This is a 3 month intermediate 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.

This program is great for those who just completed the 3 month ultimate SHORT beginner program and want to continue their progress. Or for those who’ve been in the program for a couple months and want to settle in on a good 3 month plan moving forward.

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

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

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

Week 4:
Day 1: Short Class 96
Day 2: Short Class 36

Week 4: 
Day 1: Short Class 59
Day 2: Short Class 40

Week 5:
Day 1: Short Class 111
Day 2: Short Class 26

Week 6:
Day 1: Short Class 43
Day 2: Short Class 41

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

Week 7:
Day 1: Short Class 36
Day 2: Short Class 7

Week 8:
Day 1: Short Class 90
Day 2: Short Class 40

Week 9:
Day 1: Short Class 59
Day 2: Short Class 2

Week 10:
Day 1: Short Class 78
Day 2: Short Class 111

Week 11:
Day 1: Short Class 40
Day 2: Short Class 43

Week 12:
Day 1: Short Class 88
Day 2: Short Class 59

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.  
 _______

If after completing the program you want to do it again, you absolutely can! There is no limit to how many times you can repeat the same program.

I hope you enjoy the classes!

2 classes per week

This is a 3 month intermediate 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.

This program is great for those who just completed the 3 month ultimate SHORT beginner program and want to continue their progress. Or for those who’ve been in the program for a couple months and want to settle in on a good 3 month plan moving forward.

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

Week 2:
Day 1: Short Class 11
Day 2: Short Class 20
Day 3: Short Class 7

Week 3:
Day 1: Short Class 96
Day 2: Short Class 36
Day 3: Short Class 35

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

Week 5:
Day 1: Short Class 77
Day 2: Short Class 41
Day 3: Short Class 78

Week 6:
Day 1: Short Class 1
Day 2: Short Class 36
Day 3: Short Class 7

Week 7:
Day 1: Short Class 90
Day 2: Short Class 40
Day 3: Short Class 113

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

Week 9:
Day 1: Short Class 53
Day 2: Short Class 57
Day 3: Short Class 26

Week 10:
Day 1: Short Class 111 
Day 2: Short Class 7
Day 3: Short Class 40

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

Week 12:
Day 1: Short Class 59
Day 2: Short Class 41
Day 3: Short Class 43

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.

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. 
_______

If after completing the program you want to do it again, you absolutely can! There is no limit to how many times you can repeat the same program.

I hope you enjoy the classes!

3 classes per week

This is a 3 month intermediate 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.

This program is great for those who just completed the 3 month ultimate SHORT beginner program and want to continue their progress. Or for those who’ve been in the program for a couple months and want to settle in on a good 3 month plan moving forward.

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

Week 2:
Day 1: Short Class 11
Day 2: Short Class 20
Day 3: Short Class 7
Day 4: Short Class 3

Week 3:
Day 1: Short Class 96
Day 2: Short Class 36
Day 3: Short Class 35
Day 4: Short Class 40

Week 4: 
Day 1: Short Class 32
Day 2: Short Class 40
Day 3: Short Class 26
Day 4: Short Class 48

Week 5:
Day 1: Short Class 77
Day 2: Short Class 41
Day 3: Short Class 78
Day 4: Short Class 40

Week 6:
Day 1: Short Class 1
Day 2: Short Class 36
Day 3: Short Class 7
Day 4: Short Class 3

Week 7:
Day 1: Short Class 90
Day 2: Short Class 88
Day 3: Short Class 113
Day 4: Short Class 40

Week 8:
Day 1: Short Class 1
Day 2: Short Class 2
Day 3: Short Class 78
Day 4: Short Class 48

Week 9:
Day 1: Short Class 53
Day 2: Short Class 57
Day 3: Short Class 26
Day 4: Short Class 40

Week 10:
Day 1: Short Class 75
Day 2: Short Class 20
Day 3: Short Class 22
Day 4: Short Class 3

Week 11:
Day 1: Short Class 11
Day 2: Short Class 88
Day 3: Short Class 78
Day 4: Short Class 48

Week 12:
Day 1: Short Class 59
Day 2: Short Class 41
Day 3: Short Class 43
Day 4: Short Class 40

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 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. 
_______

If after completing the program you want to do it again, you absolutely can! There is no limit to how many times you can repeat the same program.

I hope you enjoy the classes!

4 classes per week

This is a 3 month intermediate 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.

This program is great for those who just completed the 3 month ultimate SHORT beginner program and want to continue their progress. Or for those who’ve been in the program for a couple months and want to settle in on a good 3 month plan moving forward.

