This is a 3 month 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 so it’s a great place for beginners to start. Make sure to checkout the bottom of this description though, I show you how to add in other joint focuses if desired!

Week 1: 
Day 1: Short Class 83 
Day 2: Short Class 84 

Week 2:
Day 1: Short Class 105
Day 2: Short Class 83 

Week 3:
Day 1: Short Class 84 
Day 2: Short Class 105

Week 4:
Day 1: Short Class 59 
Day 2: Short Class 54 

Week 5:
Day 1: Short Class 19
Day 2: Short Class 77 

Week 6:
Day 1: Short Class 41 
Day 2: Short Class 19

Week 7:
Day 1: Short Class 93 
Day 2: Short Class 61 

Week 8:
Day 1: Short Class 23
Day 2: Short Class 68 

Week 9:
Day 1: Short Class 69 
Day 2: Short Class 7

Week 10:
Day 1: Short Class 119 
Day 2: Short Class 41 

Week 11:
Day 1: Short Class 82
Day 2: Short Class 77 

Week 12:
Day 1: Short Class 54 
Day 2: Short Class 79

________

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 97: https://kinstretchwithbeard.vhx.tv/videos/short-class-97-knee-car-modified

Weeks 3 and 4: Short Class 106: https://kinstretchwithbeard.vhx.tv/videos/short-class-106-knee-warm-up

Weeks 5 and 7: Short Class 92: https://kinstretchwithbeard.vhx.tv/videos/short-class-92-knee-external-rotation

Weeks 6 and 8: Short Class 58: https://kinstretchwithbeard.vhx.tv/videos/short-class-58-knee-ir

Weeks 9 and 11: Short Class 62: https://kinstretchwithbeard.vhx.tv/videos/short-class-62-knee-end-range-control

Weeks 10 and 12: 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
________

If you wanted to add an additional Neck class:

Weeks 1, 2, 3: Short Class 108: https://kinstretchwithbeard.vhx.tv/videos/short-class-108-neck-warm-up

Week 4: Short Class 23: https://kinstretchwithbeard.vhx.tv/videos/short-class-23-neck-and-pelvis

Week 5 and 7: Short Class 98: https://kinstretchwithbeard.vhx.tv/videos/short-class-98-neck-flexion

Week 8: (Neck class already included in this week of program)

Week 9 and 11: Short Class 82: https://kinstretchwithbeard.vhx.tv/videos/short-class-82-neck-lateral-flexion

Week 10, 12: Short Class 67: https://kinstretchwithbeard.vhx.tv/videos/short-clas-67-neck-extension-and-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 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 so it’s a great place for beginners to start. Make sure to checkout the bottom of this description though, I show you how to add in other joint focuses if desired!

Week 1:
Day 1: Short Class 83
Day 2: Short Class 84
Day 3: Short Class 105 

Week 2:
Day 1: Short Class 83
Day 2: Short Class 84
Day 3: Short Class 105 

Week 3:
Day 1: Short Class 59
Day 2: Short Class 54
Day 3: Short Class 19

Week 4:
Day 1: Short Class 77
Day 2: Short Class 41
Day 3: Short Class 19

Week 5:
Day 1: Short Class 93
Day 2: Short Class 61
Day 3: Short Class 23

Week 6:
Day 1: Short Class 68
Day 2: Short Class 69
Day 3: Short Class 7

Week 7:
Day 1: Short Class 119
Day 2: Short Class 41
Day 3: Short Class 82

Week 8:
Day 1: Short Class 77
Day 2: Short Class 54
Day 3: Short Class 79

Week 9:
Day 1: Short Class 43
Day 2: Short Class 44
Day 3: Short Class 7

Week 10:
Day 1: Short Class 68
Day 2: Short Class 69
Day 3: Short Class 59

Week 11:
Day 1: Short Class 8
Day 2: Short Class 41
Day 3: Short Class 113

Week 12:
Day 1: Short Class 77
Day 2: Short Class 61
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 97: https://kinstretchwithbeard.vhx.tv/videos/short-class-97-knee-car-modified

