4 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!