Welcome to team Beard! To everyone new, make sure to watch all introductory videos (in order) AND read the captions to each video. Start by watching Intro Video 1 and reading the full caption - it will have a ton of information on the entire membership and programming recommendations!

Let's get these buttery gains!

New Student Section

Welcome to Operation Buttery Joints! (Please watch this video and read the caption)

This caption will explain everything on how this membership works! I will breakdown information on the introductory videos, where to start within the membership in regards to programming, equipment needed, and more!
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👉🏽 For everyone who is new to KINSTRETCH With Beard: there are 10 introductory videos (including this one). You should watch them in order before going into the actual classes and programs. I’ve written out additional information in the caption of each of those intro videos as well!

👉🏽 Intro video 10 is for people who have hypermobility. If you’re not hypermobile, you can just skip that video.

PROGRAMMING:
👉🏽 NEW: Intro Video 9 is for programming - I've moved all my programming information there. In that intro video you learn about my top recommended programs, so you’ll have clear guidance on where to start within the membership. In the caption of that video I have also written a summary of what was discussed in the video and I’ve placed links to each of my recommended programs so you can easily access them!

👉🏽 All of the intro videos (except #5) are primarily educational, but you can still practice some of the movements you see in there if you’d like. Intro video 5 is a follow along class for full body CARs (Controlled Articular Rotations) - in this video you’ll be doing all of the movements.

👉🏽 I personally do CARs (intro video 5) every single day. On the days you don’t do an actual Kinstretch class, I recommend doing this full body CARs routine if you have the time available (about 25min). Obviously it’s not mandatory, but it’s a great joint maintenance routine and if done consistently it will really payoff. The majority of the Kinstretch classes start with CARs, so you don’t necessarily have to do them on the same day you do the classes, unless of course you want to.
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EQUIPMENT FOR MEMBERSHIP:
 
As far as equipment needed for the membership: I recommend getting 4 regular size yoga blocks (9x6x4) and 2 slightly smaller blocks (9x6x3). I also recommend getting a stretching band and a mat for floor work. I got all my equipment from amazon and there's some options on there that actually sell yoga blocks with stretching bands as a combo.

Here’s the 9x6x4 yoga blocks I bought:
https://tinyurl.com/9x6x4-yoga-blocks 

Here’s the 9x6x3 blocks and this comes with a stretching band:
https://tinyurl.com/9x6x3-yoga-blocks 

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🚨 IMPORTANT REMINDERS:

When you’re first starting out, keep things light and ease into the movements. Don’t ever push through any kind of pain, only work in pain-free ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge.

Don’t try to copy my range of motion or the models range of motion - you should always work within YOUR own physical capacity and YOUR own available ranges. Everyone will have different limitations, so it’s totally okay if your ranges look smaller or different. 

If you’re dealing with a specific injury or medical issue, consult with your doctor/PT first and make sure you’re cleared for exercise before partaking in an online program. 

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For all your questions, you can access our members only Forum here:
https://kinstretchwithbeard.vhx.tv/forums
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I hope you enjoy the membership! Let’s get these buttery gains!


Disclaimer: 
Copyright 2020-2023 Amir Zandinejad / BeardTheBestYouCanBe. All rights reserved. The videos on this page and their contents are the exclusive property of Amir Zandinejad / BeardTheBestYouCanBe and are protected by copyright laws. No part of these videos may be copied, reproduced, distributed, or transmitted in any form by any means without the prior written permission of Amir Zandinejad / BeadTheBestYouCanBe.

Disclaimer:
The information provided in this mobility membership is not intended as a substitute for professional medical advice, diagnosis, or treatment. The exercises and techniques demonstrated in this membership may not be suitable for everyone and could result in injury. You should consult with your doctor before starting any exercise program. By participating in this membership, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk to injury to yourself, and agree to release and discharge Amir Zandinejad / BeardTheBestYouCanBe from any and all claims or causes of action, known or unknown, arising out of Amir Zandinejad / BeardTheBestYouCanBe negligence.

Intro Video 1: KINSTRETCH With Beard Intro (Start Here: Watch + Read Caption)

In this introductory video I breakdown a concept called Irradiation. This is just a fancy way of saying: create internal tension by contracting your muscles.

Sometimes you may hear me call it irradiation, other times you will hear me call it internal tension - it is the same thing.

 We utilize internal tension for 3 main reasons:

1. Minimize compensation and isolate the working joint. By stabilizing your body you’re able to train the working joint in greater isolation, which will allow for high quality training on that area. Just remember, you’re likely going to have plenty of compensations in the beginning when you’re taking the classes no matter what, because this type of training is very new and requires a lot of focus and awareness - this is something that develops over time. The more time you spend doing Kinstretch, the better you’ll get at minimizing compensations. Don’t get frustrating with the compensations in the beginning, just be mindful of them and keep doing your best to correct them.

