5 classes per week

This is a 3 month program that features some shorter class options. We will do 5 classes a week for 3 months. We will target Hips, Shoulders/Scap 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. This is a similar designed program to my ‘Ultimate’ programs, but the big difference is the length of classes. In this program, we target the same joint focuses as the Ultimate program, but all the classes here range from 20-47min from start to finish. Whereas in my original Ultimate programs, month one classes are around 55-75min and classes for months 2-3 range from 30-60min. So, this Ultimate SHORT program is for those who’s till want high quality work but with shorter class options. WEEK 1: Day 1 - Short Class 1 Day 2 - Short Class 78 Day 3 - Short Class 2 Day 4 - Short Class 59 Day 5 - Short Class 20 WEEK 2: Day 1 - Short Class 1 Day 2 - Short Class 78 Day 3 - Short Class 2 Day 4 - Short Class 59 Day 5 - Short Class 20 WEEK 3: Day 1 - Short Class 1 Day 2 - Short Class 2 Day 3 - Short Class 7 Day 4 - Short Class 77 Day 5 - Short Class 54 WEEK 4: Day 1 - Short Class 1 Day 2 - Short Class 78 Day 3 - Short Class 20 Day 4 - Short Class 59 Day 5 - Short Class 54 WEEK 5: Day 1 - Short Class 1 Day 2 - Short Class 7 Day 3 - Short Class 2 Day 4 - Short Class 59 Day 5 - Short Class 18 WEEK 6: Day 1 - Short Class 96 Day 2 - Short Class 36 Day 3 - Short Class 78 Day 4 - Short Class 32 Day 5 - Short Class 40 WEEK 7: Day 1 - Short Class 1 Day 2 - Short Class 36 Day 3 - Short Class 35 Day 4 - Short Class 11 Day 5 - Short Class 40 WEEK 8: Day 1 - Short Class 37 Day 2 - Short Class 2 Day 3 - Short Class 78 Day 4 - Short Class 32 Day 5 - Short Class 18 WEEK 9: Day 1 - Short Class 1 Day 2 - Short Class 36 Day 3 - Short Class 7 Day 4 - Short Class 77 Day 5 - Short Class 40 WEEK 10: Day 1 - Short Class 96 Day 2 - Short Class 88 Day 3 - Short Class 78 Day 4 - Short Class 32 Day 5 - Short Class 57 WEEK 11: Day 1 - Short Class 53 Day 2 - Short Class 36 Day 3 - Short Class 35 Day 4 - Short Class 22 Day 5 - Short Class 40 WEEK 12: Day 1 - Short Class 1 Day 2 - Short Class 88 Day 3 - Short Class 78 Day 4 - Short Class 77 Day 5 - Short Class 41 Since we work two hip classes and two shoulder/scap classes a week, it will be great to space out the same joint focus evenly throughout your week. Example would be Day 1 and Day 4 (Hip classes) to be placed on a Monday and Thursday. Then Day 2 and Day 5 (Shoulder/Scap classes) to be placed on a Tuesday and Friday. Day 3 (spine) can be on a Wednesday, Saturday, or Sunday in this scenario. 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 6th day (or 7th day) option, depending on what joint is your biggest priority to add: Class 16: Knee Flexion & Extension Class 20: Knee IR & ER Short Class 5: Wrist Short Class 6: Elbows Short Class 9: Ankle Inversion & Eversion Short Class 10: Ankle and Big Toe Dorsiflexion Short Class 28: Ankle Plantarflexion & Dorsiflexion Short Class 56: Elbow Pronation Short Class 58: Knee IR Short Class 63: Wrist Extension Short Class 67: Neck: Flexion/Extension Short Class 70: Knee Flexion Short Class 80: Elbow Supination Short Class 82: Neck: Lateral Flexion Short Class 85: TMJ (Jaw) Short Class 86: Finger CARs Short Class 92: Knee ER 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 6” option to your program and fill in with one of these classes. Which joint you would pick on your 6th day would be completely dependent on you and your goals. You could even add a ‘Day 7’ as well if you had two additional joints you wanted to prioritize each week. So an example would be Day 6 is for the knees and Day 7 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 12 week program - you can restart from the beginning or try out my 3 month Ultimate SHORT Intermediate program. Here’s my Ultimate SHORT Intermediate Programs: 2 classes per week: https://kinstretchwithbeard.vhx.tv/2-classes-per-week-19 3 classes per week: https://kinstretchwithbeard.vhx.tv/3-classes-per-week-21 4 classes per week: https://kinstretchwithbeard.vhx.tv/4-classes-per-week-17 5 classes per week: https://kinstretchwithbeard.vhx.tv/5-classes-per-week-10 Hope you enjoy the program!