This is my Ultimate Beginner Program. This is my top recommended program for beginners. We will do 2 classes a week for 3 months. We will target Hips, Shoulders, Scapula, and the 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.

In this 3 month program I will teach you how to systematically progress through my basic beginner classes to slightly more advanced beginner classes month over month. The first 4 weeks of this program will feature some of my longer classes. In these classes there’s additional cues and more talking, which can be helpful for most beginners. Weeks 5-12 will feature slightly more up-tempo classes that are right to the point. I do think those longer classes can be helpful at first, but once you really get the hang of these concepts you can absolutely start taking those shorter classes, because I totally understand that people have time restrictions. If for any reason you don’t feel comfortable with the shorter classes yet, you can keep taking the longer ones!

Week 1:
Day 1: Class 1
Day 2: Class 2

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

Week 3:
Day 1: Class 3
Day 2: Class 4

Week 4:
Day 1: Class 6
Day 2: Class 7

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

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

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

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

Week 9:
Day 1: Class 12
Day 2: Short Class 20

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

Week 11:
Day 1: Class 29
Day 2: Short Class 2

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

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:

Month 1 choices:
Class 5: Ankles/Foot
Short Class 4: Knees
Short Class 6: Elbows
Short Class 5: Wrist
Short Class 23: Neck and Pelvis

Month 2-3 choices (You can use still use month 1 classes as well):
Class 26: Ankles
Class 28: Knees
Short Class 6: Elbows
Short Class 5: Wrist
Short Class 33: Neck: Rotation
Short Class 67: Neck: Flexion/Extension
Short Class 82: Neck: Lateral

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 3 month program - I would highly recommend doing my 3 month Ultimate Intermediate program. This will help you to continue  progressing and building on the foundation you built in the 3 month beginner program.

Here’s my Ultimate Intermediate Programs:

2 classes per week:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-10

3 classes per week:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-13

4 classes per week:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-12

5 classes per week:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-7

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 Beginner Program. This is my top recommended program for beginners. We will do 3 classes a week for 3 months. We will target Hips, Shoulders, Scapula, and the 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.

In this 3 month program I will teach you how to systematically progress through my basic beginner classes to slightly more advanced beginner classes month over month. The first 4 weeks of this program will feature some of my longer classes. In these classes there’s additional cues and more talking, which can be helpful for most beginners. Weeks 5-12 will feature slightly more up-tempo classes that are right to the point. I do think those longer classes can be helpful at first, but once you really get the hang of these concepts you can absolutely start taking those shorter classes, because I totally understand that people have time restrictions. If after the first 2-3 weeks you feel comfortable to start taking the shorter classes, you can absolutely jump to week 5 and continue from there if desired.

Week 1:
Day 1: Class 1
Day 2: Class 2
Day 3: Class 6

Week 2:
Day 1: Class 3
Day 2: Class 4
Day 3: Class 7

Week 3:
Day 1: Class 1
Day 2: Class 2
Day 3: Class 6

Week 4:
Day 1: Class 3
Day 2: Class 4
Day 3: Class 7

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

Week 6:
Day 1: Class 12
Day 2: Short Class 20
Day 3: Short Class 3

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

Week 8:
Day 1: Class 29
Day 2: Short Class 20
Day 3: Short Class 113

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

Week 10:
Day 1: Short Class 17
Day 2: Short Class 20
Day 3: Short Class 113

Week 11:
Day 1: Class 12
Day 2: Short Class 36
Day 3: Short Class 78

Week 12:
Day 1: Short Class 1
Day 2: Short Class 40
Day 3: Short Class 113

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

Month 1 choices:
Class 5: Ankles/Foot
Short Class 4: Knees
Short Class 6: Elbows
Short Class 5: Wrist
Short Class 23: Neck and Pelvis

Month 2-3 choices (You can use still use month 1 classes as well):
Class 26: Ankles
Class 28: Knees
Short Class 6: Elbows
Short Class 5: Wrist
Short Class 33: Neck: Rotation
Short Class 67: Neck: Flexion/Extension
Short Class 82: Neck: Lateral

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 - 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 3 month program - I would highly recommend doing my 3 month Ultimate Intermediate program. This will help you to continue progressing and building on the foundation you built in the 3 month beginner program.

Here’s my Ultimate Intermediate Programs:

2 classes per week:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-10

3 classes per week:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-13

4 classes per week:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-12

5 classes per week:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-7

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 Beginner Program. This is my top recommended program for beginners. We will do 4 classes a week for 3 months. We will target Hips, Shoulders, Scapula, and the 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.