2. Strength adaptations. By creating full body tension we can help direct more neural drive to the working area, which will help deepen the force of contraction and apply stress/force to lines of tissue. In conventional strength training we utilize weights like dumbbells and barbells to apply force on lines of tissue. In Kinstretch we utilize internal tension and isometric force. 

3. Body control. When we create internal tension and go into a particular exercise - we’re now teaching our nervous system how to control and produce force throughout our ranges of motion. This is absolutely key for the development of body control and strength. You’ll also develop good body awareness which is a very unique feeling, but that definitely takes time and practice to develop. 

When we create full body tension, we’re also tension on the working area. For example, if we’re working the shoulder - we  ant to create full body tension and tension to the shoulder joint and the musculature of the arm.

In Kinstretch WE control the intensity of each exercise through our internal tension and overall effort - meaning how much force we create into our ranges of motion. Just remember, Kinstretch will highlight areas of weakness and limitation - these are areas where the tissue quality may not be very strong, so these tissues may not be able to absorb high levels of force *yet*. This is especially true in areas of weakness/injury/dysfunction. So make sure to keep your intensity levels low, especially in areas of past limitations, and gradually build up the intensity over time. Just like someone would do if they just started weight training for the first time: they would stick to lighter weights and really focus on their form, and then gradually build up the weights over time as they get stronger. You can absolutely build up to higher levels of tension in Kinstretch (just like weight lifting), but that should be a gradual process.

For some people, depending on their tissue quality in a certain range of motion, may need to work in really low intensities at first, even as low as 5-15%, and that’s okay. You don’t have to seek an “intense workout” at first. Instead, learn about your body and apply an appropriate amount of stimulus to those areas, and then gradually build up that stimulus over time - this is how we progressively overload. It’s always best to start off slow, listen to your body, go at your own pace, and gradually build up over time. 

If I cue a certain percentage of irradiation in class (let’s say 30-40%), just know that this is a general range. It doesn’t have to be perfect by any means. And if you’re someone who needs to start off at lower intensities, please work in lower intensities regardless of what is cued in class - those cues are just general recommendations, but every individual and their current capacity can be different. 

Additionally, don’t overthink irradiation and try to have it be perfect in the beginning, that’s not going to happen. You’ll have times where you lose tension in certain areas and that’s okay. Just be mindful of it and do your best - it WILL get better over time.

And lastly, don’t forget to breathe! Don’t hold your breath when you’re irradiating. I like to take a nice breath in, create full body tension, and then do more shallow breathing - but just find a breathing rhythm that works for you.

I hope this was informative and helpful! Just FYI - this will all make a little more sense as you go into some of the classes and see how we create tension in certain movements.

Intro Video 2: Irradiation

In this intro video I wanted to go a few joint positions for the Hips, Shoulders, and Knees.

Now when it comes to the Hips and Shoulders - these joints can move into various different positions, including Flexion, Extension, Internal Rotation, External Rotation, Abduction, and Adduction.

The knee can go into Internal Rotation, External Rotation, Flexion, and Extension.

For the Hips and the Shoulders, the positions that people have the greatest limitation in regarding both range of motion and mind-body connection will be Internal and External rotation. For a lot of people they’re not even sure what Internal and External rotation even looks like either. So in this video I really breakdown what Internal and External rotation looks like and how we can initiate them without compensating at the Scapula. This is a mostly educational video, but you can absolutely do the movements with us during the class if you like. Getting familiar with those positions will be helpful once you go into the actual classes later on!

I also threw in Hip/Shoulder Flexion and Extension demonstrations in this class just to touch on it quickly.

Lastly, we covered Knee Internal and External rotation. Out of all the joints, except maybe the toes, initiating Knee rotation is the hardest for people. For some people it may feel like they can rotate their knee at all, but I assure you, with lots of practice and repetition, you will at least be able to get some motion over time. This is largely due to a lack of mind-body connection to the knee while rotating, which only will improve as we spend more time trying to rotate the knee - which can be very frustrating in the beginning for some people. If you’re one of those people, don’t worry, you’re not alone! Stick with it and it will absolutely get better over time.

Something you’ll also hear me talk about lot throughout the entire membership is how important Rotation is for our joints. For the Hips/Shoulders/Knees, and other joints like the ankles, wrists, elbows - Rotation is the fundamental motion of these joints. Which means, the better rotational mobility you have over these joints, the better global mobility you will have. 

