This is my ultimate advanced program. We will do 2 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.

In this 3 month program I will teach you how to gradually progress through more advanced classes each month in a systematic approach. This program can be great for those who just completed the 3 month ultimate intermediate program and want to continue their progress - or for those who’ve been in the program for 4-6 months and want a more advanced 3 month program moving forward. 

Week 1:
Day 1: Class 27
Day 2: Short Class 36

Week 2:
Day 1: Class 22
Day 2: Short Class 40

Week 3:
Day 1: Short Class 32
Day 2: Short Class 2

Week 4:
Day 1: Short Class 26
Day 2: Short Class 37

Week 5:
Day 1: Short Class 36
Day 2: Class 27

Week 6:
Day 1: Class 22
Day 2: Short Class 40

Week 7:
Day 1: Class 19
Day 2: Short Class 26

Week 8:
Day 1: Short Class 90
Day 2: Short Class 57

Week 9:
Day 1: Class 22
Day 2: Short Class 40

Week 10:
Day 1: Class 27
Day 2: Short Class 35

Week 11:
Day 1: Short Class 36
Day 2: Short Class 53

Week 12:
Day 1: Class 19
Day 2: Short Class 26

I recommend you space out the sessions with an even amount of days in-between if possible (not absolutely necessary though). Example: Day 1 is a Monday and Day 2 is a Thursday. On the days you don’t do classes, I highly recommend doing your full body CARs routine (Intro Video 5). 
_______

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 3rd day (or 4th day) option, depending on what joint is your biggest priority:

Class 16: Knee Flexion & Extension 
Class 20: Knees IR & ER 
Class 26: Ankles Inversion/Eversion/Dorsi
Class 28: Knee IR/ER/Flexion
Short Class 6: Elbows 
Short Class 5: Wrist 
Short Class 33: Neck: Rotation 
Short Class 67: Neck: Flexion/Extension 
Short Class 82: Neck: Lateral flexion
Short Class 10: Ankles & Big toe dorsiflexion 
Short Class 28: Ankle Dorsi/Plantar
Short Class 39: Toes/intrinsic foot strength 
Short Class 42: Calf specific 
Short Class 47: Wrist Flexion and extension 
Short Class 56: Elbow pronation 
Short Class 62: Knee End-Range Control
Short Class 80: Elbow Supination 
Short Class 85: TMJ (Jaw) 
Short Class 86: Finger CARs

You can checkout all my Ankle/Knee/Foot/Toe Classes here:
https://kinstretchwithbeard.vhx.tv/class-focus-ankle-knee-foot-toes

You can checkout all my Wrist/Elbow/Hand classes here:
https://kinstretchwithbeard.vhx.tv/class-focus-wrist-elbow

So you could just add a “Day 3” option to your program and fill in with one of these classes. Which joint you would pick on your 3rd day would be completely dependent on you and your goals. You could even add a ‘Day 4’ as well if you had two additional joints you wanted to prioritize each week. So an example would be Day 3 is for the knees and Day 4 is for the ankles - then you could pick from any class available above to target that joint.

If you ended up doing 3 classes per week it would be ideal to space them out. Something like a Monday/Wednesday/Friday. If you did 4x a week classes - Monday/Tuesday/Thursday/Friday. If this is not possible, that’s okay.

A reminder - make sure to listen to your body and go at your own pace. At no point should you work in any range of motion that creates pain. When training in areas of past injury/pain/dysfunction - the tissue quality could be weak, so the amount of force/stress/load it can absorb will be low at first. Intelligent training is gradually building up and adhering to *progressive* overload. In these areas keep your intensity levels low at first and gradually build up.
_______

After you’ve completed your 3 month program - you can absolutely repeat this program from the beginning or pick from other advanced programs.

Here’s my other advanced Programs:

https://kinstretchwithbeard.vhx.tv/pre-made-programs-advanced

If you have any questions feel free to reach out to me. Hope you enjoy the program!

2 classes per week

This is my ultimate advanced program. We will do 3 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.

In this 3 month program I will teach you how to gradually progress through more advanced classes each month in a systematic approach. This program can be great for those who just completed the 3 month ultimate intermediate program and want to continue their progress - or for those who’ve been in the program for 4-6 months and want a more advanced 3 month program moving forward. 