Weeks 3 and 4: Short Class 106: https://kinstretchwithbeard.vhx.tv/videos/short-class-106-knee-warm-up

Weeks 5 and 7: Short Class 92: https://kinstretchwithbeard.vhx.tv/videos/short-class-92-knee-external-rotation

Weeks 6 and 8: Short Class 58: https://kinstretchwithbeard.vhx.tv/videos/short-class-58-knee-ir

Weeks 9 and 11: Short Class 62: https://kinstretchwithbeard.vhx.tv/videos/short-class-62-knee-end-range-control

Weeks 10 and 12: 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

________

If you wanted to add an additional Neck class:

Weeks 1 and 2: Short Class 108: https://kinstretchwithbeard.vhx.tv/videos/short-class-108-neck-warm-up

Week 3: Short Class 23: https://kinstretchwithbeard.vhx.tv/videos/short-class-23-neck-and-pelvis

Week 4 and 6: Short Class 98: https://kinstretchwithbeard.vhx.tv/videos/short-class-98-neck-flexion

Week 5: (Neck class already included in this week of program)

Week 7: (Neck class already included in this week of program)

Week 8, 10, 12: Short Class 67: https://kinstretchwithbeard.vhx.tv/videos/short-clas-67-neck-extension-and-flexion

Week 9 and 11: Short Class 82: https://kinstretchwithbeard.vhx.tv/videos/short-class-82-neck-lateral-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 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 so it’s a great place for beginners to start. Make sure to checkout the bottom of this description though, I show you how to add in other joint focuses if desired!

Week 1:
Day 1: Short Class 83
Day 2: Short Class 84
Day 3: Short Class 105 
Day 4: Short Class 110

Week 2:
Day 1: Short Class 83
Day 2: Short Class 84
Day 3: Short Class 105 
Day 4: Short Class 110

Week 3:
Day 1: Short Class 59
Day 2: Short Class 54
Day 3: Short Class 19
Day 4: Short Class 94

Week 4:
Day 1: Short Class 77
Day 2: Short Class 41
Day 3: Short Class 19
Day 4: Short Class 94

Week 5:
Day 1: Short Class 93
Day 2: Short Class 61
Day 3: Short Class 23
Day 4: Short Class 60

Week 6:
Day 1: Short Class 68
Day 2: Short Class 69
Day 3: Short Class 7
Day 4: Short Class 66

Week 7:
Day 1: Short Class 119
Day 2: Short Class 41
Day 3: Short Class 82
Day 4: Short Class 94

Week 8:
Day 1: Short Class 77
Day 2: Short Class 54
Day 3: Short Class 79
Day 4: Short Class 18

Week 9:
Day 1: Short Class 43
Day 2: Short Class 44
Day 3: Short Class 7
Day 4: Short Class 60

Week 10:
Day 1: Short Class 68
Day 2: Short Class 69
Day 3: Short Class 59
Day 4: Short Class 66

Week 11:
Day 1: Short Class 8
Day 2: Short Class 41
Day 3: Short Class 113
Day 4: Short Class 94

Week 12:
Day 1: Short Class 77
Day 2: Short Class 61
Day 3: Short Class 7
Day 4: Short Class 18

________

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 97: https://kinstretchwithbeard.vhx.tv/videos/short-class-97-knee-car-modified

Weeks 3 and 4: Short Class 106: https://kinstretchwithbeard.vhx.tv/videos/short-class-106-knee-warm-up

Weeks 5 and 7: Short Class 92: https://kinstretchwithbeard.vhx.tv/videos/short-class-92-knee-external-rotation

Weeks 6 and 8: Short Class 58: https://kinstretchwithbeard.vhx.tv/videos/short-class-58-knee-ir

Weeks 9 and 11: Short Class 62: https://kinstretchwithbeard.vhx.tv/videos/short-class-62-knee-end-range-control

Weeks 10 and 12: 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

________

If you wanted to add an additional Neck class:

Weeks 1 and 2: Short Class 108: https://kinstretchwithbeard.vhx.tv/videos/short-class-108-neck-warm-up