So rotation is very important for the health and mobility of these specific joints. Ironically, rotation is the area where people have the greatest limitations in. Why? Because modern humans have adapted to a more sedentary lifestyle that does not explore various ranges of motion like we once did, AND the exercise most prioritize (like conventional strength training) will predominantly focus on linear exercises, which leaves people will limitations in their rotation.

This video will also make more sense as you take the next two introductory videos and you’re doing some rotational movements like CARs (Controlled Articular Rotations). 

I hope this was helpful!

Intro Video 3: Joint Positions (Hip/Shoulder/Knees)

Controlled Articular Rotations (CARs)

This is an introduction video and mostly educational, but I want you to try some of the movements you see and learn about them. In the next Intro Video (#5) we will do this entire routine as a follow along class, but here we must learn about the movements first.

CARs is a potent training stimulus, and it's something I do every single day. I make my parents and my clients do it every single day as well. When done consistently, you reap the benefits.

In CARs we essentially pinpoint 1 joint at a time, and work it in full isolation. We take the joint to its outer range of motion at every (joint) position, and we add rotation. We utilize irradiation, and we work slow and controlled movements. We're always trying to push for a little bit more range of motion, but without any compensation elsewhere. We also do CARs in only pain-free ranges of motion. Never pushing through pain.

The goal is to take every joint through all of its active ranges of motion, on a daily basis. We do this for a few reasons. 

1. Joint Integrity. To offer blood supply and nutrients to the joint capsule. This serves as an anti-inflammatory. Which is very critical to the health of our joints, and decreasing pain/tightness. Look at doing CARs the same way you look at flossing and brushing your teeth. Not exactly the most fun to do, but incredibly important for the integrity of the teeth (or CARs to the joints)

2. Maintaining our current ranges of motion. Our nervous system is highly adaptable. If we don't utilize certain ranges of motion consistently, our body will slowly strip them away from us. Leaving us stiff, tight, and more prone to injury and deterioration. We don't lose mobility just because we're aging. We lose mobility because we don't express our full ranges of motion in modern day life and exercise 

3. Developing neurological control over your body, aka body control. When we utilize irradiation, and move our joint through space in a slow and controlled manner, we're teaching the nervous system about these ranges of motion. How to control them, and how to produce force in them. This is all very important for overall strength potential. 

4. Self-Assessment. While doing CARs, assess and learn more about your body. What ranges of motion feel good, what ranges of motion feel restricted and not so good. The more you learn about your body, the more you will understand what your body needs, and how to address your specific limitations.

All in all, CARs are super beneficial, and we want to make this a consistent habit. It will be important to do your CARs with good intent and focus. Maintain tension, go slow and controlled, and always self-assess how your body feels. Remember to never to go into any range of motion that creates any pain, or a sharp pinching sensation. If you do feel pain in a specific area, shorten that range of motion a little bit, and bypass those painful areas while continuing through the rest of the motion. Never work through pain, always bypass it.

CARs #EveryDamnDay

Intro Video 4: Learning CARs (Educational)

Here you can follow along and do your CARs routine like a class.

Do your CARs with good intent and focus. Try not to compensate as best as you can, but it's totally normal to have compensations at first - this will get better over time. 

Reminder - never push through any pain. Back out of any range of motion that creates pain, bypassing those areas, and then continuing through the rest of the motion.

I personally do CARs every single day. On the days you don’t do an actual Kinstretch class, I recommend doing this full body CARs routine if you have the time available (about 25min). Obviously it’s not mandatory, but it’s a great joint maintenance routine and if done consistently it will really payoff. The majority of the Kinstretch classes start with CARs, so you don’t necessarily have to do them on the same day you do the classes, unless of course you want to.

I have several CARs routines. Including a ‘Morning CARs Routine’ which is a low intensity version that can be done shortly after waking up if desired. I personally like the CARs routine from Intro Video 5, but if you ever need a low intensity version you can do the Morning CARs variation. You can find all my CARs routines here: https://kinstretchwithbeard.vhx.tv/cars-routines

Consistent CARs = happy joints
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🚨
For those who struggle initiating their Knee CARs, checkout this class:
https://kinstretchwithbeard.vhx.tv/class-focus-ankle-knee-foot-toes/videos/short-class-97-knee-car-modified

For those who struggle with their Toe CARs, checkout this class:
https://kinstretchwithbeard.vhx.tv/class-focus-ankle-knee-foot-toes/videos/short-class-95-toe-cars-modified

Intro Video 5: CARs Follow Along Routine

PAILs/RAILs - Progress/Regressive Angular Isometric Loading.

