This is a 3 month intermediate 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 2 classes a week for 3 months. We will target Hips, Shoulders, and Spine. These are bigger joints that give you a lot of bang for your buck. But make sure to checkout the bottom of this description, I show you how to add in other joint focuses if desired!

Week 1:
Day 1: Short Class 93
Day 2: Short Class 41

Week 2:
Day 1: Short Class 7
Day 2: Short Class 77

Week 3:
Day 1: Short Class 61
Day 2: Short Class 79

Week 4:
Day 1: Short Class 90
Day 2: Short Class 54

Week 5:
Day 1: Short Class 67
Day 2: Short Class 96

Week 6:
Day 1: Short Class 88
Day 2: Short Class 7

Week 7:
Day 1: Short Class 11
Day 2: Short Class 74

Week 8:
Day 1: Short Class 79
Day 2: Short Class 83

Week 9:
Day 1: Short Class 44
Day 2: Short Class 82

Week 10:
Day 1: Short Class 77
Day 2: Short Class 84

Week 11:
Day 1: Short Class 113
Day 2: Short Class 96

Week 12:
Day 1: Short Class 61
Day 2: Short Class 7

________

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 3rd day, 4th day, 5th day, or even more, 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 106: https://kinstretchwithbeard.vhx.tv/videos/short-class-106-knee-warm-up

Weeks 3, 7, 11: Short Class Short Class 92: https://kinstretchwithbeard.vhx.tv/videos/short-class-92-knee-external-rotation

Weeks 4, 8, 12: Short Class 58: https://kinstretchwithbeard.vhx.tv/videos/short-class-58-knee-ir

Weeks 5 and 9: Short Class 62: https://kinstretchwithbeard.vhx.tv/videos/short-class-62-knee-end-range-control

Weeks 6 and 10: 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 
________

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 2x a week program to a 3-7x a week program. For example, Day 3 for your knees, Day 4 for your Wrist, Day 5 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!

2 classes per week

This is a 3 month intermediate 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 3 classes a week for 3 months. We will target Hips, Shoulders, and Spine. These are bigger joints that give you a lot of bang for your buck. But make sure to checkout the bottom of this description, I show you how to add in other joint focuses if desired!

Week 1:
Day 1: Short Class 93
Day 2: Short Class 41
Day 3: Short Class 7

Week 2:
Day 1: Short Class 77
Day 2: Short Class 61
Day 3: Short Class 79

Week 3:
Day 1: Short Class 90
Day 2: Short Class 54
Day 3: Short Class 67

Week 4:
Day 1: Short Class 96
Day 2: Short Class 88
Day 3: Short Class 7

Week 5:
Day 1: Short Class 11
Day 2: Short Class 74
Day 3: Short Class 79

Week 6:
Day 1: Short Class 83
Day 2: Short Class 44
Day 3: Short Class 82

Week 7:
Day 1: Short Class 77
Day 2: Short Class 84
Day 3: Short Class 113

Week 8:
Day 1: Short Class 96
Day 2: Short Class 61
Day 3: Short Class 7

Week 9:
Day 1: Short Class 11
Day 2: Short Class 88
Day 3: Short Class 79

Week 10:
Day 1: Short Class 90
Day 2: Short Class 74
Day 3: Short Class 33

Week 11:
Day 1: Short Class 83
Day 2: Short Class 69
Day 3: Short Class 113

Week 12:
Day 1: Short Class 75
Day 2: Short Class 41
Day 3: Short Class 7

________

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 4th day, 5th day, 6th day, or 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 106: https://kinstretchwithbeard.vhx.tv/videos/short-class-106-knee-warm-up

Weeks 3, 7, 11: Short Class Short Class 92: https://kinstretchwithbeard.vhx.tv/videos/short-class-92-knee-external-rotation

Weeks 4, 8, 12: Short Class 58: https://kinstretchwithbeard.vhx.tv/videos/short-class-58-knee-ir

Weeks 5 and 9: Short Class 62: https://kinstretchwithbeard.vhx.tv/videos/short-class-62-knee-end-range-control

Weeks 6 and 10: 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 

________

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 3x a week program to a 4-7x a week program. For example, Day 4 for your knees, Day 5 for your Wrist, Day 6 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!

3 classes per week

This is a 3 month intermediate 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. But make sure to checkout the bottom of this description, I show you how to add in other joint focuses if desired!

