Kinstretch

4 classes per week

This is an intermediate program from that features classes from 20-48min. We will do 4 classes per week for 12 weeks and target the hips, knees, ankles/toes, and spine. Week 1: Day 1: Short Class 1 Day 2: Short Class 9 Day 3: Class 16 Day 4: Short Class 78 Week 2: Day 1: Short Class 32 Day 2: Short Class 10 Day 3: Class 20 Day 4: Short Class 7 Week 3: Day 1: Short Class 1 Day 2: Short Class 9 Day 3: Short Class 62 Day 4: Short Class 113 Week 4: Day 1: Short Class 37 Day 2: Short Class 28 Day 3: Class 16 Day 4: Short Class 78 Week 5: Day 1: Short Class 11 Day 2: Short Class 39 Day 3: Class 20 Day 4: Short Class 133 Week 6: Day 1: Short Class 77 Day 2: Short Class 89 Day 3: Short Class 58 Day 4: Short Class 7 Week 7: Day 1: Short Class 96 Day 2: Short Class 42 Day 3: Short Class 92 Day 4: Short Class 26 Week 8: Day 1: Short Class 32 Day 2: Short Class 9 Day 3: Short Class 70 Day 4: Short Class 113 Week 9: Day 1: Short Class 90 Day 2: Short Class 10 Day 3: Short Class 135 Day 4: Short Class 78 Week 10: Day 1: Short Class 53 Day 2: Short Class 9 Day 3: Class 20 Day 4: Short Class 133 Week 11: Day 1: Short Class 8 Day 2: Short Class 28 Day 3: Class 16 Day 4: Short Class 26 Week 12: Day 1: Class 27 Day 2: Short Class 39 Day 3: Short Class 62 Day 4: Short Class 79 Just a reminder - when you’re training in areas of weakness, limitation, or past injury - it’s 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 the program!

48:40

4 classes per week

Class 16: Knee Flexion & Extension

Class 20: Knee IR & ER

Class 27: Advanced Hip IR/ER/Abduction

Short Class 1: Hip IR & ER

Short Class 7: Spine Circuit

Short Class 8: Hip Circuit

Short Class 9: Ankle Inversion & Eversion

Short Class 10: Ankle and Big Toe Dorsiflexion

Short Class 11: Middle Splits

Short Class 26: Thoracic Spine Extension & Rotation

Short Class 28: Ankle Plantarflexion & Dorsiflexion

Short Class 32: Hip Flexion (Hamstring Specific)

Short Class 37: Hip Extension (Quad/Psoas/Hip Flexor Specific)

Short Class 39: Toes and Intrinsic Foot Strength

Short Class 42: Ankle Dorsiflexion (Calf Specific)

Short Class 53: Hip End-Range Control

Short Class 58: Knee IR

Short Class 62: Knee End-Range Control

Short Class 70: Knee Flexion

Short Class 77: Hip Abduction (Butterfly Base)

Short Class 78: Spine Circuit

Short Class 79: Spinal Segmentation Variations

Short Class 89: Ankle Inversion

Short Class 90: Hip Circuit (Intermediate Class)

Short Class 92: Knee External Rotation

Short Class 96: Hip Flexion

Short Class 113: Low Back Rotation

Short Class 133: Spine Lateral Flexion (QL Specific)

Short Class 135: Knee Extension