To put it short, PAILs/RAILs is just isometric training. In traditional flexibility work, we go into a stretch, and we passively hang out there. When we do this, we develop better flexibility. Flexibility = the ability to passively achieve a range of motion. Though just because you do flexibility training, it doesn't mean you'll improve your active mobility, or your ability to actively achieve that range of motion.

In PAILs/RAILs, we go into that sam stretch position, we hold a 2 min passive stretch to improve flexibility, but then we also add in isometrics (PAILs/RAILs) to strengthen that range of motion. This is what happens us develop active mobility. 

So Kinstretch essentially covers both flexibility and mobility work together. PAILs/RAILs is one of the best concepts to achieve this!

When we get into a certain base position for PAILs/RAILs. Try to find the stretch sensations just like we do in regular flexibility stretches. It's important to note, everyone will find the stretch at different ranges of motion depending on their limitations, and people can also feel the stretch in slightly different places, which is totally okay! Give yourself a little wiggle room to explore your body and to find the stretches in each base. But just never go into any stretch that creates any pain or a sharp pinch.

You have the freedom to make modifications to certain bases if needed. If I cue a specific angle or position, you should always allow yourself freedom to explore slightly different angles if the one that is being cued does not feel right or appropriate for your body. A big part of Kinstretch is about self-exploration and working within your own anatomical makeup. Everyone will have different limitations, so always give yourself freedom to set up into bases in a way that feels more appropriate for YOU specifically, even if that’s not the exact way it’s cued in class.

It's important to know - PAILs is one contraction, and RAILs is another. We always do our PAILs contraction first, and then RAILs. So PAILs/RAILs is two contractions total. When we utilize PAILs/RAILs, we're giving direction to the isometric force. This direction could be up, down, left, right, or rotational. The PAILs contraction will be in one direction, and the RAILs contraction will be in the opposite direction. In the classes I will give you cues to the direction of the PAILs/RAILs contractions for each base position so you will always know!

The PAILs contraction is a slow build up to your greatest safest effort. It should take around 5-7 seconds to get up to your max effort. Think of it like a volume dial, and you're slowly turning up the music.

The RAILs contraction is a quick (but controlled) transition to the opposite direction. In RAILs, for some newcomers they may be prone to cramping. If this happens to you, you will want to lower the transition speed from PAILs to RAILs, and you may have to lower the intensity in which you do your RAILs. The goal is to produce as much force as you can without going into a full cramp - so if this continues to happen make those slight adjustments.

If you're new to PAILs/RAILs or you’re training in areas of weakness, your "max" effort should be on the lighter side. Start off light and then slowly build up over time. Don’t go max effort and balls to the wall - start off light and ease into it. Over time you can gradually build up the intensity - adhering to progressive overload. 

It's completely normal to feel sore and tender for a couple days after doing PAILs/RAILs. Though if you're super sore for 3-4+ days or you’re feeling any pain, you're probably over did it in regards to intensity and you will want to back off the intensity a little bit next time.

At no point should you ever feel any pain during these movements. PAILs/RAILs is extremely challenging, and there will be discomfort, but we never want that to increase to pain. If you feel pain or sharp pinch in a certain range of motion, back out of the range until you don't feel that pain anymore, and that’s the range you can remain in to do your PAILs/RAILs.

PAILs/RAILs is a great concept, but it takes time to get better at. Don’t feel discouraged or frustrating if you’re struggling at first, that’s completely normal. You will get better at it over time!

Intro Video 6: PAILs/RAILs

Pain is a topic I can't stress enough. At no point, through any movement, do I ever want you to go into a range of motion that creates pain, or a sharp pinching sensation. Always bypass those areas that create pain or a pinch. We never want the nervous system to associate pain with any movement.

Sometimes you'll have to shorten your range of motion a little, or alter your joint positioning a bit. Allow yourself some wiggle room to do that if needed. We can back out of that range of motion enough so the pain is gone, and then that becomes a range we can get some good quality work in. Over time, your pain-free range of motion will expand.

Also, If you’re nursing a specific injury, first and foremost make sure you're cleared by a doctor for exercise. If you are, be smart and go at your own pace. Work in those pain-free ranges of motion and keep the intensity very light at first. Due to the nature of online group training, there isn't a constant dialogue between client and coach - so it's important to become your own coach and understand when a movement may not be right for you.

Finding the Stretch. 
When we set up in PAILs/RAILs and we're doing Isometric loading - we want to find those stretching sensations. It's important to note, where you feel a stretch will be different to where I feel a stretch, or where another person feels it. Due to our individual makeup and current capacity (which is all vastly different), we will all experience stretching sensations in different ranges of motion and that's totally okay. Take the cues from the videos, but also give yourself a little wiggle room to explore your own body and find what feels good for you.

I hope this was helpful!