Week 1: 
Day 1: Class 27
Day 2: Short Class 36
Day 3: Class 22

Week 2: 
Day 1: Short Class 32
Day 2: Short Class 40
Day 3: Short Class 26

Week 3: 
Day 1: Short Class 37
Day 2: Short Class 36
Day 3: Class 22

Week 4: 
Day 1: Class 18
Day 2: Short Class 40
Day 3: Short Class 26

Week 5: 
Day 1: Short Class 53
Day 2: Short Class 57
Day 3: Short Class 35

Week 6: 
Day 1: Short Class 90
Day 2: Short Class 2
Day 3: Class 22

Week 7: 
Day 1: Class 27
Day 2: Short Class 36
Day 3: Short Class 26

Week 8: 
Day 1: Short Class 27
Day 2: Short Class 40
Day 3: Class 22

Week 9: 
Day 1: Short Class 11
Day 2: Short Class 88
Day 3: Class 19

Week 10: 
Day 1: Class 27
Day 2: Short Class 36
Day 3: Short Class 26

Week 11: 
Day 1: Short Class 27
Day 2: Short Class 40
Day 3: Class 22

Week 12: 
Day 1: Short Class 53
Day 2: Short Class 57
Day 3: Short Class 35

I recommend you space out the sessions with an even amount of days in-between if possible (not absolutely necessary though). Example: Day 1 is a Monday, Day 2 is a Wednesday, and Day 3 is a Friday. On the days you don’t do classes, I highly recommend doing your full body CARs routine (Intro Video 5).
 _______

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 4th day (or 5th day) option, depending on what joint is your biggest priority to add:

Class 16: Knee Flexion & Extension 
Class 20: Knees IR & ER 
Class 26: Ankles Inversion/Eversion/Dorsi
Class 28: Knee IR/ER/Flexion
Short Class 6: Elbows 
Short Class 5: Wrist 
Short Class 33: Neck: Rotation 
Short Class 67: Neck: Flexion/Extension 
Short Class 82: Neck: Lateral flexion
Short Class 10: Ankles & Big toe dorsiflexion 
Short Class 28: Ankle Dorsi/Plantar
Short Class 39: Toes/intrinsic foot strength 
Short Class 42: Calf specific 
Short Class 47: Wrist Flexion and extension 
Short Class 56: Elbow pronation 
Short Class 62: Knee End-Range Control
Short Class 80: Elbow Supination 
Short Class 85: TMJ (Jaw) 
Short Class 86: Finger CARs

You can checkout all my Ankle/Knee/Foot/Toe Classes here:
https://kinstretchwithbeard.vhx.tv/class-focus-ankle-knee-foot-toes

You can checkout all my Wrist/Elbow/Hand classes here:
https://kinstretchwithbeard.vhx.tv/class-focus-wrist-elbow

So you could just add a “Day 4” option to your program and fill in with one of these classes. Which joint you would pick on your 4th day would be completely dependent on you and your goals. You could even add a ‘Day 5’ as well if you had two additional joints you wanted to prioritize each week. So an example would be Day 4 is for the knees and Day 5 is for the ankles - then you could pick from any class available above to target that joint.

If you ended up doing 4x a week classes it would be ideal to do space them out. Maybe something like this: Monday/Tuesday/Thursday/Friday. If you did 5x a week you can either do Monday-Friday with 2 days off, or Monday, Tuesday, Wednesday, Friday, Saturday.

A reminder - make sure to listen to your body and go at your own pace. At no point should you work in any range of motion that creates pain. When training in areas of past injury/pain/dysfunction - the tissue quality could be weak, so the amount of force/stress/load it can absorb will be low at first. Intelligent training is gradually building up and adhering to *progressive* overload. In these areas keep your intensity levels low at first and gradually build up.
_______

After you’ve completed your 3 month program - you can absolutely repeat this program from the beginning or pick from other advanced programs.

Here’s my other advanced Programs:

https://kinstretchwithbeard.vhx.tv/pre-made-programs-advanced

If you have any questions feel free to reach out to me. Hope you enjoy the program!

3 classes per week

This is my ultimate advanced program. We will do 4 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.

In this 3 month program I will teach you how to gradually progress through more advanced classes each month in a systematic approach. This program can be great for those who just completed the 3 month ultimate intermediate program and want to continue their progress - or for those who’ve been in the program for 4-6 months and want a more advanced 3 month program moving forward. 