Week 1:
Day 1: Short Class 1
Day 2: Short Class 36
Day 3: Short Class 78
Day 4: Short Class 11
Day 5: Short Class 40

Week 2:
Day 1: Short Class 96
Day 2: Short Class 20
Day 3: Short Class 7
Day 4: Short Class 32
Day 5: Short Class 88

Week 3:
Day 1: Short Class 77
Day 2: Short Class 36
Day 3: Short Class 35
Day 4: Short Class 1 
Day 5: Short Class 40

Week 4: 
Day 1: Short Class 90
Day 2: Short Class 41
Day 3: Short Class 26
Day 4: Short Class 53 
Day 5: Short Class 40

Week 5:
Day 1: Short Class 1
Day 2: Short Class 2
Day 3: Short Class 78
Day 4: Short Class 11
Day 5: Short Class 88

Week 6:
Day 1: Short Class 32
Day 2: Short Class 36
Day 3: Short Class 7
Day 4: Short Class 37
Day 5: Short Class 40

Week 7:
Day 1: Short Class 77
Day 2: Short Class 41
Day 3: Short Class 113
Day 4: Short Class 90
Day 5: Short Class 88

Week 8:
Day 1: Short Class 1
Day 2: Short Class 20
Day 3: Short Class 78
Day 4: Short Class 53
Day 5: Short Class 57

Week 9:
Day 1: Short Class 59
Day 2: Short Class 36
Day 3: Short Class 26
Day 4: Short Class 11
Day 5: Short Class 40

Week 10:
Day 1: Short Class 96
Day 2: Short Class 41
Day 3: Short Class 7
Day 4: Short Class 37
Day 5: Short Class 88

Week 11:
Day 1: Short Class 75
Day 2: Short Class 49
Day 3: Short Class 35
Day 4: Short Class 22
Day 5: Short Class 60

Week 12:
Day 1: Short Class 111
Day 2: Short Class 78
Day 3: Short Class 40
Day 4: Short Class 59
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.   
_______

If after completing the program you want to do it again, you absolutely can! There is no limit to how many times you can repeat the same program.

I hope you enjoy the classes!

5 classes per week

This is an intermediate Lower Back and Hip program that features some shorter class options (20-48min). We will do 2 classes per week for 12 weeks and target the hips, low back, and the general spine.

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

Week 2:
Day 1: Short Class 113
Day 2: Short Class 77

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

Week 4:
Day 1: Short Class 130
Day 2: Short Class 32

Week 5:
Day 1: Short Class 79
Day 2: Short Class 1

Week 6:
Day 1 Short Class 35
Day 2: Short Class 90

Week 7:
Day 1: Short Class 78
Day 2: Short Class 37

Week 8:
Day 1: Short Class 133
Day 2: Short Class 32

Week 9:
Day 1: Short Class 7
Day 2: Short Class 50

Week 10:
Day 1: Short Class 113
Day 2: Short Class 77

Week 11:
Day 1: Short Class 79
Day 2: Short Class 1

Week 12:
Day 1: Short Class 130
Day 2: Short Class 90

You can try to space out those sessions evenly throughout your week, for example Day 1 on a Monday and Day 2 on a Thursday. Though this is not absolutely necessary. 

Just a reminder - when you’re training in areas of weakness, limitation, or past injury - it’s important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!

This is an intermediate Lower Back and Hip program that features some shorter class options (20-48min). We will do 3 classes per week for 12 weeks and target the hips, low back, and the general spine.

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

Week 2:
Day 1: Short Class 7
Day 2: Short Class 37
Day 3: Short Class 130

Week 3:
Day 1: Short Class 79
Day 2: Short Class 32
Day 3: Short Class 35

Week 4:
Day 1: Short Class 78
Day 2: Short Class 77
Day 3: Short Class 133

Week 5:
Day 1: Short Class 7
Day 2: Short Class 90
Day 3: Short Class 113

Week 6:
Day 1: Short Class 79
Day 2: Short Class 1
Day 3: Short Class 130

Week 7:
Day 1: Short Class 113
Day 2: Short Class 37
Day 3: Short Class 35

Week 8:
Day 1: Short Class 130
Day 2: Short Class 32
Day 3: Short Class 133

Week 9:
Day 1: Short Class 78
Day 2: Short Class 77
Day 3: Short Class 113

Week 10:
Day 1: Short Class 7
Day 2: Short Class 50
Day 3: Short Class 130

Week 11:
Day 1: Short Class 79
Day 2: Short Class 37
Day 3: Short Class 35

Week 12:
Day 1: Short Class 113
Day 2: Short Class 32
Day 3: Short Class 133

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. 

Just a reminder - when you’re training in areas of weakness, limitation, or past injury - it’s important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!

