This is a 3 month program that features some shorter class options. 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 so it’s a great place for beginners to start.

This is a similar designed program to my ‘Ultimate’ programs, but the big difference is the length of classes. In this program, we target the same joint focuses as the Ultimate program, but all the classes here range from 20-47min from start to finish. Whereas in my original Ultimate programs, month one classes are around 55-75min and classes for months 2-3 range from 30-60min. So, this Ultimate SHORT program is for those who’s till want high quality work but with shorter class options.

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

WEEK 2: 
Day 1 - Short Class 78
Day 2 - Short Class 1 

WEEK 3:
Day 1 - Short Class 20 
Day 2 - Short Class 78

WEEK 4: 
Day 1 - Short Class 59
Day 2 - Short Class 2 

WEEK 4: 
Day 1 - Short Class 23
Day 2 - Short Class 1 

WEEK 5:
Day 1 - Short Class 54 
Day 2 - Short Class 78

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

WEEK 7:
Day 1 - Short Class 7
Day 2 - Short Class 96 

WEEK 8:
Day 2 - Short Class 20 
Day 3 - Short Class 78

WEEK 9: 
Day 1 - Short Class 1 
Day 2 - Short Class 36 

WEEK 10:
Day 1 - Short Class 35
Day 2 - Short Class 37 

WEEK 11:
Day 2 - Short Class 40 
Day 3 - Short Class 78

WEEK 12: 
Day 1 - Short Class 1 
Day 2 - Short Class 36

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 recommend doing your full body CARs routine (Intro Video 5) if you have the time available. 
_______

If you did want to target other joints in addition to this program here’s how you can do it.

You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 3rd day (or 4th day) option, depending on what joint is your biggest priority to add:

Class 16: Knee Flexion & Extension 
Class 20: Knee IR & ER 
Short Class 5: Wrist 
Short Class 6: Elbows 
Short Class 9: Ankle Inversion & Eversion 
Short Class 10: Ankle and Big Toe Dorsiflexion 
Short Class 28: Ankle Plantarflexion & Dorsiflexion 
Short Class 56: Elbow Pronation 
Short Class 58: Knee IR 
Short Class 63: Wrist Extension 
Short Class 67: Neck: Flexion/Extension 
Short Class 70: Knee Flexion 
Short Class 80: Elbow Supination 
Short Class 82: Neck: Lateral Flexion 
Short Class 85: TMJ (Jaw) 
Short Class 86: Finger CARs 
Short Class 92: Knee ER

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

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

So you could just add a “Day 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.

If you ended up doing 3x a week classes it would be ideal to do space them out. Something like a Monday/Wednesday/Friday. If you did 4x a week classes - Monday/Tuesday/Thursday/Friday.

A reminder - when you’re new and just starting Kinstretch, it’s a good idea to keep your intensity levels low at first, especially during PAILs/RAILs. The goal should be to gradually build up your joints and tissues over time. Not to go 100% max effort in the beginning, as you may risk overloading areas of weakness and limitation too much too soon. This is especially important when you’re training in areas of past injury/pain/dysfunction. The quality of tissue in these areas could be weak, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low initially if you have to, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and NEVER work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge.  
_______

After you’ve completed your 12 week program - you can restart from the beginning or try out my 3 month Ultimate SHORT Intermediate program. 

Here’s my Ultimate SHORT Intermediate Programs:

2 classes per week:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-19

3 classes per week:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-21

4 classes per week:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-17

5 classes per week:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-10

Hope you enjoy the program!

2 classes per week

This is a 3 month program that features some shorter class options. 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 so it’s a great place for beginners to start.

This is a similar designed program to my ‘Ultimate’ programs, but the big difference is the length of classes. In this program, we target the same joint focuses as the Ultimate program, but all the classes here range from 20-47min from start to finish. Whereas in my original Ultimate programs, month one classes are around 55-75min and classes for months 2-3 range from 30-60min. So, this Ultimate SHORT program is for those who’s till want high quality work but with shorter class options.

