4 classes per week

This is a 3 month program that features class options from 15-30min. This is a great program for those who have time constraints and need shorter classes! We will do 4 classes a week for 3 months. We will target Hips, Shoulders, Scapula, and 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. Make sure to checkout the bottom of this description though, I show you how to add in other joint focuses if desired! Week 1: Day 1: Short Class 83 Day 2: Short Class 84 Day 3: Short Class 105 Day 4: Short Class 110 Week 2: Day 1: Short Class 83 Day 2: Short Class 84 Day 3: Short Class 105 Day 4: Short Class 110 Week 3: Day 1: Short Class 59 Day 2: Short Class 54 Day 3: Short Class 19 Day 4: Short Class 94 Week 4: Day 1: Short Class 77 Day 2: Short Class 41 Day 3: Short Class 19 Day 4: Short Class 94 Week 5: Day 1: Short Class 93 Day 2: Short Class 61 Day 3: Short Class 23 Day 4: Short Class 60 Week 6: Day 1: Short Class 68 Day 2: Short Class 69 Day 3: Short Class 7 Day 4: Short Class 66 Week 7: Day 1: Short Class 119 Day 2: Short Class 41 Day 3: Short Class 82 Day 4: Short Class 94 Week 8: Day 1: Short Class 77 Day 2: Short Class 54 Day 3: Short Class 79 Day 4: Short Class 18 Week 9: Day 1: Short Class 43 Day 2: Short Class 44 Day 3: Short Class 7 Day 4: Short Class 60 Week 10: Day 1: Short Class 68 Day 2: Short Class 69 Day 3: Short Class 59 Day 4: Short Class 66 Week 11: Day 1: Short Class 8 Day 2: Short Class 41 Day 3: Short Class 113 Day 4: Short Class 94 Week 12: Day 1: Short Class 77 Day 2: Short Class 61 Day 3: Short Class 7 Day 4: Short Class 18 ________ If you want to target other joints in addition to this program here’s how you can add classes to program: You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 5th day, 6th day, even a 7th day, depending on how many classes you want to do and what you’re looking for. I have not only included which classes to target but also the exact class you would be taking on the exact week of your program. If you wanted to add a Knee class: Weeks 1 and 2: Short Class 97: https://kinstretchwithbeard.vhx.tv/videos/short-class-97-knee-car-modified Weeks 3 and 4: Short Class 106: https://kinstretchwithbeard.vhx.tv/videos/short-class-106-knee-warm-up Weeks 5 and 7: Short Class 92: https://kinstretchwithbeard.vhx.tv/videos/short-class-92-knee-external-rotation Weeks 6 and 8: Short Class 58: https://kinstretchwithbeard.vhx.tv/videos/short-class-58-knee-ir Weeks 9 and 11: Short Class 62: https://kinstretchwithbeard.vhx.tv/videos/short-class-62-knee-end-range-control Weeks 10 and 12: Short Class 70: https://kinstretchwithbeard.vhx.tv/videos/short-class-70-knee-flexion ________ If you wanted to add an Ankle/Foot/Toe class: Weeks 1 and 2: Short Class 109: https://kinstretchwithbeard.vhx.tv/videos/short-class-109-ankle-warm-up Weeks 3: Short Class 65: https://kinstretchwithbeard.vhx.tv/videos/short-class-65-ankle-dorsiflexion Weeks 4 and 8: Short Class 89: https://kinstretchwithbeard.vhx.tv/videos/short-class-89-ankle-inversion Weeks 5 and 9: Short Class 39: https://kinstretchwithbeard.vhx.tv/videos/short-class-39-toes-and-intrinsic-foot-strength Weeks 6 and 10: Short Class 72: https://kinstretchwithbeard.vhx.tv/videos/short-class-72-ankle-plantarflexion Week 7: Short Class 42: https://kinstretchwithbeard.vhx.tv/videos/short-class-42-calf-specific-mobility Week 11: Short Class 76: https://kinstretchwithbeard.vhx.tv/videos/short-class-76-big-toe-dorsiflexion-new Week 12: Short Class 9: https://kinstretchwithbeard.vhx.tv/videos/short-class-ankle-inversion-eversion ________ If you wanted to add a Wrist class: Weeks 1 and 2: Short Class 107: https://kinstretchwithbeard.vhx.tv/videos/short-class-107-wrist-warm-up Weeks 3, 6, 9: Short Class 63: https://kinstretchwithbeard.vhx.tv/videos/short-class-63-wrist-extension Weeks 4, 7, 10: Short Class 99: https://kinstretchwithbeard.vhx.tv/videos/short-class-99-wrist-flexion Weeks 5, 8, 11: Short Class 47: https://kinstretchwithbeard.vhx.tv/videos/short-class-47-wrist-flexion-and-extension Week 12: Short Class 5: https://kinstretchwithbeard.vhx.tv/videos/short-class-wrist ________ If you wanted to add an Elbow class: Weeks 1 and 2: Short Class 122: https://kinstretchwithbeard.vhx.tv/warm-up-classes/videos/short-class-122-elbow-warm-up Weeks 3, 6, 9, 12: Short Class 80: https://kinstretchwithbeard.vhx.tv/videos/short-class-80-elbow-supination Weeks 4, 7, 10: Short Class 56: https://kinstretchwithbeard.vhx.tv/videos/short-clas-56-elbow-pronation Weeks 5, 8, 11: Short Class 101: https://kinstretchwithbeard.vhx.tv/videos/short-class-101-elbow-flexion ________ If you wanted to add an additional Neck class: Weeks 1 and 2: Short Class 108: https://kinstretchwithbeard.vhx.tv/videos/short-class-108-neck-warm-up Week 3: Short Class 23: https://kinstretchwithbeard.vhx.tv/videos/short-class-23-neck-and-pelvis Week 4 and 6: Short Class 98: https://kinstretchwithbeard.vhx.tv/videos/short-class-98-neck-flexion Week 5: (Neck class already included in this week of program) Week 7: (Neck class already included in this week of program) Week 8, 10, 12: Short Class 67: https://kinstretchwithbeard.vhx.tv/videos/short-clas-67-neck-extension-and-flexion Week 9 and 11: Short Class 82: https://kinstretchwithbeard.vhx.tv/videos/short-class-82-neck-lateral-flexion ________ So depending on how many classes you want to take, and what other joint focuses you want to incorporate, you can turn this program from a 4x a week program to a 5-7x a week program. For example, Day 5 for your knees, Day 6 for your Wrist, Day 7 for your ankles/feet, etc. 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! I hope you enjoy this program!