-calf-specific-mobility

Week 11: Short Class 76: https://kinstretchwithbeard.vhx.tv/videos/short-class-76-big-toe-dorsiflexion-new

Week 12: Short Class 9: https://kinstretchwithbeard.vhx.tv/videos/short-class-ankle-inversion-eversion 
________

If you wanted to add a Wrist class:

Weeks 1 and 2: Short Class 107: https://kinstretchwithbeard.vhx.tv/videos/short-class-107-wrist-warm-up

Weeks 3, 6, 9: Short Class 63: https://kinstretchwithbeard.vhx.tv/videos/short-class-63-wrist-extension

Weeks 4, 7, 10: Short Class 99: https://kinstretchwithbeard.vhx.tv/videos/short-class-99-wrist-flexion

Weeks 5, 8, 11: Short Class 47: https://kinstretchwithbeard.vhx.tv/videos/short-class-47-wrist-flexion-and-extension

Week 12: Short Class 5: https://kinstretchwithbeard.vhx.tv/videos/short-class-wrist 
________

If you wanted to add an Elbow class:

Weeks 1 and 2: Short Class 122: https://kinstretchwithbeard.vhx.tv/warm-up-classes/videos/short-class-122-elbow-warm-up

Weeks 3, 6, 9, 12: Short Class 80: https://kinstretchwithbeard.vhx.tv/videos/short-class-80-elbow-supination

Weeks 4, 7, 10: Short Class 56: https://kinstretchwithbeard.vhx.tv/videos/short-clas-56-elbow-pronation

Weeks 5, 8, 11: Short Class 101: https://kinstretchwithbeard.vhx.tv/videos/short-class-101-elbow-flexion 
________

So depending on how many classes you want to take, and what other joint focuses you want to incorporate, you can turn this program from a 5x a week program to a 6-7x a week program. For example, Day 6 for your knees, Day 7 for your Wrists.

Just a reminder - when training in areas of weakness, limitation, or past injury - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. Always listen to your body and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. 

I hope you enjoy this program!