Week 1: 
Day 1: Class 27
Day 2: Short Class 36
Day 3: Class 22
Day 4: Class 19

Week 2: 
Day 1: Short Class 32
Day 2: Short Class 40
Day 3: Short Class 26
Day 4: Short Class 37

Week 3: 
Day 1: Short Class 36
Day 2: Class 22
Day 3: Short Class 11
Day 4: Short Class 40

Week 4: 
Day 1: Class 27
Day 2: Class 10
Day 3: Class 22
Day 4: Class 19

Week 5: 
Day 1: Short Class 32
Day 2: Short Class 40
Day 3: Short Class 26
Day 4: Short Class 37

Week 6: 
Day 1: Short Class 53
Day 2: Short Class 57
Day 3: Short Class 35
Day 4: Class 19

Week 7: 
Day 1: Class 27
Day 2: Class 10
Day 3: Class 22
Day 4: Short Class 90

Week 8: 
Day 1: Short Class 36
Day 2: Short Class 26
Day 3: Short Class 27
Day 4: Short Class 40

Week 9: 
Day 1: Class 9
Day 2: Class 10
Day 3: Class 22
Day 4: Class 19

Week 10: 
Day 1: Short Class 32
Day 2: Short Class 40
Day 3: Short Class 26
Day 4: Short Class 37

Week 11: 
Day 1: Short Class 36
Day 2: Class 27
Day 3: Short Class 35
Day 4: Class 19

Week 12: 
Day 1: Short Class 53
Day 2: Short Class 57
Day 3: Class 22
Day 4: Class 11

I recommend you space out the sessions with an even amount of days in-between if possible. Example: Day 1 is a Monday, Day 2 is a Tuesday, Day 3 is a Thursday, and Day 4 is a Friday. On the days you don’t do classes, I highly recommend doing your full body CARs routine (Intro Video 5). 
_______

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 5th day (or 6th day) option, depending on what joint is your biggest priority to add:

Class 16: Knee Flexion & Extension 
Class 20: Knees IR & ER 
Class 26: Ankles Inversion/Eversion/Dorsi
Class 28: Knee IR/ER/Flexion
Short Class 6: Elbows 
Short Class 5: Wrist 
Short Class 33: Neck: Rotation 
Short Class 67: Neck: Flexion/Extension 
Short Class 82: Neck: Lateral flexion
Short Class 10: Ankles & Big toe dorsiflexion 
Short Class 28: Ankle Dorsi/Plantar
Short Class 39: Toes/intrinsic foot strength 
Short Class 42: Calf specific 
Short Class 47: Wrist Flexion and extension 
Short Class 56: Elbow pronation 
Short Class 62: Knee End-Range Control
Short Class 80: Elbow Supination 
Short Class 85: TMJ (Jaw) 
Short Class 86: Finger CARs

You can checkout all my Ankle/Knee/Foot/Toe Classes here:
https://kinstretchwithbeard.vhx.tv/class-focus-ankle-knee-foot-toes

You can checkout all my Wrist/Elbow/Hand classes here:
https://kinstretchwithbeard.vhx.tv/class-focus-wrist-elbow

So you could just add a “Day 4” option to your program and fill in with one of these classes. Which joint you would pick on your 4th day would be completely dependent on you and your goals. You could even add a ‘Day 5’ as well if you had two additional joints you wanted to prioritize each week. So an example would be Day 4 is for the knees and Day 5 is for the ankles - then you could pick from any class available above to target that joint.

If you ended up doing 4x a week classes it would be ideal to do space them out. Maybe something like this: Monday/Tuesday/Thursday/Friday. If you did 5x a week you can either do Monday-Friday with 2 days off, or Monday, Tuesday, Wednesday, Friday, Saturday.

A reminder - make sure to listen to your body and go at your own pace. At no point should you work in any range of motion that creates pain. When training in areas of past injury/pain/dysfunction - the tissue quality could be weak, so the amount of force/stress/load it can absorb will be low at first. Intelligent training is gradually building up and adhering to *progressive* overload. In these areas keep your intensity levels low at first and gradually build up.
_______

After you’ve completed your 3 month program - you can absolutely repeat this program from the beginning or pick from other advanced programs.

Here’s my other advanced Programs:

https://kinstretchwithbeard.vhx.tv/pre-made-programs-advanced

If you have any questions feel free to reach out to me. Hope you enjoy the program!