WEEK 1: 
Day 1 - Short Class 1 
Day 2 - Short Class 2 
Day 3 - Short Class 78

WEEK 2: 
Day 1 - Short Class 1 
Day 2 - Short Class 2 
Day 3 - Short Class 78

WEEK 3: 
Day 1 - Short Class 59
Day 2 - Short Class 20 
Day 3 - Short Class 23

WEEK 4: 
Day 1 - Short Class 1
Day 2 - Short Class 7
Day 3 - Short Class 54

WEEK 5:
Day 1 - Short Class 1
Day 2 - Short Class 2
Day 3 - Short Class 7

WEEK 6:
Day 1 - Short Class 96
Day 2 - Short Class 20
Day 3 - Short Class 78

WEEK 7:
Day 1 - Short Class 1
Day 2 - Short Class 36
Day 3 - Short Class 35

WEEK 8:
Day 1 - Short Class 37
Day 2 - Short Class 40
Day 3 - Short Class 78

WEEK 9:
Day 1 - Short Class 1
Day 2 - Short Class 36
Day 3 - Short Class 7

WEEK 10:
Day 1 - Short Class 32
Day 2 - Short Class 40
Day 3 - Short Class 78

WEEK 11:
Day 1 - Short Class 11
Day 2 - Short Class 36
Day 3 - Short Class 35

WEEK 12:
Day 1 - Short Class 1
Day 2 - Short Class 40
Day 3 - Short Class 78

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.

Here’s some options of other joint focused classes:

Class 16: Knee Flexion & Extension
Class 20: Knee IR & ER
Short Class 5: Wrist 
Short Class 6: Elbows 
Short Class 9: Ankle Inversion & Eversion
Short Class 10: Ankle and Big Toe Dorsiflexion
Short Class 28: Ankle Plantarflexion & Dorsiflexion 
Short Class 56: Elbow Pronation 
Short Class 58: Knee IR
Short Class 63: Wrist Extension
Short Class 67: Neck: Flexion/Extension 
Short Class 70: Knee Flexion
Short Class 80: Elbow Supination
Short Class 82: Neck: Lateral Flexion
Short Class 85: TMJ (Jaw)
Short Class 86: Finger CARs
Short Class 92: Knee ER

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

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

So you could just add a “Day 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.

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. Also be mindful of keeping your intensity levels low at first, especially during PAILs/RAILs and in areas of past injury/pain/dysfunction. The goal should be to gradually build up your joints and tissue, not to go 100% max effort in the beginning. Remember, 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. Start off slow and gradually build up over time my friends. 
_______

After you’ve completed your 12 week program - you can restart from the beginning or try out my 3 month Ultimate SHORT Intermediate program. 

Here’s my Ultimate SHORT Intermediate Programs:

2 classes per week:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-19

3 classes per week:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-21

4 classes per week:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-17

5 classes per week:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-10

Hope you enjoy the program!

3 classes per week

This is a 3 month program that features some shorter class options. 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 so it’s a great place for beginners to start.

This is a similar designed program to my ‘Ultimate’ programs, but the big difference is the length of classes. In this program, we target the same joint focuses as the Ultimate program, but all the classes here range from 20-47min from start to finish. Whereas in my original Ultimate programs, month one classes are around 55-75min and classes for months 2-3 range from 30-60min. So, this Ultimate SHORT program is for those who’s till want high quality work but with shorter class options.

WEEK 1: 
Day 1 - Short Class 1 
Day 2 - Short Class 2 
Day 3 - Short Class 78 
Day 4 - Short Class 3

WEEK 2: 
Day 1 - Short Class 1 
Day 2 - Short Class 2
Day 3 - Short Class 78 
Day 4 - Short Class 3

WEEK 3: 
Day 1 - Short Class 77
Day 2 - Short Class 7
Day 3 - Short Class 20 
Day 4 - Short Class 59

WEEK 4: 
Day 1 - Short Class 54 
Day 2 - Short Class 1
Day 3 - Short Class 78
Day 4 - Short Class 2

WEEK 5:
Day 1 - Short Class 1
Day 2 - Short Class 2
Day 3 - Short Class 7
Day 4 - Short Class 13

WEEK 6:
Day 1 - Short Class 96
Day 2 - Short Class 20
Day 3 - Short Class 78
Day 4 - Short Class 32

WEEK 7:
Day 1 - Short Class 1
Day 2 - Short Class 36
Day 3 - Short Class 35
Day 4 - Short Class 3

