3 classes per week

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!