4 classes per week

This is my ultimate advanced program. 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.

In this 3 month program I will teach you how to gradually progress through more advanced classes each month in a systematic approach. This program can be great for those who just completed the 3 month ultimate intermediate program and want to continue their progress - or for those who’ve been in the program for 4-6 months and want a more advanced 3 month program moving forward.

Week 1
Day 1: Class 18 
Day 2: Short Class 49 
Day 3: Class 22 
Day 4: Short Class 50
Day 5: Short Class 61

Week 2
Day 1: Class 27 
Day 2: Short Class 36 
Day 3: Class 22 
Day 4: Class 12
Day 5: Short Class 40

Week 3 
Day 1: Short Class 32
Day 2: Short Class 36 
Day 3: Short Class 26 
Day 4: Short Class 37
Day 5: Short Class 40

Week 4
Day 1: Class 27 
Day 2: Short Class 36 
Day 3: Class 22 
Day 4: Short Class 27
Day 5: Short Class 40

Week 5
Day 1: Short Class 32
Day 2: Short Class 36 
Day 3: Short Class 26 
Day 4: Short Class 37
Day 5: Short Class 40

Week 6
Day 1: Short Class 53
Day 2: Short Class 57
Day 3: Class 22
Day 4: Short Class 90
Day 5: Short Class 88

Week 7:
Day 1: Class 27 
Day 2: Short Class 36 
Day 3: Short Class 26 
Day 4: Short Class 27
Day 5: Short Class 40

Week 8
Day 1: Short Class 32
Day 2: Short Class 36 
Day 3: Short Class 26 
Day 4: Short Class 37
Day 5: Short Class 40

Week 9
Day 1: Short Class 75
Day 2: Short Class 20
Day 3: Class 22
Day 4: Short Class 17
Day 5: Short Class 88

Week 10
Day 1: Class 27 
Day 2: Short Class 36 
Day 3: Short Class 26 
Day 4: Short Class 27
Day 5: Short Class 40

Week 11
Day 1: Short Class 11
Day 2: Short Class 57
Day 3: Class 22
Day 4: Short Class 90
Day 5: Short Class 88

Week 12
Day 1: Short Class 32
Day 2: Short Class 36 
Day 3: Short Class 26 
Day 4: Short Class 37
Day 5: Short Class 40

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 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 5th day (or 6th day) option, depending on what joint is your biggest priority to add:

Class 16: Knee Flexion & Extension 
Class 20: Knees IR & ER 
Class 26: Ankles Inversion/Eversion/Dorsi 
Class 28: Knee IR/ER/Flexion Short 
Class 6: Elbows 
Short Class 5: Wrist 
Short Class 33: Neck: Rotation 
Short Class 67: Neck: Flexion/Extension 
Short Class 82: Neck: Lateral flexion 
Short Class 10: Ankles & Big toe dorsiflexion 
Short Class 28: Ankle Dorsi/Plantar
Short Class 39: Toes/intrinsic foot strength 
Short Class 42: Calf specific 
Short Class 47: Wrist Flexion and extension 
Short Class 56: Elbow pronation 
Short Class 62: Knee End-Range Control
Short Class 80: Elbow Supination 
Short Class 85: TMJ (Jaw)
Short Class 86: Finger CARs

You can checkout all my Ankle/Knee/Foot/Toe Classes here: https://kinstretchwithbeard.vhx.tv/class-focus-ankle-knee-foot-toes

You can checkout 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 - make sure to listen to your body and go at your own pace. At no point should you work in any range of motion that creates pain. When training in areas of past injury/pain/dysfunction - the tissue quality could be weak, so the amount of force/stress/load it can absorb will be low at first. Intelligent training is gradually building up and adhering to *progressive* overload. In these areas keep your intensity levels low at first and gradually build up. 

_______

After you’ve completed your 3 month program - you can absolutely repeat this program from the beginning or pick from other advanced programs.

Here’s my other advanced Programs:

https://kinstretchwithbeard.vhx.tv/pre-made-programs-advanced

If you have any questions feel free to reach out to me. Hope you enjoy the program!

5 classes per week

This advanced program is specifically for the Lower back and Hips. We will do 3 classes per week for 3 months. For those who’ve already completed the beginner and intermediate Lower Back and Hip program, this is a great advanced progression to keep your progress going.