WEEK 8:
Day 1 - Short Class 37
Day 2 - Short Class 40
Day 3 - Short Class 78
Day 4 - Short Class 32

WEEK 9:
Day 1 - Short Class 1
Day 2 - Short Class 36
Day 3 - Short Class 7
Day 4 - Short Class 3

WEEK 10:
Day 1 - Short Class 40
Day 2 - Short Class 11
Day 3 - Short Class 78
Day 4 - Short Class 36

WEEK 11:
Day 1 - Short Class 1
Day 2 - Short Class 40
Day 3 - Short Class 35
Day 4 - Short Class 13

WEEK 12:
Day 1 - Short Class 1
Day 2 - Short Class 36
Day 3 - Short Class 78
Day 4 - Short Class 17

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

Here’s some options of other joint focused classes:

Class 16: Knee Flexion & Extension
Class 20: Knee IR & ER
Short Class 5: Wrist 
Short Class 6: Elbows 
Short Class 9: Ankle Inversion & Eversion
Short Class 10: Ankle and Big Toe Dorsiflexion
Short Class 28: Ankle Plantarflexion & Dorsiflexion 
Short Class 56: Elbow Pronation 
Short Class 58: Knee IR
Short Class 63: Wrist Extension
Short Class 67: Neck: Flexion/Extension 
Short Class 70: Knee Flexion
Short Class 80: Elbow Supination
Short Class 82: Neck: Lateral Flexion
Short Class 85: TMJ (Jaw)
Short Class 86: Finger CARs
Short Class 92: Knee ER

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

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

So you could just add a “Day 5” option to your program and fill in with one of these classes. Which joint you would pick on your 5th day would be completely dependent on you and your goals. You could even add a ‘Day 6’ as well if you had two additional joints you wanted to prioritize each week. So an example would be Day 5 is for the knees and Day 6 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. Also be mindful of keeping your intensity levels low at first, especially during PAILs/RAILs and in areas of past injury/pain/dysfunction. The goal should be to gradually build up your joints and tissue, not to go 100% max effort in the beginning. Remember, 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. Start off slow and gradually build up over time my friends. 
_______

After you’ve completed your 12 week program - you can restart from the beginning or try out my 3 month Ultimate SHORT Intermediate program. 

Here’s my Ultimate SHORT Intermediate Programs:

2 classes per week:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-19

3 classes per week:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-21

4 classes per week:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-17

5 classes per week:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-10

Hope you enjoy the program!

4 classes per week

This is a 3 month program that features some shorter class options. We will do 5 classes a week for 3 months. We will target Hips, Shoulders/Scap and Spine. These are bigger joints that give you a lot of bang for your buck so it’s a great place for beginners to start.

This is a similar designed program to my ‘Ultimate’ programs, but the big difference is the length of classes. In this program, we target the same joint focuses as the Ultimate program, but all the classes here range from 20-47min from start to finish. Whereas in my original Ultimate programs, month one classes are around 55-75min and classes for months 2-3 range from 30-60min. So, this Ultimate SHORT program is for those who’s till want high quality work but with shorter class options.

WEEK 1: 
Day 1 - Short Class 1 
Day 2 - Short Class 78 
Day 3 - Short Class 2 
Day 4 - Short Class 59
Day 5 - Short Class 20

WEEK 2: 
Day 1 - Short Class 1 
Day 2 - Short Class 78 
Day 3 - Short Class 2 
Day 4 - Short Class 59 
Day 5 - Short Class 20

WEEK 3: 
Day 1 - Short Class 1 
Day 2 - Short Class 2
Day 3 - Short Class 7
Day 4 - Short Class 77
Day 5 - Short Class 54

WEEK 4: 
Day 1 - Short Class 1 
Day 2 - Short Class 78
Day 3 - Short Class 20 
Day 4 - Short Class 59
Day 5 - Short Class 54

WEEK 5: 
Day 1 - Short Class 1 
Day 2 - Short Class 7 
Day 3 - Short Class 2 
Day 4 - Short Class 59
Day 5 - Short Class 18

WEEK 6: 
Day 1 - Short Class 96 
Day 2 - Short Class 36
Day 3 - Short Class 78 
Day 4 - Short Class 32
Day 5 - Short Class 40