Week 3: Short Class 23: https://kinstretchwithbeard.vhx.tv/videos/short-class-23-neck-and-pelvis

Week 4 and 6: Short Class 98: https://kinstretchwithbeard.vhx.tv/videos/short-class-98-neck-flexion

Week 5: (Neck class already included in this week of program)

Week 7: (Neck class already included in this week of program)

Week 8, 10, 12: Short Class 67: https://kinstretchwithbeard.vhx.tv/videos/short-clas-67-neck-extension-and-flexion

Week 9 and 11: Short Class 82: https://kinstretchwithbeard.vhx.tv/videos/short-class-82-neck-lateral-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 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 so it’s a great place for beginners to start. Make sure to checkout the bottom of this description though, I show you how to add in other joint focuses if desired!

Week 1: 
Day 1: Short Class 83 
Day 2: Short Class 84 
Day 3: Short Class 105 
Day 4: Short Class 110
Day 5: Short Class 83 

Week 2:
Day 1: Short Class 84 
Day 2: Short Class 105 
Day 3: Short Class 110
Day 4: Short Class 59 
Day 5: Short Class 54 

Week 3:
Day 1: Short Class 19 
Day 2: Short Class 94
Day 3: Short Class 77 
Day 4: Short Class 41 
Day 5: Short Class 19 

Week 4:
Day 1: Short Class 94
Day 2: Short Class 93 
Day 3: Short Class 61 
Day 4: Short Class 23 
Day 5: Short Class 60

Week 5:
Day 1: Short Class 68 
Day 2: Short Class 69 
Day 3: Short Class 7 
Day 4: Short Class 66
Day 5: Short Class 119 

Week 6:
Day 1: Short Class 41 
Day 2: Short Class 82 
Day 3: Short Class 94
Day 4: Short Class 77 
Day 5: Short Class 54 

Week 7:
Day 1: Short Class 79 
Day 2: Short Class 18
Day 3: Short Class 43 
Day 4: Short Class 44 
Day 5: Short Class 7 

Week 8:
Day 1: Short Class 60
Day 2: Short Class 68 
Day 3: Short Class 69 
Day 4: Short Class 59 
Day 5: Short Class 66

Week 9:
Day 1: Short Class 8 
Day 2: Short Class 41 
Day 3: Short Class 113 
Day 4: Short Class 94
Day 5: Short Class 77 

Week 10:
Day 1: Short Class 61 
Day 2: Short Class 7 
Day 3: Short Class 18
Day 4: Short Class 43 
Day 5: Short Class 44

Week 11:
Day 1: Short Class 7 
Day 2: Short Class 60
Day 3: Short Class 68 
Day 4: Short Class 69 
Day 5: Short Class 59 

Week 12:
Day 1: Short Class 66
Day 2: Short Class 8 
Day 3: Short Class 41 
Day 4: Short Class 113 
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 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 97: https://kinstretchwithbeard.vhx.tv/videos/short-class-97-knee-car-modified

Weeks 3 and 4: Short Class 106: https://kinstretchwithbeard.vhx.tv/videos/short-class-106-knee-warm-up

Weeks 5 and 7: Short Class 92: https://kinstretchwithbeard.vhx.tv/videos/short-class-92-knee-external-rotation

Weeks 6 and 8: Short Class 58: https://kinstretchwithbeard.vhx.tv/videos/short-class-58-knee-ir

Weeks 9 and 11: Short Class 62: https://kinstretchwithbeard.vhx.tv/videos/short-class-62-knee-end-range-control

Weeks 10 and 12: 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
________

If you wanted to add an additional Neck class:

Weeks 1 and 2: Short Class 108: https://kinstretchwithbeard.vhx.tv/videos/short-class-108-neck-warm-up

Week 3: Short Class 23: https://kinstretchwithbeard.vhx.tv/videos/short-class-23-neck-and-pelvis

Week 4: (Neck class already included in this week of program)

Week 5 and 7: Short Class 98: https://kinstretchwithbeard.vhx.tv/videos/short-class-98-neck-flexion