Week 1:
Day 1: Short Class 7
Day 2: Class 18
Day 3: Short Class 35

Week 2:
Day 1: Class 22
Day 2: Short Class 50
Day 3: Short Class 113

Week 3:
Day 1: Class 22
Day 2: Class 27
Day 3: Short Class 35

Week 4:
Day 1: Class 22
Day 2: Short Class 11
Day 3: Short Class 113

Week 5:
Day 1: Short Class 7
Day 2: Class 12
Day 3: Short Class 113

Week 6:
Day 1: Class 22
Day 2: Class 27
Day 3: Short Class 113

Week 7:
Day 1: Short Class 7
Day 2: Short Class 75
Day 3: Short Class 35

Week 8:
Day 1: Class 22
Day 2: Class 12
Day 3: Short Class 113

Week 9:
Day 1: Class 22
Day 2: Short Class 90
Day 3: Short Class 113

Week 10:
Day 1: Short Class 7
Day 2: Class 27
Day 3: Short Class 35

Week 11:
Day 1: Class 22
Day 2: Short Class 11
Day 3: Short Class 113

Week 12:
Day 1: Class 22
Day 2: Short Class 27
Day 3: Short Class 113

I’d recommend spacing out the sessions evenly if possible. Example: Day 1 is a Monday, Day 2 is a Wednesday, Day 3 is a Friday.

I hope you enjoy the program!

This advanced program is specifically for the Lower back and Hips. We will do 4 classes per week for 3 months. For those who’ve already completed the beginner and intermediate Lower Back and Hip program, this is a great advanced progression to keep your progress going.

Week 1:
Day 1: Class 18
Day 2: Short Class 7
Day 3: Short Class 50
Day 4: Short Class 35

Week 2:
Day 1: Short Class 32
Day 2: Class 22
Day 3: Short Class 37
Day 4: Short Class 113

Week 3:
Day 1: Class 27
Day 2: Class 22
Day 3: Short Class 11
Day 4: Short Class 35

Week 4:
Day 1: Short Class 32
Day 2: Class 22
Day 3: Short Class 37
Day 4: Short Class 113

Week 5:
Day 1: Class 18
Day 2: Short Class 7
Day 3: Short Class 50
Day 4: Short Class 113

Week 6:
Day 1: Short Class 32
Day 2: Class 22
Day 3: Short Class 37
Day 4: Short Class 113

Week 7:
Day 1: Class 27
Day 2: Short Class 7
Day 3: Class 12
Day 4: Short Class 35

Week 8:
Day 1: Short Class 32
Day 2: Class 22
Day 3: Short Class 37
Day 4: Short Class 113

Week 9:
Day 1: Class 27
Day 2: Class 22
Day 3: Short Class 11
Day 4: Short Class 113

Week 10:
Day 1: Short Class 32
Day 2: Short Class 7
Day 3: Short Class 37
Day 4: Short Class 35

Week 11:
Day 1: Class 27
Day 2: Class 22
Day 3: Short Class 75
Day 4: Short Class 113

Week 12:
Day 1: Short Class 27
Day 2: Class 22
Day 3: Short Class 90
Day 4: Short Class 113

I recommend spacing out the sessions throughout your week. Example: Day 1 is a Monday, Day 2 is a Tuesday, Day 3 is a Thursday. Day 4 is a Friday. Since we’re targeting the same joint (hips / spine) twice, we just want to make sure we allow for a few days of recovery before targeting the same joint again.

I hope you enjoy the program!

This advanced program is specifically for the Lower Body: Hips, Knees, Ankles, and toes. We will do 3 classes per week for 3 months. 

Week 1:
Day 1: Class 18
Day 2: Class 26
Day 3: Class 28

Week 2:
Day 1: Short Class 50
Day 2: Short Class 28
Day 3: Class 20

Week 3:
Day 1: Class 27
Day 2: Class 26
Day 3: Class 28

Week 4:
Day 1: Short Class 32
Day 2: Short Class 39
Day 3: Class 16

Week 5:
Day 1: Class 27
Day 2: Class 26
Day 3: Class 20

Week 6:
Day 1: Short Class 37
Day 2: Short Class 28
Day 3: Short Class 62

Week 7:
Day 1: Class 27
Day 2: Class 26
Day 3: Class 28

Week 8:
Day 1: Class 12
Day 2: Short Class 10
Day 3: Class 16

Week 9:
Day 1: Short Class 53
Day 2: Class 26
Day 3: Class 20

Week 10:
Day 1: Class 27
Day 2: Short Class 28
Day 3: Short Class 62

Week 11:
Day 1: Short Class 27
Day 2: Class 26
Day 3: Class 20

Week 12:
Day 1: Short Class 75
Day 2: Short Class 39
Day 3: Class 16

I hope you enjoy the program!