Intro Video 7: Pain and Finding The Stretch

In this video we talk about intensity and your overall effort during Kinstretch Classes.

Kinstretch is a form of strength training so it can totally be normal to feel sore for 24-72 hours after classes (similar to weight lifting). This soreness can be in some very unique areas as well (unlike weight training), like the deep capsular tissue around the joints. Saying that, if the soreness is overwhelming, or lasts several days, or if there is ever any pain, you’ll know you likely over did it and those tissues weren’t strong enough to absorb the amount of force that was coming into them. So if this is the case, you’ll want to lower your intensity during the classes and work in more moderate ranges of motion. It's important to adhere to progressive overload and gradually build up the intensity and range over time.

When you're new to Kinstretch, it's important to start off light and slowly build up over time. And honestly, this goes for any new form of training. For example, when you first start weight lifting for the first time, you start off with lighter weights, lower intensities, and you really just focus on the technique and mechanics of the movements. Then over time you gradually build up the weights. Well, in Kinstretch, we want to take the same approach and ease into it, especially when you're training in an area of past injury or weakness. 

The quality of tissue in certain 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. When you hear me cue things like ‘greatest and safest effort’ during PAILs/RAILs in the classes - this is relative to the individual and their capacity in a certain area. So if you know you’re training in area where the tissue quality might not be very strong, you want to keep your overall intensity levels really low. How low is dependent on the individual, but the lower the better at first. For some people that could mean 30% max effort, for other people 20%, for other people even as low as 5-10%. So the internal tension, how much force you create into ranges of motion, and your overall effort can be light. It’s totally okay if it doesn’t feel like you’re getting a ‘great workout’ at first.

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. Also, when you’re setting up into PAILs/RAILs bases, feel free to utilize any modifications you need to regress the bases and sit into them more comfortably if needed. For example, in Class 1 for the hips when we’re setting up into the Bearsit position, its’ totally okay to sit on 2-3 yoga blocks or even a step stool/chair, or to rest your back against a wall, or to play around with your hip/knee/ankle angle to get into a more comfortable position. Always give yourself freedom to play around with bases so you can sit into them more comfortably, even if you’re not doing it exactly like how it’s cued in class. The cues in class or just a general starting point, give yourself the freedom to explore what works best for YOUR body, because we all have different limitations. 

I hope this helps!

Intro Video 8: Intensity

In this video I will breakdown my top 5 recommend programs that newcomers should start with, the demographic that fits each program best, and how to program Kinstretch with other forms of training like weight lifting, cardio, etc. 

Here is a table of contents for what’s in the video:

Time Markers 
0:26 Reminder to read the description to your program
0:47 Our programs are organized by joint focus
1:13 Program Option 1: Ultimate Program
2:45 Program Option 1: Ultimate with short classes
3:18 Program Option 2: 15-30min classes
3:58 Program Option 3: Lower Body & Spine
5:19 Program Option 4: Upper Body
5:58 Program Option 5: Full Body Programs
7:06 How many classes a week to take
7:39 How to program Kinstretch with other training
7:45 Programming Kinstretch and weight lifting
9:15 Programming Kinstretch and Cardio
10:10 Reminder that progress takes time

Down below is a summary of what I covered in the video, plus links to all of my top recommend programs and more!

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WEEKLY DOSE:

I have pre-made programs that offer 2 classes a week all the way up to 7 classes a week. You can even just do 1 class a week if you want. How many classes you choose to do per week is totally dependent on your goals, schedule, and capacity for training volume. 

I generally recommend beginners to start with 2-3 sessions a week, with 3 being the sweet spot. But I have some students who just do 1-2 classes and others who do 5-7. Pick a schedule that is realistic for you to stay consistent! 

For those who want to start off with a lot of classes, I just recommend not training the same joint more than twice a week in the beginning. This way you can space out the sessions for better recovery as you build these areas up. For example, if you target a class for the hips on a Monday and you wanted to train the hips 2x a week, your next class for the hip should come on a Thursday or Friday. 
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PROGRAMMING REMINDER 🚨

Once you click on any of my programs, please read the description. I have laid out the full structure of the program within the description so you will know exactly which classes to take each week. I have also laid out other important information in there, so check it out! If you’re on your computer, once you click the program the description will be in the upper left corner of the screen. If you’re on your phone, it will be in the top center of the screen. You will have to click on the “Show More v” button to see the full description. 

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PROGRAM OPTION 1

Ultimate Beginner 3 month Program.

This is my top recommended program for beginners.

In the Ultimate programs we target the 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. Saying that, in the description of these programs I show you how to add in additional classes for other joints as well, if desired.

