3 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 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!