5 classes per week

This program is for intermediate students who want to focus on upper body joints. We will be targeting the shoulders, scapula, general spine, and neck. This program features 5 classes per week for 3 months. Class length ranges from 20-55min. Week 1: Day 1: Short Class 36 Day 2: Short Class 78 Day 3: Short Class 40 Day 4: Short Class 33 Day 5: Short Class 79 Week 2: Day 1: Short Class 41 Day 2: Short Class 7 Day 3: Short Class 60 Day 4: Short Class 67 Day 5: Short Class 26 Week 3: Day 1: Short Class 36 Day 2: Class 22 Day 3: Short Class 40 Day 4: Short Class 82 Day 5: Short Class 113 Week 4: Day 1: Short Class 2 Day 2: Class 22 Day 3: Short Class 40 Day 4: Short Class 33 Day 5: Short Class 79 Week 5: Day 1: Short Class 20 Day 2: Short Class 26 Day 3: Short Class 88 Day 4: Short Class 67 Day 5: Short Class 35 Week 6: Day 1: Short Class 41 Day 2: Class 22 Day 3: Short Class 40 Day 4: Short Class 82 Day 5: Short Class 26 Week 7: Day 1: Short Class 36 Day 2: Class 22 Day 3: Short Class 40 Day 4: Short Class 33 Day 5: Short Class 113 Week 8: Day 1: Short Class 20 Day 2: Short Class 26 Day 3: Short Class 88 Day 4: Short Class 67 Day 5: Short Class 79 Week 9: Day 1: Short Class 2 Day 2: Class 22 Day 3: Short Class 66 Day 4: Short Class 82 Day 5: Short Class 26 Week 10: Day 1: Short Class 36 Day 2: Class 22 Day 3: Short Class 40 Day 4: Short Class 33 Day 5: Short Class 35 Week 11: Day 1: Short Class 20 Day 2: Short Class 26 Day 3: Short Class 88 Day 4: Short Class 67 Day 5: Short Class 79 Week 12: Day 1: Short Class 2 Day 2: Class 22 Day 3: Short Class 66 Day 4: Short Class 82 Day 5: Short Class 26 __________________ I recommend to space out the sessions evenly through your week. For Example: Day 1: Monday Day 2: Tuesday Day 3: Wednesday Day 4: Thursday Day 5: Saturday It doesn’t have to be these exact days, but I just recommend allowing for one day in-between Day 4 and Day 5. 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 the program!