3 classes per week
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!