Week 1:
Day 1: Short Class 93
Day 2: Short Class 41
Day 3: Short Class 7
Day 4: Short Class 60

Week 2:
Day 1: Short Class 77
Day 2: Short Class 61
Day 3: Short Class 79
Day 4: Short Class 66

Week 3:
Day 1: Short Class 90
Day 2: Short Class 54
Day 3: Short Class 67
Day 4: Short Class 15

Week 4:
Day 1: Short Class 96
Day 2: Short Class 88
Day 3: Short Class 7
Day 4: Short Class 18

Week 5:
Day 1: Short Class 11
Day 2: Short Class 74
Day 3: Short Class 79
Day 4: Short Class 94

Week 6:
Day 1: Short Class 83
Day 2: Short Class 44
Day 3: Short Class 82
Day 4: Short Class 60

Week 7:
Day 1: Short Class 77
Day 2: Short Class 84
Day 3: Short Class 113
Day 4: Short Class 66

Week 8:
Day 1: Short Class 96
Day 2: Short Class 61
Day 3: Short Class 7
Day 4: Short Class 15
 
Week 9:
Day 1: Short Class 11
Day 2: Short Class 88
Day 3: Short Class 79
Day 4: Short Class 18

Week 10:
Day 1: Short Class 90
Day 2: Short Class 74
Day 3: Short Class 33
Day 4: Short Class 94

Week 11:
Day 1: Short Class 83
Day 2: Short Class 69
Day 3: Short Class 113
Day 4: Short Class 60

Week 12:
Day 1: Short Class 75
Day 2: Short Class 41
Day 3: Short Class 7
Day 4: Short Class 66

________

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 106: https://kinstretchwithbeard.vhx.tv/videos/short-class-106-knee-warm-up

Weeks 3, 7, 11: Short Class Short Class 92: https://kinstretchwithbeard.vhx.tv/videos/short-class-92-knee-external-rotation

Weeks 4, 8, 12: Short Class 58: https://kinstretchwithbeard.vhx.tv/videos/short-class-58-knee-ir

Weeks 5 and 9: Short Class 62: https://kinstretchwithbeard.vhx.tv/videos/short-class-62-knee-end-range-control

Weeks 6 and 10: 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 

________

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!

4 classes per week

This is a 3 month intermediate 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 5 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. But make sure to checkout the bottom of this description, I show you how to add in other joint focuses if desired!

Week 1:
Day 1: Short Class 93
Day 2: Short Class 41
Day 3: Short Class 7
Day 4: Short Class 60
Day 5: Short Class 77

Week 2:
Day 1: Short Class 61
Day 2: Short Class 79
Day 3: Short Class 66
Day 4: Short Class 90
Day 5: Short Class 54

Week 3:
Day 1: Short Class 67
Day 2: Short Class 15
Day 3: Short Class 96
Day 4: Short Class 88
Day 5: Short Class 7

Week 4:
Day 1: Short Class 18
Day 2: Short Class 11
Day 3: Short Class 74
Day 4: Short Class 79
Day 5: Short Class 94

Week 5:
Day 1: Short Class 83
Day 2: Short Class 44
Day 3: Short Class 82
Day 4: Short Class 60
Day 5: Short Class 77

Week 6:
Day 1: Short Class 84
Day 2: Short Class 113
Day 3: Short Class 66
Day 4: Short Class 96
Day 5: Short Class 61

Week 7:
Day 1: Short Class 7
Day 2: Short Class 15
Day 3: Short Class 11
Day 4: Short Class 88
Day 5: Short Class 79

Week 8:
Day 1: Short Class 18
Day 2: Short Class 90
Day 3: Short Class 74
Day 4: Short Class 33
Day 5: Short Class 94

Week 9:
Day 1: Short Class 83
Day 2: Short Class 69
Day 3: Short Class 113
Day 4: Short Class 60
Day 5: Short Class 75

Week 10:
Day 1: Short Class 41
Day 2: Short Class 7
Day 3: Short Class 66
Day 4: Short Class 90
Day 5: Short Class 54

Week 11:
Day 1: Short Class 67
Day 2: Short Class 15
Day 3: Short Class 96
Day 4: Short Class 88
Day 5: Short Class 7

Week 12:
Day 1: Short Class 18
Day 2: Short Class 11
Day 3: Short Class 74
Day 4: Short Class 79
Day 5: Short Class 94

________

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 6th day or 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 106: https://kinstretchwithbeard.vhx.tv/videos/short-class-106-knee-warm-up

Weeks 3, 7, 11: Short Class Short Class 92: https://kinstretchwithbeard.vhx.tv/videos/short-class-92-knee-external-rotation

Weeks 4, 8, 12: Short Class 58: https://kinstretchwithbeard.vhx.tv/videos/short-class-58-knee-ir

Weeks 5 and 9: Short Class 62: https://kinstretchwithbeard.vhx.tv/videos/short-class-62-knee-end-range-control

Weeks 6 and 10: 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 

________

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 5x a week program to a 6-7x a week program. For example, Day 6 for your knees, Day 7 for your Wrists.