Week 6: (Neck class already included in this week of program)

Week 8, 10, 12: Short Class 67: https://kinstretchwithbeard.vhx.tv/videos/short-clas-67-neck-extension-and-flexion

Week 9 and 11: Short Class 82: https://kinstretchwithbeard.vhx.tv/videos/short-class-82-neck-lateral-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 beginner 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 102
Day 2: Short Class 97
Day 3: Short Class 109

Week 2:
Day 1: Short Class 83
Day 2: Short Class 106
Day 3: Short Class 65

Week 3: 
Day 1: Short Class 59
Day 2: Short Class 92
Day 3: Short Class 89

Week 4:
Day 1: Short Class 77
Day 2: Short Class 58
Day 3: Short Class 72

Week 5:
Day 1: Short Class 93
Day 2: Short Class 135
Day 3: Short Class 109

Week 6:
Day 1: Short Class 127
Day 2: Short Class 92
Day 3: Short Class 42

Week 7:
Day 1: Short Class 68
Day 2: Short Class 58
Day 3: Short Class 89

Week 8:
Day 1: Short Class 77
Day 2: Short Class 135
Day 3: Short Class 72

Week 9:
Day 1: Short Class 83
Day 2: Short Class 70
Day 3: Short Class 109

Week 10:
Day 1: Short Class 127
Day 2: Short Class 106
Day 3: Short Class 65

Week 11:
Day 1: Short Class 8
Day 2: Short Class 62
Day 3: Short Class 89

Week 12:
Day 1: Short Class 59
Day 2: Short Class 70
Day 3: Short Class 72

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 beginner 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 102
Day 2: Short Class 97
Day 3: Short Class 109
Day 4: Short Class 105

Week 2:
Day 1: Short Class 83
Day 2: Short Class 106
Day 3: Short Class 65
Day 4: Short Class 19

Week 3:
Day 1: Short Class 59
Day 2: Short Class 92
Day 3: Short Class 89
Day 4: Short Class 105

Week 4:
Day 1: Short Class 77
Day 2: Short Class 58
Day 3: Short Class 72
Day 4: Short Class 19

Week 5:
Day 1: Short Class 93
Day 2: Short Class 135
Day 3: Short Class 109
Day 4: Short Class 23

Week 6:
Day 1: Short Class 127
Day 2: Short Class 92
Day 3: Short Class 42
Day 4: Short Class 7

Week 7:
Day 1: Short Class 68
Day 2: Short Class 58
Day 3: Short Class 89
Day 4: Short Class 79

Week 8:
Day 1: Short Class 77
Day 2: Short Class 135
Day 3: Short Class 72
Day 4: Short Class 130

Week 9:
Day 1: Short Class 83
Day 2: Short Class 70
Day 3: Short Class 109
Day 4: Short Class 7

Week 10:
Day 1: Short Class 127
Day 2: Short Class 106
Day 3: Short Class 65
Day 4: Short Class 79

Week 11:
Day 1: Short Class 8
Day 2: Short Class 62
Day 3: Short Class 89
Day 4: Short Class 113

Week 12:
Day 1: Short Class 59
Day 2: Short Class 70
Day 3: Short Class 72
Day 4: Short Class 7

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!

4 classesper week

In this program we have classes that are around 10-20min, so this is for all those who are short on time and want to get some quick mobility sessions in!

I’ve designed this program in a way that allows you to pick your own classes and schedule. You can do as many or as little classes as you want per week.

I’ve picked out 2-3 classes per joint that you can choose from.