WEEK 7: 
Day 1 - Short Class 1 
Day 2 - Short Class 36 
Day 3 - Short Class 35 
Day 4 - Short Class 11
Day 5 - Short Class 40

WEEK 8: 
Day 1 - Short Class 37 
Day 2 - Short Class 2 
Day 3 - Short Class 78 
Day 4 - Short Class 32
Day 5 - Short Class 18

WEEK 9: 
Day 1 - Short Class 1 
Day 2 - Short Class 36 
Day 3 - Short Class 7 
Day 4 - Short Class 77
Day 5 - Short Class 40

WEEK 10: 
Day 1 - Short Class 96 
Day 2 - Short Class 88 
Day 3 - Short Class 78 
Day 4 - Short Class 32
Day 5 - Short Class 57

WEEK 11: 
Day 1 - Short Class 53
Day 2 - Short Class 36 
Day 3 - Short Class 35 
Day 4 - Short Class 22
Day 5 - Short Class 40

WEEK 12: 
Day 1 - Short Class 1
Day 2 - Short Class 88 
Day 3 - Short Class 78 
Day 4 - Short Class 77
Day 5 - Short Class 41

Since we work two hip classes and two shoulder/scap classes a week, it will be great to space out the same joint focus evenly throughout your week. Example would be Day 1 and Day 4 (Hip classes) to be placed on a Monday and Thursday. Then Day 2 and Day 5 (Shoulder/Scap classes) to be placed on a Tuesday and Friday. Day 3 (spine) can be on a Wednesday, Saturday, or Sunday in this scenario. On the days you don’t do classes I recommend doing your full body CARs routine (Intro Video 5) if you have the time available. 
_______

If you did want to target other joints in addition to this program here’s how you can do it.

You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 6th day (or 7th day) option, depending on what joint is your biggest priority to add:
Class 16: Knee Flexion & Extension 
Class 20: Knee IR & ER 
Short Class 5: Wrist 
Short Class 6: Elbows 
Short Class 9: Ankle Inversion & Eversion 
Short Class 10: Ankle and Big Toe Dorsiflexion 
Short Class 28: Ankle Plantarflexion & Dorsiflexion 
Short Class 56: Elbow Pronation 
Short Class 58: Knee IR 
Short Class 63: Wrist Extension 
Short Class 67: Neck: Flexion/Extension 
Short Class 70: Knee Flexion 
Short Class 80: Elbow Supination 
Short Class 82: Neck: Lateral Flexion 
Short Class 85: TMJ (Jaw) 
Short Class 86: Finger CARs 
Short Class 92: Knee ER

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

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

So you could just add a “Day 6” option to your program and fill in with one of these classes. Which joint you would pick on your 6th day would be completely dependent on you and your goals. You could even add a ‘Day 7’ as well if you had two additional joints you wanted to prioritize each week. So an example would be Day 6 is for the knees and Day 7 is for the ankles.

A reminder - when you’re new and just starting Kinstretch, it’s a good idea to keep your intensity levels low at first, especially during PAILs/RAILs. The goal should be to gradually build up your joints and tissues over time. Not to go 100% max effort in the beginning, as you may risk overloading areas of weakness and limitation too much too soon. This is especially important when you’re training in areas of past injury/pain/dysfunction. The quality of tissue in these areas could be weak, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low initially if you have to, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and NEVER work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge.   
_______

After you’ve completed your 12 week program - you can restart from the beginning or try out my 3 month Ultimate SHORT Intermediate program. 

Here’s my Ultimate SHORT Intermediate Programs:

2 classes per week:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-19

3 classes per week:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-21

4 classes per week:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-17

5 classes per week:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-10

Hope you enjoy the program!

5 classes per week

This is a 3 month Lower Back and Hips program that features some shorter class options. We will do 3 classes per week and target the hips, low back, and the general spine.

This is a similar designed program to my ‘Lower Back + Hips’ program, but the big difference is the length of classes. In this ‘SHORT’ program, all the classes here range from 20-48min from start to finish. Whereas in my original Lower Back + Hips program, month one classes are around 50-75min and classes for months 2-3 range from 30-60min. So this SHORT program is for those who’s till want high quality work but with shorter class options.