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!

5 classes per week

This is a 3 month intermediate program that features class options from 15-30min. This is a great program for those who have time constraints and need shorter classes!

We’ll do 3 classes a week for 12 weeks and we’ll target the Hips, Knees, and Ankles. 
 Week 1:
Day 1: Short Class 90
Day 2: Short Class 92
Day 3: Short Class 65

Week 2:
Day 1: Short Class 11
Day 2: Short Class 58
Day 3: Short Class 89

Week 3:
Day 1: Short Class 96
Day 2: Short Class 70 
Day 3: Short Class 72

Week 4:
Day 1: Short Class 77
Day 2: Short Class 135
Day 3: Short Class 9

Week 5:
Day 1: Short Class 90
Day 2: Short Class 62
Day 3: Short Class 42

Week 6:
Day 1: Short Class 68
Day 2: Short Class 92
Day 3: Short Class 89

Week 7:
Day 1: Short Class 11
Day 2: Short Class 58
Day 3: Short Class 72

Week 8:
Day 1: Short Class 96
Day 2: Short Class 70
Day 3: Short Class 9

Week 9:
Day 1: Short Class 90
Day 2: Short Class 135
Day 3: Short Class 65

Week 10:
Day 1: Short Class 127
Day 2: Short Class 62
Day 3: Short Class 89

Week 11:
Day 1: Short Class 75 
Day 2: Short Class 92
Day 3: Short Class 72

Week 12:
Day 1: Short Class 68
Day 2: Short Class 58
Day 3: Short Class 42

If possible, space out those classes evenly in your week. Example: Day 1 is a Monday, Day 2 is a Wednesday, and Day 3 is a Friday. If you can’t do this with your schedule, it’s totally okay and you can do the classes on whichever days work best for you. 

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!

This is a 3 month intermediate program that features class options from 15-30min. This is a great program for those who have time constraints and need shorter classes!

We’ll do 4 classes a week for 12 weeks and we’ll target the Hips, Knees, Ankles, and Spine.
Week 1:
Day 1: Short Class 90
Day 2: Short Class 92
Day 3: Short Class 65
Day 4: Short Class 7

Week 2:
Day 1: Short Class 11
Day 2: Short Class 58
Day 3: Short Class 89
Day 4: Short Class 19

Week 3:
Day 1: Short Class 96
Day 2: Short Class 70 
Day 3: Short Class 72
Day 4: Short Class 79

Week 4:
Day 1: Short Class 77
Day 2: Short Class 135
Day 3: Short Class 9
Day 4: Short Class 113

Week 5:
Day 1: Short Class 90
Day 2: Short Class 62
Day 3: Short Class 42
Day 4: Short Class 7

Week 6:
Day 1: Short Class 68
Day 2: Short Class 92
Day 3: Short Class 89
Day 4: Short Class 19

Week 7:
Day 1: Short Class 11
Day 2: Short Class 58
Day 3: Short Class 72
Day 4: Short Class 130

Week 8:
Day 1: Short Class 96
Day 2: Short Class 70
Day 3: Short Class 9
Day 4: Short Class 79

Week 9:
Day 1: Short Class 90
Day 2: Short Class 135
Day 3: Short Class 65
Day 4: Short Class 113

Week 10:
Day 1: Short Class 127
Day 2: Short Class 62
Day 3: Short Class 89
Day 4: Short Class 7

Week 11:
Day 1: Short Class 75 
Day 2: Short Class 92
Day 3: Short Class 72
Day 4: Short Class 130

Week 12:
Day 1: Short Class 68
Day 2: Short Class 58
Day 3: Short Class 42
Day 4: Short Class 43

If possible, space out those classes evenly in your week. Example: Day 1 is a Monday, Day 2 is a Tuesday, Day 3 is a Thursday, and Day 4 is a Friday. If you can’t do this with your schedule, it’s totally okay and you can do the classes on whichever days work best for you. 

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!

Intermediate Programs: Classes from 15-30min

2 classes per week

3 classes per week

4 classes per week

5 classes per week

3 classes per week

4 classes per week