I have two variations of this program, my standard Ultimate, and my Ultimate SHORT. In the standard program, the first 4 weeks will feature longer classes (60-80min) and weeks 5-12 will have shorter and more up-tempo classes (30-50min) that are right to the point. In my Ultimate SHORT program all the classes are from 20-45min from start to finish. Those longer classes within the first 4 weeks in my standard Ultimate program provide more cues and talking, a slower pace, and we start off with Full Body CARs, all which can be helpful for beginners, but I totally understand if that doesn’t work for everyones schedule, so I’ve given you options!

I have both Ultimate programs available from 2-5 classes per week.

Here is my standard Ultimate with full length classes:

2x a week Ultimate Program:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-9 

3x a week Ultimate Program:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-11 

4x a week Ultimate Program:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-11

5x a week Ultimate Program:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-6

And here is my Ultimate SHORT with the shorter classes:

2x a week classes:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-18

3x a week classes: 
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-4 

4x a week classes:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-7

5x a week classes: 
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-9

After completing your 3 month beginner program: I have a 3 month variation of both these programs in intermediate, which is a great progression to keep building on your foundation. I also have a 3 month Advanced Ultimate for after that as well. You can also restart this beginner program from the beginning if desired! To find the intermediate program, checkout the description in whichever beginner program you choose!
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PROGRAM OPTION 2

This section features my programs that have classes that are only 15-30min long. So for those who have time constraints or really just want to ease into mobility training, these programs are going to be a great fit for you! All these programs are for 3 months, but you can always do less if desired.

Just like my Ultimate programs, these programs target bigger joints (Hip/Shoulder/Scapula/Spine) that give you a lot of bang for your buck. In the description of these programs, I show you how to add in additional classes for other joints as well, if desired!

2x a week Hip/Shoulder/Spine:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-23

3x a week Hip/Shoulder/Spine:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-31

4x a week Hip/Shoulder/Scapula/Spine:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-24

5x a week Hip/Shoulder/Scapula/Spine:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-12

NEW 15-30min Programs:
3x a week Lower Body (Hips/Knees/Ankles/Feet):
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-40

4x a week Lower Body + Spine:
https://kinstretchwithbeard.vhx.tv/4-classesper-week

You can take these programs as many times as you want!
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I also have a new program that features classes that are only 10-20min. This program has classes for every joint and offers some flexibility in how many classes you can take per week. Make sure to checkout the description for the full breakdown:
https://kinstretchwithbeard.vhx.tv/options-from-1-7-classes-per-week
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PROGRAM OPTION 3

This section is for isolating areas like the Low back, hips, and the lower body. All the programs here are for 3 months, but you can always do less if desired.

First option is my Lower Back and Hip program, which targets the hips, low back, and the general spine. I have this program available in either full length classes or short length, just like my Ultimate and Ultimate Short programs.

2x a week Lower Back and Hip full length classes:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-17

3x a week Lower Back and Hip full length classes:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-14

4x a week Lower Back and Hip full length classes:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-16

3x a week Lower Back and Hip SHORT length classes:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-25

4x a week Lower Back and Hip SHORT length classes:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-19

NEW:
I have recently created a Lower Back, Hip, and Knee program as well! This is for those who have limitations in all of these areas and want a well rounded approach.

Lower Back, Hip, and Knee 3x a week full length classes:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-37

Lower Back, Hip, and Knee 4x a week full length classes:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-28

Lower Back, Hip, and Knee 5x a week full length classes:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-17

Lower Back, Hip, and Knee 3x a week SHORT length classes:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-43

Lower Back, Hip, and Knee 4x a week SHORT length classes:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-31

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 Second option is my Lower Body program. This targets the hips, knees, and ankles/foot. I also have a Lower Body + Spine program which target those same joints AND adds a spinal class as well. I have both these variations in full length classes and SHORT length classes!

Lower Body 3x a week full length classes:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-8

Lower Body + Spine 3x a week full length classes:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-9

Lower Body + Spine 4x a week full length classes:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-14

Lower Body SHORT length classes 3x a week:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-24

Lower Body + Spine SHORT length classes 4x a week:
https://kinstretchwithbeard.vhx.tv/4-class-per-week

You can repeat any of these programs as many times as you want, or you can progress to my intermediate variations after completing the beginner program as well.

Here is my intermediate Lower Body 3x a week:
https://kinstretchwithbeard.vhx.tv/3-class-per-week

And my intermediate Lower Body + Spine 4x a week:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-15

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PROGRAM OPTION 4:

This section is for isolating upper body areas. All these programs are for 3 months, but you can always do less if desired.

My top recommend upper body program is for the Shoulder, Scapula, Neck, and Spine. I have this program available from 2-5 classes per week, and available in either full length or short classes as well.