Week 1:
Day 1: Short Class 78
Day 2: Short Class 1
Day 3: Short Class 46

Week 2:
Day 1: Short Class 78
Day 2: Short Class 1
Day 3: Short Class 46

Week 3:
Day 1: Short Class 78
Day 2: Short Class 1
Day 3: Short Class 46

Week 4:
Day 1: Short Class 7
Day 2: Short Class 59 
Day 3: Short Class 35

Week 5:
Day 1: Short Class 78
Day 2: Short Class 1
Day 3: Short Class 46

Week 6:
Day 1: Short Class 7
Day 2: Short Class 37
Day 3: Short Class 35

Week 7:
Day 1: Short Class 78
Day 2: Short Class 32
Day 3: Short Class 46

Week 8:
Day 1: Short Class 59
Day 2: Short Class 1
Day 3: Short Class 113

Week 9:
Day 1: Short Class 78
Day 2: Short Class 37
Day 3: Short Class 35

Week 10:
Day 1: Short Class 7
Day 2: Short Class 32
Day 3: Short Class 113

Week 11:
Day 1: Short Class 59
Day 2: Short Class 1
Day 3: Short Class 35

Week 12:
Day 1: Short Class 78
Day 2: Short Class 77
Day 3: Short Class 113

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.

If you have the time available, I would recommend doing your full body CARs routine (intro video 5) on the days where you don't do classes.

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 a 3 month Lower Back and Hips program that features some shorter class options. We will do 4 classes per week and target the hips, low back, and the general spine.

This is a similar designed program to my ‘Lower Back + Hips’ program, but the big difference is the length of classes. In this ‘SHORT’ program, all the classes here range from 20-48min from start to finish. Whereas in my original Lower Back + Hips program, month one classes are around 50-75min and classes for months 2-3 range from 30-60min. So this SHORT program is for those who’s till want high quality work but with shorter class options.

Week 1:
Day 1: Short Class 1
Day 2: Short Class 78
Day 3: Short Class 37
Day 4: Short Class 46

Week 2:
Day 1: Short Class 1
Day 2: Short Class 78
Day 3: Short Class 59
Day 4: Short Class 46

Week 3:
Day 1: Short Class 1
Day 2: Short Class 78
Day 3: Short Class 37
Day 4: Short Class 46

Week 4:
Day 1: Short Class 1
Day 2: Short Class 7
Day 3: Short Class 59
Day 4: Short Class 35

Week 5:
Day 1: Short Class 37
Day 2: Short Class 78
Day 3: Short Class 32
Day 4: Short Class 46

Week 6:
Day 1: Short Class 1
Day 2: Short Class 7
Day 3: Short Class 59
Day 4: Short Class 35

Week 7:
Day 1: Short Class 37
Day 2: Short Class 78
Day 3: Short Class 32
Day 4: Short Class 46

Week 8:
Day 1: Short Class 1
Day 2: Short Class 7
Day 3: Short Class 59
Day 4: Short Class 113

Week 9:
Day 1: Short Class 37
Day 2: Short Class 78
Day 3: Short Class 32
Day 4: Short Class 35

Week 10:
Day 1: Short Class 1
Day 2: Short Class 7
Day 3: Short Class 59
Day 4: Short Class 113

Week 11:
Day 1: Short Class 37
Day 2: Short Class 78
Day 3: Short Class 32
Day 4: Short Class 35

Week 12:
Day 1: Short Class 1
Day 2: Short Class 7
Day 3: Short Class 77
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.

If you have the time available, I would recommend doing your full body CARs routine (intro video 5) on the days where you don't do classes.

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 a 3 month program that features short class options and target upper body joints: Shoulders, Scapula, Neck, and the general Spine. The classes will range from 20-45min. This program features 2 classes per week for 3 months.

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

Week 2:
Day 1: Short Class 94
Day 2: Short Class 23

Week 3:
Day 1: Short Class 2
Day 2: Short Class 78

Week 4:
Day 1: Short Class 20
Day 2: Short Class 23

Week 5:
Day 1: Short Class 2
Day 2: Short Class 78

Week 6:
Day 1: Short Class 20
Day 2: Short Class 23

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

Week 8:
Day 1: Short Class 18
Day 2: Short Class 23

Week 9:
Day 1: Short Class 2
Day 2: Short Class 78

Week 10:
Day 1: Short Class 20
Day 2 Short Class 82

Week 11:
Day 1: Short Class 61
Day 2: Short Class 78

Week 12:
Day 1: Short Class 60
Day 2: Short Class 67

I recommend to space out the sessions with an even amount of days in-between if possible. Example: Day 1 is a Monday, Day 2 is a Thursday. 