Here’s the classes per joint focus:

Hips: 
Short Class 102 Hip Warm Up (14min) 
Short Class 83: Hip Circuit (14min)
Short Class 93 Hip Circuit (20min)

Shoulders: 
Short Class 103 Shoulder Warm Up (15min) 
Short Class 84 Shoulder Circuit (15min)
Short Class 69: Shoulder CAR Variations (21min)

Scapula: 
Short Class 110 Scapula Warm Up (14min)
Short Class 94: Scapula Circuit (15min) 

Spine: 
Short Class 105 Spine Warm Up (15min) 
Short Class 19 Spine Circuit (16min)
Short Class 81: Thoracic CAR Variations (22min)

Full body: 
Short Class 34 Full Body Warm Up (15min) 
Short Class 16 Full Body Circuit (15min)
Short Class 112 Full Body Cooldown (13min)

Knees: 
Short Class 106 Knee Warm Up (15min)
Short Class 97: Knee CAR (12min)
Short Class 62 Knee End-range (24min)

Ankle: 
Short Class 109: Ankle Warm Up (10min)
Short Class 72: Ankle Plantarflexion (20min)
Short Class 89: Ankle Inversion (23min)

Foot/toe: 
Short Class 76 Big Toe Dorsiflexion (15min) 
Short Class 123: Foot Warm Up (13min)
Short Class 104: Big Toe Abduction (21min)

Wrist/Elbow: 
Short Class 107: Wrist Warm Up (12min)
Short Class 63 Wrist Extension (15min) 
Short Class 122: Elbow Warm Up (10min)

Hand/finger: 
Short Class 86 Finger CARs (14min) 
Short Class 29 Intrinsic Hand Strengthening (22min)

Pelvis: 
Short Class 23: Neck and Pelvis (20min) 
Short Class 100: Reducing Excessive Anterior Pelvic Tilt (16min)

Neck:
Short Class 67: Neck Extension and Flexion (20min)
Short Class 82: Neck Lateral Flexion (20min)

Additional options:
Short Class 119: Hip and Low Back Circuit (16min)
Short Class 85: TMJ Jaw (8min)

So essentially you will pinpoint a joint that you want to train on a given day and then you will pick from any one of the classes in that bracket. It honestly doesn’t matter which class you choose and you can alternate between the classes each time. For example, if you’re targeting the hips: the first time you train the hips you can target Short Class 102 Hip Warm Up and the next time you target the hips you can target Short Class 83 Hip Circuit, and the next time Short Class 93, and then keep alternating through them each time, or just doing the ones you really like consistently. 

Any of the classes that DON’T feature PAILs/RAILs can be done as many times as you want per week. For example, if you only wanted to do hip classes, you could do one of these hip classes every single day if you wanted to because they don’t have any PAILs/RAILs in them. When we do PAILs/RAILs we’re essentially doing high level strength training on a specific joint, which means that joint will need more recovery time. So if you’re taking a class that has PAILs/RAILs: I would recommend only targeting a PAILs/RAILs class for a specific joint 2x a week, and spreading those sessions out evenly throughout your week (for example a Monday and a Thursday).

Here’s the list of the classes in this program that have PAILs/RAILs:
Short Class 89 Ankle Inversion
Short Class 72: Ankle Plantarflexion 
Short Class 76 Big Toe Dorsiflexion
Short Class 63 Wrist Extension
Short Class 67 Neck Extension and Flexion
Short Class 82 Neck Lateral Flexion

So if you’re targeting one of these specific joints and classes, I would only recommend doing PAILs/RAILs on a specific joint 2x a week, spread out evenly throughout the week.

Overall, which joint focuses you decide to prioritize in a given week is totally up to you and your goals! Let’s say the hips, shoulders, scapula, and spine are your biggest focuses and you want to target one class every day, here’s how you can program it:

Day 1: Hips
Day 2: Shoulders
Day 3: Spine
Day 4: Scapula
Day 5: Hips
Day 6: Shoulders
Day 7: Spine

Then the next week, Day 1 would start on the Scapula. So you just keep going in order.

Or if you just wanted to focus on those 4 joints and you wanted to do classes 4x a week, you can just do a class for each joint 1x a week.

There’s many ways you can program these classes and it’s all dependent on your schedule and your goals. If you want more of a full body approach you can just do a new joint focus every day. Or if you wanted to really hone in on 2-3 priority areas you can just make those a bigger focus and get consistent inputs on those areas. When it comes to training your priority areas, it’s great to target them around 2-3x a week. 1-2x a week if the classes have PAILs/RAILs in them and around 2-3x a week if there’s no PAILs/RAILs. But like I said, if there’s no PAILs/RAILs in the classes, you could essentially do that class every single day if you really wanted to.