2x a week Shoulder/Scapula/Neck/Spine full length classes:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-22

3x a week Shoulder/Scapula/Neck/Spine full length classes:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-26

4x a week Shoulder/Scapula/Neck/Spine full length classes:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-20

5x a week Shoulder/Scapula/Neck/Spine full length classes:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-11

2x a week Shoulder/Scapula/Neck/Spine SHORT length classes:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-24

3x a week Shoulder/Scapula/Neck/Spine SHORT length classes:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-32

4x a week Shoulder/Scapula/Neck/Spine SHORT length classes:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-25

5x a week Shoulder/Scapula/Neck/Spine SHORT length classes:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-14

After completing your 3 month beginner program: I have a 3 month variation of both these programs in intermediate, which is a great progression to keep building on your foundation. You can also restart this beginner program from the beginning if desired! To find the intermediate program, checkout the description in whichever beginner program you choose!

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PROGRAM OPTION 5

This section is dedicated to my full body programs. In these programs we target your neck down to your toes and everything in-between! These are 3 month programs, but you can do less if desired! I have options to do classes 2-5x a week and to either do full length or short length classes.

This is the full length class variation, and once you click on the description you will see that there are options to pick anywhere from 2-5 classes per week!
https://kinstretchwithbeard.vhx.tv/options-for-2-5-classes-per-week-4

This is the short length variation. Once again, in the description there are options for choosing anywhere from 2-5 classes per week, depending on your schedule!
https://kinstretchwithbeard.vhx.tv/options-for-2-5-classes-per-week-2

After completing this program, you can either pick a more isolated program like the first four options I mentioned above, restart from the beginning of this program, or you can progress to my intermediate full body program here:
https://kinstretchwithbeard.vhx.tv/options-for-2-5-classes-per-week-3

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PROGRAM OPTION 6

You can take a look through my entire library and see if there is anything that peaks your interest! I also have single joint focused programs as well you can checkout if you’d like!

Here are all my beginner programs that feature classes from 45-75min:
https://kinstretchwithbeard.vhx.tv/pre-made-beginner-programs-classes-from-45-75min

Here are all my beginner programs that feature classes from 20-45min:
https://kinstretchwithbeard.vhx.tv/pre-made-beginner-programs-classes-from-20-45min

Here are all my beginner programs that feature classes from 15-30min:
https://kinstretchwithbeard.vhx.tv/pre-made-beginner-programs-classes-from-15-30min

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Here are all my intermediate programs that feature classes from 45-75min:
https://kinstretchwithbeard.vhx.tv/pre-made-intermediate-programs-classes-from-45-75min

Here are all my intermediate programs that feature classes from 20-45min:
https://kinstretchwithbeard.vhx.tv/pre-made-intermediate-programs-classes-from-20-45min

Here are all my intermediate programs that feature classes from 15-30min:
https://kinstretchwithbeard.vhx.tv/intermediate-programs-classes-from-15-30min

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Here are all my advanced programs that feature classes from 45-75min:
https://kinstretchwithbeard.vhx.tv/pre-made-advanced-programs-classes-from-45-75min

Here are all my advanced programs that feature classes from 15-30min:
https://kinstretchwithbeard.vhx.tv/advanced-programs-classes-from-15-30min

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Additional advice:

In regards to when you should progress to an intermediate program, I typically recommend doing at least 2-3 months of beginner programs first. In regards to when you should progress to an advanced program, I would recommend at least 2-3 months of beginner and 2-3 months of intermediate. Saying that, it’s totally fine to stick to certain levels for much longer than just 2-3 months. In Kinstretch, WE control the intensity and how hard certain movements are through our internal tension and our effort, so we can make “beginner” classes and programs harder by gradually building up our intensity and effort. You can make amazing progress at whichever level you partake in. I personally still do plenty of “beginner” classes and programs.

You can absolutely take the same program multiple times, especially if you’re enjoying the program and making good progress with those specific classes. I personally do the same programs and classes repeatedly for the last 5-6 years (boring but effective). It’s all about finding classes that target your areas of need and then getting in consistent work. I choose progress over novelty all the time.
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CREATE YOUR OWN PROGRAM: 

For those who don’t want to stick to a specific program and want to pick classes on their own, that’s totally okay. I just recommend not training the same joint more than twice a week at first. This way you can space out the sessions for better recovery as you build these areas up. For example, if you target a class for a specific joint on a Monday and you wanted to train that joint 2x a week, your next class for that joint should come on a Thursday or Friday.

You can checkout all my classes by clicking on the ‘Browse’ tab and scrolling down.