Just a reminder - when you’re 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. When I cue things like ‘greatest and safest effort’ - this is relative to the individual and their capacity in a certain area. So if you know you’re training in area where the tissue quality might not be very strong, you want to keep your ‘max effort’ low at first. 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!

You can repeat this 3 month program as many times as you like, or you can try my intermediate Shoulder/Scapula/Neck/Spine next as a nice progression to this one!

Here are my intermediate Shoulder/Scapula/Neck/Spine programs:

2x a week:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-25

3x a week:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-29

4x a week:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-23

5x a week:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-13

I hope you enjoy the program!

This is a 3 month program that features short class options and target upper body joints: Shoulders, Scapula, Neck, and the general Spine. The classes will range from 20-45min. This program features 3 classes per week for 3 months.

Week 1:
Day 1: Short Class 84
Day 2: Short Class 105
Day 3: Short Class 94

Week 2:
Day 1: Short Class 23
Day 2: Short Class 2
Day 3: Short Class 78

Week 3:
Day 1: Short Class 20
Day 2: Short Class 23
Day 3: Short Class 2

Week 4:
Day 1: Short Class 78
Day 2: Short Class 20
Day 3: Short Class 23

Week 5:
Day 1: Short Class 41
Day 2: Short Class 7
Day 3: Short Class 18

Week 6:
Day 1: Short Class 23
Day 2: Short Class 2
Day 3: Short Class 78

Week 7:
Day 1: Short Class 20
Day 2 Short Class 82
Day 3: Short Class 61

Week 8:
Day 1: Short Class 78
Day 2: Short Class 60
Day 3: Short Class 67

Week 9:
Day 1: Short Class 41
Day 2: Short Class 26
Day 3: Short Class 40

Week 10:
Day 1: Short Class 82
Day 2: Short Class 2
Day 3: Short Class 78

Week 11:
Day 1: Short Class 20
Day 2: Short Class 67
Day 3: Short Class 36

Week 12:
Day 1: Short Class 79
Day 2: Short Class 40
Day 3: Short Class 78

I recommend to space out the sessions with an even amount of days in-between if possible. Example: Day 1 is a Monday, Day 2 is a Wednesday, Day 3 is a Friday.

Just a reminder - when you’re 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. When I cue things like ‘greatest and safest effort’ - this is relative to the individual and their capacity in a certain area. So if you know you’re training in area where the tissue quality might not be very strong, you want to keep your ‘max effort’ low at first. 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!

You can repeat this 3 month program as many times as you like, or you can try my intermediate Shoulder/Scapula/Neck/Spine next as a nice progression to this one!

Here are my intermediate Shoulder/Scapula/Neck/Spine programs:

2x a week:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-25

3x a week:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-29

4x a week:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-23

5x a week:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-13

I hope you enjoy the program!

This is a 3 month program that features short class options and target upper body joints: Shoulders, Scapula, Neck, and the general Spine. The classes will range from 20-45min. This program features 4 classes per week for 3 months.

Week 1:
Day 1: Short Class 84
Day 2: Short Class 105
Day 3: Short Class 94
Day 4: Short Class 23

Week 2:
Day 1: Short Class 2
Day 2: Short Class 78
Day 3: Short Class 20
Day 4: Short Class 23

Week 3:
Day 1: Short Class 2
Day 2: Short Class 78
Day 3: Short Class 20
Day 4: Short Class 23

Week 4:
Day 1: Short Class 41
Day 2: Short Class 7
Day 3: Short Class 18
Day 4: Short Class 23

Week 5:
Day 1: Short Class 2
Day 2: Short Class 78
Day 3: Short Class 20
Day 4: Short Class 82

Week 6:
Day 1: Short Class 61
Day 2: Short Class 78
Day 3: Short Class 60
Day 4: Short Class 67