This advanced program is specifically for the Lower Body: Hips, Knees, Ankles, and toes. We will do 3 classes per week for 3 months. 

Week 1:
Day 1: Class 18
Day 2: Class 26
Day 3: Class 28
Day 4: Class 22

Week 2:
Day 1: Short Class 50
Day 2: Short Class 28
Day 3: Class 20
Day 4: Short Class 113

Week 3:
Day 1: Class 27
Day 2: Class 26
Day 3: Class 28
Day 4: Class 22

Week 4:
Day 1: Short Class 32
Day 2: Short Class 39
Day 3: Class 16
Day 4: Short Class 113

Week 5:
Day 1: Class 27
Day 2: Class 26
Day 3: Class 20
Day 4: Class 22

Week 6:
Day 1: Short Class 37
Day 2: Short Class 28
Day 3: Short Class 62
Day 4: Short Class 113

Week 7:
Day 1: Class 27
Day 2: Class 26
Day 3: Class 28
Day 4: Class 22

Week 8:
Day 1: Class 12
Day 2: Short Class 10
Day 3: Class 16
Day 4: Short Class 113

Week 9:
Day 1: Short Class 53
Day 2: Class 26
Day 3: Class 20
Day 4: Class 22

Week 10:
Day 1: Class 27
Day 2: Short Class 28
Day 3: Short Class 62
Day 4: Short Class 113

Week 11:
Day 1: Short Class 27
Day 2: Class 26
Day 3: Class 20
Day 4: Class 22

Week 12:
Day 1: Short Class 75
Day 2: Short Class 39
Day 3: Class 16
Day 4: Short Class 113

I hope you enjoy the program!

This is an advanced program from that features classes from 20-48min. We will do 3 classes per week for 12 weeks and target the hips, low back, the general spine, and the knees.

Week 1: 
Day 1: Short Class 7 
Day 2: Class 18 
Day 3: Short Class 35

Week 2:
Day 1: Class 28
Day 2: Class 22 
Day 3: Short Class 50 

Week 3:
Day 1: Short Class 113
Day 2: Class 16
Day 3 Class 22 

Week 4:
Day 1: Class 27 
Day 2: Short Class 35
Day 3: Class 20

Week 5: 
Day 1: Class 22 
Day 2: Short Class 11 
Day 3: Short Class 113

Week 6:
Day 1: Short Class 62
Day 2: Short Class 7 
Day 3: Class 12 

Week 7:
Day 1: Short Class 113
Day 2: Class 28
Day 3: Class 22 

Week 8:
Day 1: Class 27 
Day 2: Short Class 113
Day 3: Class 16

Week 9: 
Day 1: Short Class 7 
Day 2: Short Class 75 
Day 3: Short Class 35

Week 10:
Day 1: Class 20
Day 2: Class 22 
Day 3: Class 12 

Week 11:
Day 1: Short Class 113
Day 2: Short Class 62
Day 3: Class 22 

Week 12:
Day 1: Short Class 90 
Day 2: Short Class 113
Day 3: Class 28

I recommend spacing out the sessions throughout your week. Example: Day 1 is a Monday, Day 2 is a Wednesday, Day 3 is a Friday.

Just a reminder - when training in areas of 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 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 an advanced program from that features classes from 20-48min. We will do 4 classes per week for 12 weeks and target the hips, low back, the general spine, and the knees.