To choose classes by joint focus:
https://kinstretchwithbeard.vhx.tv/choose-class-by-joint-focus

To choose classes by length:
https://kinstretchwithbeard.vhx.tv/choose-class-by-length

To choose classes by month:
https://kinstretchwithbeard.vhx.tv/new-classes-for-december-1

To choose additional class types:
https://kinstretchwithbeard.vhx.tv/additional-class-types

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HOW TO PROGRAM KINSTRETCH WITH OTHER FORMS OF TRAINING:

When it comes to programming Kinstretch and other forms of training (like weight lifting/calisthenics) - If you can do Kinstretch on it’s on day that would be great, but if your schedule doesn’t allow for that: I have tons of students who do both Kinstretch and conventional strength training on the same day with great success. I personally do that myself from time to time as well. If you do both forms of training on the same day, I recommend targeting different areas at first so you don’t apply too much stress in one isolated area. Example: Upper body kinstretch and lower body weight lifting, and vice versa. 

If you target different areas, it won’t matter which form of training you do first - that’s all personal preference. On the days I do both, I personally like doing some CARs first (to warm up), then weight lifting, and then a Kinstretch class. As far as if you should do Kinstretch right after weightlifting, that’s totally dependent on your schedule and capacity for training volume. If you’re able to do both forms of training back to back with good energy levels, then there’s nothing wrong with that. But if you’re feeling really exhausted in the second training session, maybe you can try to break it up and do it later in the day for better recovery. It’s all dependent on you and how your body feels. I personally do them back to back with good energy output, but everyone is different. 

In regards to programming Kinstretch and cardio. If you’re doing high impact aerobic training like running or plyometrics, it might be a good idea to target upper body Kinstretch on those days. Now, if you’re doing a short run for 15-30min or so, it shouldn’t be a problem training lower body Kinstretch, but once again that depends on the individual and how their body is feeling. Obviously if you’re doing a long run, then your hips/knees/ankles/toes/feet are going to be really fatigued, so doing a Kinstretch class on those areas after might not be the best idea. In regards to which form of training to do first, it might be nice to do your cardio first to get a nice warm up. Saying that, if you do a really intense cardio session that wipes you out, it might be a good idea to space out your Kinstretch session to later in the day to allow for better recovery in-between.

You can also checkout all my ‘warm up’ classes if you’re looking for a good 15min warm up to do before your other forms of training:

https://kinstretchwithbeard.vhx.tv/warm-up-classes

Full body CARs is also a nice warm up.
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I hope this was helpful! Let’s get you buttery!!

Intro Video 9: Programming

This introductory video is for all those with hypermobility (Ehlers-Danlos Syndrome) or people who feel like they have a lot of passive range of motion (flexibility) but not good active range of motion (mobility).

For students who don’t have hypermobility - you can just skip this video.

Let’s talk about the differences between passive range and active range…

Passive range is the space in which a part of your body can move with help from an external force - such as gravity, someone stretching you, pulling yourself into a range of motion with your hands or a stretching strap, etc. 

Active range is the space in which you can move a part of your body with strength and control, without help of an external force. 

Everyone will always have more passive range than active range, but for most people there’s about a 15 degree difference between the two. For people with hypermobility, that discrepancy is often significantly larger, which means they don’t need to develop anymore passive range of motion. For those who are not diagnosed hypermobility, but have a discrepancy of roughly more than 25 degrees or so, they don’t need to develop anymore passive range of motion either.

So if you have hypermobility or significantly more passive range of motion than active range, you’re going to want to make some modifications during our PAILs/RAILs concept. Instead of going to end-range of passive (where you’ll feel a stretch), we’ll find the end of your active range of motion and then push only another 10 degrees or so into your passive range. In this range, you likely won’t feel a stretch at all, but that’s okay. This is the range of motion you’re going to remain in. From here, we can utilize the isometrics (the PAILs/RAILS contractions) to strengthen this specific range, which is very important for those with hypermobility. You can also shorten the 2min passive stretch here to 30 seconds if you want to, since you’re not at end-range of passive and the goal isn’t to develop more passive range of motion anyways. With these modifications, over time, you will be able to minimize the gap between your passive and active ranges by improving your active range of motion. The PAILs/RAILs contractions will help strengthen the tissues and teach your nervous system how to control and produce force in these ranges. 

No other concept in Kinstretch will need modifications besides PAILs/RAILs. Concepts like CARs, lift offs, hovers, etc. - will all be great for people with hypermobility, because we’re actively teaching the nervous system how to control ranges. 

Lastly, a reminder - when you’re training in areas of weakness or past injury/pain/dysfunction - it’s really important to keep your intensity levels low at first. 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.   

I hope this video was helpful!