In this 3 month program I will teach you how to systematically progress through my basic beginner classes to slightly more advanced beginner classes month over month. The first 4 weeks of this program will feature some of my longer classes. In these classes there’s additional cues and more talking, which can be helpful for most beginners. Weeks 5-12 will feature slightly more up-tempo classes that are right to the point. I do think those longer classes can be helpful at first, but once you really get the hang of these concepts you can absolutely start taking those shorter classes, because I totally understand that people have time restrictions. If after the first 2-3 weeks you feel comfortable to start taking the shorter classes, you can absolutely jump to week 5 and continue from there if desired.

Week 1:
Day 1: Class 1
Day 2: Class 2
Day 3: Class 6
Day 4: Class 7

Week 2:
Day 1: Class 3
Day 2: Class 4
Day 3: Class 6
Day 7: Class 7

Week 3:
Day 1: Class 1
Day 2: Class 2
Day 3: Class 6
Day 4: Class 7

Week 4:
Day 1: Class 3
Day 2: Class 4
Day 3: Class 6
Day 7: Class 7

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

Week 6:
Day 1: Class 12
Day 2: Short Class 20
Day 3: Short Class 78
Day 4: Short Class 3

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

Week 8:
Day 1: Class 29
Day 2: Short Class 20
Day 3: Short Class 78
Day 4: Short Class 3

Week 9:
Day 1: Short Class 1
Day 2: Short Class 2
Day 3: Short Class 113
Day 4: Short Class 13

Week 10:
Day 1: Short Class 17
Day 2: Short Class 20
Day 3: Short Class 7
Day 4: Short Class 3

Week 11:
Day 1: Class 12
Day 2: Short Class 36
Day 3: Short Class 113
Day 4: Short Class 13

Week 12:
Day 1: Short Class 1
Day 2: Short Class 40
Day 3: Short Class 78
Day 4: Short Class 3

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

Month 1 choices:
Class 5: Ankles/Foot
Short Class 4: Knees
Short Class 6: Elbows
Short Class 5: Wrist
Short Class 23: Neck and Pelvis

Month 2-3 choices (You can use still use month 1 classes as well):
Class 26: Ankles
Class 28: Knees
Short Class 6: Elbows
Short Class 5: Wrist
Short Class 33: Neck: Rotation
Short Class 67: Neck: Flexion/Extension
Short Class 82: Neck: Lateral

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 - 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 3 month program - I would highly recommend doing my 3 month Ultimate Intermediate program. This will help you to continue  progressing and building on the foundation you built in the 3 month beginner program.

Here’s my Ultimate Intermediate Programs:

2 classes per week:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-10

3 classes per week: 
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-13

4 classes per week: 
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-12

5 classes per week:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-7

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 Beginner Program. This is my top recommended program for beginners. We will do 5 classes a week for 3 months. We will target Hips, Shoulders, Scapula, and the 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.

In this 3 month program I will teach you how to systematically progress through my basic beginner classes to slightly more advanced beginner classes month over month. The first 4 weeks of this program will feature some of my longer classes. In these classes there’s additional cues and more talking, which can be helpful for most beginners. Weeks 5-12 will feature slightly more up-tempo classes that are right to the point. I do think those longer classes can be helpful at first, but once you really get the hang of these concepts you can absolutely start taking those shorter classes, because I totally understand that people have time restrictions. If after the first 2-3 weeks you feel comfortable to start taking the shorter classes, you can absolutely jump to week 5 and continue from there if desired.

Week 1
Day 1: Class 1
Day 2: Class 2
Day 3: Class 6
Day 4: Class 3
Day 5: Class 4

Week 2
Day 1: Class 1
Day 2: Class 2
Day 3: Class 6
Day 4: Class 3
Day 5: Class 4

Week 3
Day 1: Class 1
Day 2: Class 2
Day 3: Class 6
Day 4: Class 3
Day 5: Class 4

Week 4
Day 1: Class 1
Day 2: Class 2
Day 3: Class 6
Day 4: Class 3
Day 5: Class 4

Week 5
Day 1: Short Class 1
Day 2: Short Class 2
Day 3: Short Class 78
Day 4: Class 12
Day 5: Short Class 20

Week 6
Day 1: Short Class 1
Day 2: Short Class 2
Day 3: Short Class 78
Day 4: Short Class 17
Day 5: Short Class 20

Week 7
Day 1: Short Class 1
Day 2: Short Class 36
Day 3: Short Class 113
Day 4: Class 29
Day 5: Short Class 40

Week 8
Day 1: Short Class 1
Day 2: Short Class 36
Day 3: Short Class 78
Day 4: Short Class 17
Day 5: Short Class 40