Week 7:
Day 1: Short Class 41
Day 2: Short Class 26
Day 3: Short Class 40
Day 4: Short Class 82

Week 8:
Day 1: Short Class 2
Day 2: Short Class 78
Day 3: Short Class 20
Day 4: Short Class 67

Week 9:
Day 1: Short Class 36
Day 2: Short Class 79
Day 3: Short Class 40
Day 4: Short Class 78

Week 10:
Day 1: Short Class 2
Day 2: Short Class 35
Day 3: Short Class 20
Day 4: Short Class 82

Week 11:
Day 1: Short Class 36
Day 2: Short Class 26
Day 3: Short Class 40
Day 4: Short Class 67

Week 12:
Day 1: Short Class 41
Day 2: Short Class 113
Day 3: Short Class 40
Day 4: Short Class 33

I recommend to space out the sessions evenly throughout your week, if possible. Example: Day 1 is a Monday, Day 2 is a Tuesday, Day 3 is a Thursday, and Day 4 is a Friday.

Just a reminder - when you’re 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. When I cue things like ‘greatest and safest effort’ - this is relative to the individual and their capacity in a certain area. So if you know you’re training in area where the tissue quality might not be very strong, you want to keep your ‘max effort’ low at first. 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!

You can repeat this 3 month program as many times as you like, or you can try my intermediate Shoulder/Scapula/Neck/Spine next as a nice progression to this one!

Here are my intermediate Shoulder/Scapula/Neck/Spine programs:

2x a week:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-25

3x a week:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-29

4x a week:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-23

5x a week:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-13

I hope you enjoy the program!

This is a 3 month program that features short class options and target upper body joints: Shoulders, Scapula, Neck, and the general Spine. The classes will range from 20-45min. This program features 5 classes per week for 3 months.

Week 1:
Day 1: Short Class 84
Day 2: Short Class 105
Day 3: Short Class 94
Day 4: Short Class 23
Day 5: Short Class 81

Week 2:
Day 1: Short Class 2
Day 2: Short Class 78
Day 3: Short Class 20
Day 4: Short Class 23
Day 5: Short Class 81

Week 3:
Day 1: Short Class 2
Day 2: Short Class 78
Day 3: Short Class 20
Day 4: Short Class 23
Day 5: Short Class 81

Week 4:
Day 1: Short Class 41
Day 2: Short Class 7
Day 3: Short Class 18
Day 4: Short Class 23
Day 5: Short Class 81

Week 5:
Day 1: Short Class 2
Day 2: Short Class 78
Day 3: Short Class 20
Day 4: Short Class 82
Day 5: Short Class 35

Week 6:
Day 1: Short Class 61
Day 2: Short Class 78
Day 3: Short Class 60
Day 4: Short Class 67
Day 5: Short Class 35

Week 7:
Day 1: Short Class 41
Day 2: Short Class 7
Day 3: Short Class 40
Day 4: Short Class 82
Day 5: Short Class 79

Week 8:
Day 1: Short Class 2
Day 2: Short Class 78
Day 3: Short Class 20
Day 4: Short Class 67
Day 5: Short Class 81

Week 9:
Day 1: Short Class 36
Day 2: Short Class 79
Day 3: Short Class 40
Day 4: Short Class 78
Day 5: Short Class 23

Week 10:
Day 1: Short Class 2
Day 2: Short Class 35
Day 3: Short Class 20
Day 4: Short Class 82
Day 5: Short Class 81

Week 11:
Day 1: Short Class 36
Day 2: Short Class 26
Day 3: Short Class 40
Day 4: Short Class 67
Day 5: Short Class 35

Week 12:
Day 1: Short Class 41
Day 2: Short Class 26
Day 3: Short Class 40
Day 4: Short Class 33
Day 5: Short Class 113

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 you’re 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. When I cue things like ‘greatest and safest effort’ - this is relative to the individual and their capacity in a certain area. So if you know you’re training in area where the tissue quality might not be very strong, you want to keep your ‘max effort’ low at first. 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!

You can repeat this 3 month program as many times as you like, or you can try my intermediate Shoulder/Scapula/Neck/Spine next as a nice progression to this one!

Here are my intermediate Shoulder/Scapula/Neck/Spine programs:

2x a week:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-25

3x a week:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-29

4x a week:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-23

5x a week:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-13

I hope you enjoy the program!