This is an intermediate Lower Back and Hip program that features some shorter class options (20-48min). We will do 4 classes per week for 12 weeks and target the hips, low back, and the general spine.

Day 1: Short Class 78
Day 2: Short Class 1
Day 3: Short Class 113
Day 4: Short Class 77

Week 2:
Day 1: Short Class 7
Day 2: Short Class 37
Day 3: Short Class 130
Day 4: Short Class 32

Week 3:
Day 1: Short Class 79
Day 2: Short Class 1
Day 3: Short Class 35
Day 4: Short Class 90

Week 4:
Day 1: Short Class 78
Day 2: Short Class 37
Day 3: Short Class 133
Day 4: Short Class 32

Week 5:
Day 1: Short Class 7
Day 2: Short Class 50
Day 3: Short Class 113
Day 4: Short Class 77

Week 6:
Day 1: Short Class 79
Day 2: Short Class 1
Day 3: Short Class 130
Day 4: Short Class 90

Week 7:
Day 1: Short Class 113
Day 2: Short Class 37
Day 3: Short Class 35
Day 4: Short Class 32

Week 8:
Day 1: Short Class 130
Day 2: Short Class 50
Day 3: Short Class 133
Day 4: Short Class 77

Week 9:
Day 1: Short Class 78
Day 2: Short Class 96
Day 3: Short Class 113
Day 4: Short Class 127

Week 10:
Day 1: Short Class 7
Day 2: Short Class 37
Day 3: Short Class 130
Day 4: Short Class 32

Week 11:
Day 1: Short Class 79
Day 2: Short Class 1
Day 3: Short Class 35
Day 4: Short Class 77

Week 12:
Day 1: Short Class 113
Day 2: Short Class 90
Day 3: Short Class 133
Day 4: Short Class 127

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. 

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 class per week

This is an intermediate program from that features classes from 20-48min. We will do 3 classes per week for 12 weeks and target the hips, knees, and ankles/toes.

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

Week 2: 
Day 1: Short Class 32
Day 2: Short Class 10 
Day 3: Class 20

Week 3: 
Day 1: Short Class 1 
Day 2: Short Class 9 
Day 3: Short Class 62

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

Week 5: 
Day 1: Short Class 11
Day 2: Short Class 39
Day 3: Class 20

Week 6: 
Day 1: Short Class 77
Day 2: Short Class 89 
Day 3: Short Class 58

Week 7: 
Day 1: Short Class 96 
Day 2: Short Class 42
Day 3: Short Class 92

Week 8: 
Day 1: Short Class 32
Day 2: Short Class 9 
Day 3: Short Class 70

Week 9: 
Day 1: Short Class 90 
Day 2: Short Class 10 
Day 3: Short Class 135

Week 10: 
Day 1: Short Class 53
Day 2: Short Class 9
Day 3: Class 20

Week 11: 
Day 1: Short Class 8 
Day 2: Short Class 28 
Day 3: Class 16

Week 12: 
Day 1: Class 27
Day 2: Short Class 39 
Day 3: Short Class 62

Just a reminder - when you’re training in areas of weakness, limitation, or past injury - it’s important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!

This is an intermediate program from that features classes from 20-48min. We will do 4 classes per week for 12 weeks and target the hips, knees, ankles/toes, and spine.

Week 1: 
Day 1: Short Class 1 
Day 2: Short Class 9
Day 3: Class 16
Day 4: Short Class 78

Week 2: 
Day 1: Short Class 32
Day 2: Short Class 10 
Day 3: Class 20
Day 4: Short Class 7

Week 3: 
Day 1: Short Class 1 
Day 2: Short Class 9 
Day 3: Short Class 62
Day 4: Short Class 113

Week 4: 
Day 1: Short Class 37 
Day 2: Short Class 28 
Day 3: Class 16
Day 4: Short Class 78

Week 5: 
Day 1: Short Class 11
Day 2: Short Class 39
Day 3: Class 20
Day 4: Short Class 133

Week 6: 
Day 1: Short Class 77
Day 2: Short Class 89 
Day 3: Short Class 58
Day 4: Short Class 7

Week 7: 
Day 1: Short Class 96 
Day 2: Short Class 42
Day 3: Short Class 92
Day 4: Short Class 26

Week 8: 
Day 1: Short Class 32
Day 2: Short Class 9 
Day 3: Short Class 70
Day 4: Short Class 113

Week 9: 
Day 1: Short Class 90 
Day 2: Short Class 10 
Day 3: Short Class 135
Day 4: Short Class 78

Week 10: 
Day 1: Short Class 53
Day 2: Short Class 9
Day 3: Class 20
Day 4: Short Class 133

Week 11:
Day 1: Short Class 8 
Day 2: Short Class 28 
Day 3: Class 16
Day 4: Short Class 26

Week 12: 
Day 1: Class 27
Day 2: Short Class 39 
Day 3: Short Class 62
Day 4: Short Class 79

Just a reminder - when you’re training in areas of weakness, limitation, or past injury - it’s important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!

