2 classes per week

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!