Week 9
Day 1: Short Class 1
Day 2: Short Class 20
Day 3: Short Class 113
Day 4: Class 12
Day 5: Short Class 40

Week 10
Day 1: Short Class 53
Day 2: Short Class 57
Day 3: Class 22
Day 4: Short Class 11
Day 5: Short Class 88

Week 11
Day 1: Short Class 1
Day 2: Short Class 36
Day 3: Short Class 113
Day 4: Class 29
Day 5: Short Class 40

Week 12
Day 1: Short Class 1
Day 2: Short Class 20
Day 3: Class 22
Day 4: Short Class 11
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 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:

Month 1 choices: 
Class 5: Ankles/Foot 
Short Class 4: Knees 
Short Class 6: Elbows 
Short Class 5: Wrist 
Short Class 23: Neck and Pelvis

Month 2-3 choices (You can use still use month 1 classes as well): 
Class 26: Ankles 
Class 28: Knees Short 
Class 6: Elbows Short 
Class 5: Wrist Short 
Class 33: Neck: Rotation 
Short Class 67: Neck: Flexion/Extension 
Short Class 82: Neck: Lateral

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 3 month program - I would highly recommend doing my 3 month Ultimate Intermediate program. This will help you to continue progressing and building on the foundation you built in the 3 month beginner program.

Here’s my Ultimate Intermediate Programs:

2 classes per week:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-10

3 classes per week:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-13

4 classes per week:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-12

5 classes per week:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-7

If you have any questions feel free to reach out to me. 

I hope you enjoy the program!

5 classes per week

This program is for beginners who want to target the hips and spine (with a focus on their lumbar spine). This is a 3 month program that shows you how to progress from my basic beginner classes to slightly more advanced beginner classes. We will be doing 2 classes per week.

Week 1: 
Day 1: Class 1 
Day 2: Class 6

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

Week 3: 
Day 1: Class 1
Day 2: Class 6

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

Week 5: 
Day 1: Short Class 1 
Day 2: Class 6

Week 6: 
Day 1: Class 12 
Day 2: Short Class 46

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

Week 8: 
Day 1: Class 12 
Day 2: Class 6

Week 9: 
Day 1: Short Class 1 
Day 2: Short Class 46

Week 10: 
Day 1: Class 12 
Day 2: Short Class 35

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

Week 12: 
Day 1: Class 12 
Day 2: Short Class 46

If possible, I recommend to space out the sessions with an even amount of days in-between. 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).

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 initially if you have to, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge.

I hope you enjoy this program!

This program is for beginners who want to target the hips and spine (with a focus on their lumbar spine). This is a 3 month program that shows you how to progress from my basic beginner classes to slightly more advanced beginner classes. We will be doing 3 classes per week.

Week 1:
Day 1: Class 6
Day 2: Class 1
Day 3: Short Class 46

Week 2:
Day 1: Class 6
Day 2: Class 3
Day 3: Short Class 46

Week 3:
Day 1: Class 6
Day 2: Class 1
Day 3: Short Class 46

Week 4:
Day 1: Class 6
Day 2: Class 3
Day 3: Short Class 46

Week 5:
Day 1: Short Class 78
Day 2: Short Class 1
Day 3: Short Class 35

Week 6:
Day 1: Short Class 78
Day 2: Class 29
Day 3: Short Class 113
 
Week 7:
Day 1: Short Class 78
Day 2: Short Class 1
Day 3: Short Class 46

Week 8:
Day 1: Short Class 78
Day 2: Class 29
Day 3: Short Class 35

Week 9:
Day 1: Short Class 78
Day 2: Short Class 1
Day 3: Short Class 113

Week 10:
Day 1: Short Class 78
Day 2: Class 12
Day 3: Short Class 46

Week 11:
Day 1: Short Class 78
Day 2: Short Class 1
Day 3: Short Class 35

Week 12:
Day 1: Short Class 78
Day 2: Class 12
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 possible, 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 initially if you have to, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge.

I hope you enjoy the program!

This program is for beginners who want to target the hips and spine (with a focus on their lumbar spine). This is a 3 month program that shows you how to progress from my basic beginner classes to slightly more advanced beginner classes. We will be doing 4 classes per week.