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

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

Week 2: 
Day 1: Class 16
Day 2: Short Class 7 
Day 3: Short Class 37 

Week 3:
Day 1: Short Class 130
Day 2: Class 20
Day 3: Short Class 79 

Week 4:
Day 1: Short Class 32 
Day 2: Short Class 35
Day 3: Short Class 62

Week 5: 
Day 1: Short Class 78 
Day 2: Short Class 77 
Day 3: Short Class 133

Week 6:
Day 1: Short Class 70
Day 2: Short Class 7 
Day 3: Short Class 90 

Week 7:
Day 1: Short Class 113
Day 2: Short Class 58
Day 3: Short Class 79 

Week 8:
Day 1: Short Class 1 
Day 2: Short Class 130
Day 3: Short Class 92

Week 9:
Day 1: Short Class 113 
Day 2: Short Class 37 
Day 3: Short Class 35

Week 10:
Day 1: Short Class 135
Day 2: Short Class 130 
Day 3: Short Class 32 

Week 11:
Day 1: Short Class 133
Day 2: Class 16
Day 3: Short Class 78 

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

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

Just a reminder - when training in areas of past injury/pain/dysfunction - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas could be weak, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!

This is an intermediate program from that features classes from 20-48min. We will do 4 classes per week for 12 weeks and target the hips, low back, the general spine, and the knees.

Week 1: 
Day 1: Short Class 78 
Day 2: Short Class 1 
Day 3: Short Class 113
Day 4: Class 16

Week 2: 
Day 1: Short Class 7 
Day 2: Short Class 37 
Day 3: Short Class 130
Day 4: Class 20

Week 3: 
Day 1: Short Class 79 
Day 2: Short Class 32 
Day 3: Short Class 35
Day 4: Short Class 62

Week 4: 
Day 1: Short Class 78 
Day 2: Short Class 77 
Day 3: Short Class 133
Day 4: Short Class 70

Week 5: 
Day 1: Short Class 7 
Day 2: Short Class 90 
Day 3: Short Class 113
Day 4: Short Class 58

Week 6: 
Day 1: Short Class 79 
Day 2: Short Class 1 
Day 3: Short Class 130
Day 4: Short Class 92

Week 7: 
Day 1: Short Class 113 
Day 2: Short Class 37 
Day 3: Short Class 35
Day 4: Short Class 135

Week 8: 
Day 1: Short Class 130 
Day 2: Short Class 32 
Day 3: Short Class 133
Day 4: Class 16

Week 9: 
Day 1: Short Class 78 
Day 2: Short Class 77 
Day 3: Short Class 113
Day 4: Class 20

Week 10: 
Day 1: Short Class 7 
Day 2: Short Class 50 
Day 3: Short Class 130
Day 4: Short Class 62

Week 11: 
Day 1: Short Class 79 
Day 2: Short Class 37 
Day 3: Short Class 35
Day 4: Class 16

Week 12: 
Day 1: Short Class 113 
Day 2: Short Class 32 
Day 3: Short Class 133
Day 4: Class 20

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

Just a reminder - when you’re training in areas of weakness, limitation, or past injury - it’s important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!

This is an intermediate program from that features classes from 20-48min. We will do 2 classes per week for 12 weeks and target the Shoulders, Scapula, Neck, and the general Spine.

Week 1: 
Day 1: Short Class 36 
Day 2: Short Class 78

Week 2:
Day 1: Short Class 40 
Day 2: Short Class 33

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

Week 4:
Day 1: Short Class 60 
Day 2: Short Class 67

Week 5: 
Day 1: Short Class 36 
Day 2: Short Class 133

Week 6:
Day 1: Short Class 40 
Day 2: Short Class 82

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

Week 8:
Day 1: Short Class 40 
Day 2: Short Class 33

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

Week 10:
Day 1: Short Class 88 
Day 2: Short Class 67

Week 11:
Day 1: Short Class 41 
Day 2: Short Class 133

Week 12:
Day 1: Short Class 40 
Day 2: Short Class 82

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 training in areas of weakness, limitation, or past injury - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!

Intermediate Programs: Classes from 20-45min

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 class per week

3 classes per week

4 classes per week

3 classes per week

4 classes per week

2 classes per week