This is a 3 month Lower Body program that features some shorter class options. We will do 3 classes per week and target the hips, knees, and ankles/toes/foot.

This is a similar designed program to my ‘Lower Body’ program, but the big difference is the length of classes. In this ‘SHORT’ program, all the classes here range from 20-48min from start to finish. Whereas in my original Lower Body program, month one classes are around 50-75min and classes for months 2-3 range from 30-60min. So this SHORT program is for those who’s till want high quality work but with shorter class options.

Week 1:
Day 1: Short Class 1
Day 2: Short Class 10
Day 3: Short Class 92

Week 2:
Day 1: Short Class 1
Day 2: Short Class 9
Day 3: Short Class 58

Week 3:
Day 1: Short Class 37
Day 2: Short Class 28
Day 3: Class 16

Week 4:
Day 1: Short Class 1
Day 2: Short Class 9
Day 3: Class 20

Week 5:
Day 1: Short Class 96
Day 2: Short Class 10
Day 3: Class 16

Week 6:
Day 1: Short Class 1
Day 2: Short Class 9
Day 3: Class 20

Week 7:
Day 1: Short Class 77
Day 2: Short Class 28
Day 3: Class 16

Week 8:
Day 1: Short Class 1
Day 2: Short Class 39
Day 3: Short Class 62

Week 9:
Day 1: Short Class 37
Day 2: Short Class 9
Day 3: Class 20

Week 10:
Day 1: Short Class 32
Day 2: Short Class 10
Day 3: Class 16

Week 11:
Day 1: Short Class 1
Day 2: Short Class 28
Day 3: Short Class 62

Week 12:
Day 1: Short Class 77
Day 2: Short Class 39
Day 3: Class 20

If you have the time available, I would recommend doing your full body CARs routine (intro video 5) on the days where you don't don't do classes.

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 a 3 month Lower Body and Spine program that features some shorter class options. We will do 4 classes per week and target the Spine, hips, knees, and ankles/toes/foot.

This is a similar designed program to my ‘Lower Body + Spine’ program, but the big difference is the length of classes. In this ‘SHORT’ program, all the classes here range from 20-48min from start to finish. Whereas in my original Lower Body + Spine program, month one classes are around 50-75min and classes for months 2-3 range from 30-60min. So this SHORT program is for those who’s till want high quality work but with shorter class options.

Week 1:
Day 1: Short Class 1
Day 2: Short Class 10
Day 3: Short Class 92
Day 4: Short Class 78

Week 2:
Day 1: Short Class 1
Day 2: Short Class 9
Day 3: Short Class 58
Day 4: Short Class 78

Week 3:
Day 1: Short Class 37
Day 2: Short Class 28
Day 3: Class 16
Day 4: Short Class 46

Week 4:
Day 1: Short Class 1
Day 2: Short Class 9
Day 3: Class 20
Day 4: Short Class 78

Week 5:
Day 1: Short Class 96
Day 2: Short Class 10
Day 3: Class 16
Day 4: Short Class 7

Week 6:
Day 1: Short Class 1
Day 2: Short Class 9
Day 3: Class 20
Day 4: Short Class 35

Week 7:
Day 1: Short Class 77
Day 2: Short Class 28
Day 3: Class 16
Day 4: Short Class 78

Week 8:
Day 1: Short Class 1
Day 2: Short Class 39
Day 3: Short Class 62
Day 4: Short Class 113

Week 9:
Day 1: Short Class 37
Day 2: Short Class 9
Day 3: Class 20
Day 4: Short Class 78

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

Week 11:
Day 1: Short Class 1
Day 2: Short Class 28
Day 3: Short Class 62
Day 4: Short Class 78

Week 12:
Day 1: Short Class 77
Day 2: Short Class 39
Day 3: Class 20
Day 4: Short Class 113

If you have the time available, I would recommend doing your full body CARs routine (intro video 5) on the days where you don't don't do classes.

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!

Beginner Programs: Classes from 20-45min

2 classes per week

3 classes per week

4 classes per week

5 classes per week

3 classes per week

4 classes per week

2 classes per week

3 classes per week

4 classes per week

5 classes per week

3 classes per week

4 class per week