Week 1: 
Day 1: Short Class 7 
Day 2: Class 18 
Day 3: Short Class 35
Day 4: Class 28

Week 2: 
Day 1: Class 22 
Day 2: Short Class 50 
Day 3: Short Class 113
Day 4: Class 16

Week 3: 
Day 1: Class 22 
Day 2: Class 27 
Day 3: Short Class 35
Day 4: Class 20

Week 4: 
Day 1: Class 22 
Day 2: Short Class 11 
Day 3: Short Class 113
Day 4: Short Class 62

Week 5: 
Day 1: Short Class 7 
Day 2: Class 12 
Day 3: Short Class 113
Day 4: Class 28

Week 6: Day 1: Class 22 Day 2: Class 27 Day 3: Short Class 113
Day 4: Class 16

Week 7: 
Day 1: Short Class 7 
Day 2: Short Class 75 
Day 3: Short Class 35
Day 4: Class 20

Week 8: 
Day 1: Class 22 
Day 2: Class 12 
Day 3: Short Class 113
Day 4: Short Class 62

Week 9: 
Day 1: Class 22 
Day 2: Short Class 90 
Day 3: Short Class 113
Day 4: Class 28

Week 10: 
Day 1: Short Class 7 
Day 2: Class 27 
Day 3: Short Class 35
Day 4: Class 16

Week 11: 
Day 1: Class 22 
Day 2: Short Class 11 
Day 3: Short Class 113
Day 4: Class 20

Week 12: 
Day 1: Class 22 
Day 2: Short Class 27 
Day 3: Short Class 113
Day 4: Short Class 62

If possible, I recommend spacing out the sessions throughout your week. Example: Day 1 is a Monday, Day 2 is a Tuesday, Day 3 is a Thursday. Day 4 is a Friday.

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 an advanced program from that features classes from 20-48min. We will do 5 classes per week for 12 weeks and target the hips, low back, the general spine, and the knees.

Week 1: 
Day 1: Class 18 
Day 2: Short Class 7 
Day 3: Short Class 50 
Day 4: Short Class 35
Day 5: Class 28

Week 2: 
Day 1: Short Class 32 
Day 2: Class 22 Day 3: Short Class 37 
Day 4: Short Class 113
Day 5: Class 16

Week 3: 
Day 1: Class 27 
Day 2: Class 22 
Day 3: Short Class 11 
Day 4: Short Class 35
Day 5: Class 20

Week 4: 
Day 1: Short Class 32 
Day 2: Class 22 
Day 3: Short Class 37 
Day 4: Short Class 113
Day 5: Short Class 62

Week 5: 
Day 1: Class 18 
Day 2: Short Class 7
Day 3: Short Class 50 
Day 4: Short Class 113
Day 5: Class 28

Week 6: 
Day 1: Short Class 32 
Day 2: Class 22 
Day 3: Short Class 37 
Day 4: Short Class 113
Day 5: Class 16

Week 7: 
Day 1: Class 27 
Day 2: Short Class 7 
Day 3: Class 12 
Day 4: Short Class 35
Day 5: Class 20

Week 8: 
Day 1: Short Class 32 
Day 2: Class 22 
Day 3: Short Class 37 
Day 4: Short Class 113
Day 5: Short Class 62

Week 9: 
Day 1: Class 27 
Day 2: Class 22 
Day 3: Short Class 11 
Day 4: Short Class 113
Day 5: Class 28

Week 10: 
Day 1: Short Class 32 
Day 2: Short Class 7 
Day 3: Short Class 37 
Day 4: Short Class 35
Day 5: Class 16

Week 11: 
Day 1: Class 27 
Day 2: Class 22 
Day 3: Short Class 75 
Day 4: Short Class 113
Day 5: Class 20

Week 12: 
Day 1: Short Class 27 
Day 2: Class 22 
Day 3: Short Class 90 
Day 4: Short Class 113
Day 5: Short Class 62

__________

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!

WEEK 1:
Day 1 - Class 27
Day 2 - Short Class 36
Day 3 - Class 22

WEEK 2:
Day 1 - Class 28
Day 2 - Class 26
Day 3 - Class 19

WEEK 3:
Day 1 - Short Class 40
Day 2 - Class 9
Day 3 - Short Class 26

WEEK 4:
Day 1 - Class 10
Day 2 - Short Class 39
Day 3 - Class 19

This program is for advanced students. We will do classes 3x a week. I recommend, you space out the sessions with an even amount of days in-between for better recovery. Example: Day 1 is a Monday, Day 2 is a Wednesday, Day 3 is a Friday/Saturday. On the days you don’t do classes - I highly recommend doing your full body CARs routine (Intro Video 5).

If you have any questions reach out to me. Hope you enjoy the program!

Advanced Programs: Classes from 45-75min

2 classes per week

3 classes per week

4 classes per week

5 classes per week

3 classes per week

4 classes per week

3 classes per week

4 classes per week

3 classes per week

4 classes per week

5 classes per week

3 classes per week