In conclusion, this program is designed in a way that encourages you not to overthink it. These classes are really short and there’s less of a need to have a strict schedule. Pick a class on any joint you want to target and get some quick buttery movement! 

I hope you enjoy these quicker sessions!

Options from 1-7 classes per week

This is a beginner program from that features classes from 15-30min. We will do 2 classes per week for 12 weeks and target the Wrist and Elbows.

Week 1:
Day 1: Short Class 107
Day 2: Short Class 122

Week 2:
Day 1: Short Class 63
Day 2: Short Class 80

Week 3:
Day 1: Short Class 99
Day 2: Short Class 56

Week 4:
Day 1: Short Class 63
Day 2: Short Class 80

Week 5:
Day 1: Short Class 99
Day 2: Short Class 56

Week 6:
Day 1: Short Class 107
Day 2: Short Class 101
 
Week 7:
Day 1: Short Class 47
Day 2: Short Class 80

Week 8:
Day 1: Short Class 63
Day 2: Short Class 129

Week 9:
Day 1: Short Class 99
Day 2: Short Class 56

Week 10:
Day 1: Short Class 47
Day 2: Short Class 101

Week 11:
Day 1: Short Class 63
Day 2: Short Class 80

Week 12:
Day 1: Short Class 99
Day 2: Short Class 129

If possible, space out your sessions with an even amount of days in-between. For example: Day 1 on a Monday and Day 2 on a Thursday. 

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 beginner program from that features classes from 15-30min. We will do 2 classes per week for 12 weeks and target the Knees and Ankles.

Week 1: 
Day 1: Short Class 97 
Day 2: Short Class 109

Week 2: 
Day 1: Short Class 106 
Day 2: Short Class 65

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

Week 4: 
Day 1: Short Class 58 
Day 2: Short Class 72

Week 5: 
Day 1: Short Class 135 
Day 2: Short Class 109

Week 6: 
Day 1: Short Class 92 
Day 2: Short Class 42

Week 7: 
Day 1: Short Class 58 
Day 2: Short Class 89

Week 8: 
Day 1: Short Class 135 
Day 2: Short Class 72

Week 9: 
Day 1: Short Class 70 
Day 2: Short Class 109

Week 10: 
Day 1: Short Class 106 
Day 2: Short Class 65

Week 11: 
Day 1: Short Class 62 
Day 2: Short Class 89

Week 12: 
Day 1: Short Class 70 
Day 2: Short Class 72

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 beginner program for the elbows. We will do classes 2 classes a week for 12 weeks!

WEEK 1:
Day 1 - Short Class 122
Day 2 - Short Class 56 

WEEK 2:
Day 1 - Short Class 122
Day 2 - Short Class 80 

WEEK 3: 
Day 1 - Short Class 56
Day 2 - Short Class 80

WEEK 4: 
Day 1 - Short Class 56 
Day 2 - Short Class 80

WEEK 5: 
Day 1 - Short Class 101 
Day 2 - Short Class 56

WEEK 6: 
Day 1 - Short Class 129 
Day 2 - Short Class 80

WEEK 7: 
Day 1 - Short Class 56 
Day 2 - Short Class 80

WEEK 8: 
Day 1 - Short Class 101 
Day 2 - Short Class 56

WEEK 9: 
Day 1 - Short Class 129 
Day 2 - Short Class 80

WEEK 10: 
Day 1 - Short Class 56 
Day 2 - Short Class 80

WEEK 11: 
Day 1 - Short Class 101 
Day 2 - Short Class 56

WEEK 12: 
Day 1 - Short Class 101 
Day 2 - Short Class 129

I recommend you space out the sessions with an even amount of days in-between for better recovery. Example: Day 1 is a Monday and Day 2 is a Thursday. 

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!

Beginner 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 classesper week

Options from 1-7 classes per week

2 classes per week

2 classes per week

2 classes per week