Week 1: 
Day 1: Class 1 
Day 2: Class 6 
Day 3: Class 3
Day 4: Short Class 46

Week 2: 
Day 1: Class 1
Day 2: Class 6
Day 3: Class 3
Day 4: Short Class 46

Week 3: 
Day 1: Class 1 
Day 2: Class 6 
Day 3: Class 3
Day 4: Short Class 46

Week 4: 
Day 1: Short Class 1
Day 2: Short Class 78
Day 3: Class 12
Day 4: Short Class 46

Week 5: 
Day 1: Short Class 1 
Day 2: Short Class 78
Day 3: Class 29
Day 4: Short Class 35

Week 6: 
Day 1: Short Class 1
Day 2: Short Class 78
Day 3: Class 12
Day 4: Short Class 113

Week 7: 
Day 1: Short Class 1 
Day 2: Short Class 78
Day 3: Class 29
Day 4: Short Class 46

Week 8: 
Day 1: Short Class 32 
Day 2: Short Class 78
Day 3: Short Class 37
Day 4: Short Class 35

Week 9: 
Day 1: Short Class 1
Day 2: Class 22
Day 3: Class 12
Day 4: Short Class 113

Week 10: 
Day 1: Short Class 32 
Day 2: Class 22
Day 3: Short Class 37
Day 4: Short Class 46

Week 11: 
Day 1: Short Class 1
Day 2: Short Class 78
Day 3: Short Class 59
Day 4: Short Class 35

Week 12:
Day 1: Short Class 32 
Day 2: Short Class 78
Day 3: Short Class 37
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.

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 initially if you have to, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge.

I hope you enjoy the program!

This program is for beginners who want to focus on upper body joints. We will be targeting the shoulders, scapula, general spine, and neck. This program features 2 classes per week for 3 months.

Week 1: 
Day 1: Class 6 
Day 2: Class 2 

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

Week 3: 
Day 1: Class 6  
Day 2: Class 2

Week 4:
Day 1: Class 6 
Day 2: Class 4 

Week 5:
Day 1: Short Class 23
Day 2: Class 2 

Week 6:
Day 1: Class 6 
Day 2: Class 4
 
Week 7:
Day 1: Short Class 78 
Day 2: Short Class 2 

Week 8:
Day 1: Short Class 82
Day 2: Short Class 36 

Week 9:
Day 1: Short Class 78 
Day 2: Short Class 40

Week 10:
Day 1: Short Class 26 
Day 2: Short Class 20 

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

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

___________________

If possible, I recommend to space out the sessions with an even amount of days in-between. Example: Day 1 is a Monday and Day 2 is a Thursday. If that’s not possible with your schedule, it’s totally okay, you can program it however works best for you.

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 program is for beginners who want to focus on upper body joints. We will be targeting the shoulders, scapula, general spine, and neck. This program features 3 classes per week for 3 months. 

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

Week 2:
Day 1: Class 4
Day 2: Class 6
Day 3: Class 2

Week 3:
Day 1: Class 6
Day 2: Class 4
Day 3: Short Class 23

Week 4:
Day 1: Class 2
Day 2: Class 6
Day 3: Class 4

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

Week 6:
Day 1: Short Class 36
Day 2: Short Class 78
Day 3: Short Class 40

Week 7:
Day 1: Short Class 78
Day 2: Short Class 20
Day 3: Short Class 67

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

Week 9:
Day 1: Short Class 78
Day 2: Short Class 2
Day 3: Short Class 82

Week 10:
Day 1: Short Class 36
Day 2: Short Class 78
Day 3: Short Class 40

Week 11:
Day 1: Short Class 26
Day 2: Short Class 20
Day 3: Short Class 82

Week 12:
Day 1: Short Class 88
Day 2: Class 22
Day 3: Short Class 40

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 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!

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 program is for beginners who want to focus on upper body joints. We will be targeting the shoulders, scapula, general spine, and neck. This program features 4 classes per week for 3 months. 

Week 1:
Day 1: Class 2
Day 2: Class 6
Day 3: Class 4
Day 4: Short Class 23

Week 2:
Day 1: Class 2
Day 2: Class 6
Day 3: Class 4
Day 4: Short Class 23

Week 3:
Day 1: Class 2
Day 2: Class 6
Day 3: Class 4
Day 4: Short Class 23

Week 4:
Day 1: Short Class 2
Day 2: Short Class 78
Day 3: Short Class 18
Day 4: Short Class 82

Week 5:
Day 1: Short Class 20
Day 2: Short Class 78
Day 3: Short Class 15
Day 4: Short Class 67

Week 6:
Day 1: Short Class 41
Day 2: Short Class 78
Day 3: Short Class 40
Day 4: Short Class 82

Week 7:
Day 1: Short Class 36
Day 2: Short Class 26
Day 3: Short Class 40
Day 4: Short Class 67

Week 8:
Day 1: Short Class 20
Day 2: Short Class 78
Day 3: Short Class 15
Day 4: Short Class 82

Week 9:
Day 1: Short Class 41
Day 2: Short Class 78
Day 3: Short Class 40
Day 4: Short Class 67

Week 10:
Day 1: Short Class 36
Day 2: Short Class 26
Day 3: Short Class 40
Day 4: Short Class 82

Week 11:
Day 1: Short Class 20
Day 2: Class 22
Day 3: Short Class 15
Day 4: Short Class 67

Week 12:
Day 1: Short Class 36
Day 2: Class 22
Day 3: Short Class 40
Day 4: Short Class 82

I recommend to space out the sessions with an even amount of days in-between if possible. For example: Day 1: Monday, Day 2: Tuesday, Day 3: Thursday, Day 4: Friday/Saturday

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!

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 program is for beginners who want to focus on upper body joints. We will be targeting the shoulders, scapula, general spine, and neck. This program features 5 classes per week for 3 months.

Week 1: 
Day 1: Class 2 
Day 2: Class 6 
Day 3: Class 4 
Day 4: Short Class 23
Day 5: Short Class 81

Week 2: 
Day 1: Class 2 
Day 2: Class 6 
Day 3: Class 4 
Day 4: Short Class 23
Day 5: Short Class 81

Week 3: 
Day 1: Class 2 
Day 2: Class 6 
Day 3: Class 4 
Day 4: Short Class 23
Day 5: Short Class 81

Week 4: 
Day 1: Short Class 2 
Day 2: Short Class 78 
Day 3: Short Class 18 
Day 4: Short Class 82
Day 5: Short Class 81

Week 5: 
Day 1: Short Class 20 
Day 2: Short Class 78 
Day 3: Short Class 18 
Day 4: Short Class 67
Day 5: Short Class 35

Week 6: 
Day 1: Short Class 41 
Day 2: Short Class 78 
Day 3: Short Class 40 
Day 4: Short Class 82
Day 5: Short Class 79

Week 7: 
Day 1: Short Class 36 
Day 2: Short Class 78 
Day 3: Short Class 40 
Day 4: Short Class 67
Day 5: Short Class 26

Week 8: 
Day 1: Short Class 20 
Day 2: Short Class 78
Day 3: Short Class 40 
Day 4: Short Class 82
Day 5: Short Class 113

Week 9: 
Day 1: Short Class 41 
Day 2: Short Class 78 
Day 3: Short Class 40 
Day 4: Short Class 67
Day 5: Short Class 79

Week 10: 
Day 1: Short Class 36 
Day 2: Class 22 
Day 3: Short Class 40 
Day 4: Short Class 82
Day 5: Short Class 26

Week 11: 
Day 1: Short Class 20 
Day 2: Class 22 
Day 3: Short Class 40 
Day 4: Short Class 67
Day 5: Short Class 35

Week 12: 
Day 1: Short Class 36 
Day 2: Class 22 
Day 3: Short Class 40 
Day 4: Short Class 82
Day 5: Short Class 79

___________________

For those who want a little example of how to schedule this in your week, here’s an example:

Day 1: Monday
Day 2: Tuesday
Day 3: Wednesday
Day 4: Thursday
Day 5: Saturday

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!

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 program is for beginners who want to train just their lower body. We will be targeting the hips, knees, and ankles/foot. This program features 3 classes per week for 3 months.
 
Week 1:
Day 1: Class 1
Day 2: Class 5
Day 3: Short Class 4

Week 2:
Day 1: Class 3
Day 2: Class 5
Day 3: Short Class 4

Week 3:
Day 1: Class 1
Day 2: Class 5
Day 3: Short Class 4

Week 4:
Day 1: Class 3
Day 2: Class 5
Day 3: Short Class 4

Week 5:
Day 1: Short Class 1
Day 2: Class 26
Day 3: Class 28

Week 6:
Day 1: Class 12
Day 2: Short Class 10
Day 3: Class 28

Week 7:
Day 1: Short Class 1
Day 2: Class 26
Day 3: Class 16

Week 8:
Day 1: Short Class 17
Day 2: Short Class 39
Day 3: Class 28

Week 9:
Day 1: Short Class 1
Day 2: Short Class 28
Day 3: Class 16

Week 10:
Day 1: Class 29
Day 2: Class 26
Day 3: Short Class 62

Week 11:
Day 1: Short Class 1
Day 2: Short Class 10
Day 3: Class 20

Week 12:
Day 1: Short Class 17
Day 2: Short Class 39
Day 3: Class 16

I recommend you space out the sessions with an even amount of days in-between if possible (but not mandatory). 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 initially if you have to, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge.

I hope you enjoy the program!

Beginner Programs: Classes from 45-75min

2 classes per week

3 classes per week

4 classes per week

5 classes per week

2 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