This is my ultimate intermediate program. We will do 2 classes a week for 3 months. We will target Hips, Shoulders/Scap and Spine. These are bigger joints that give you a lot of bang for your buck.

In this 3 month program I will teach you how to gradually progress through slightly more advanced classes each month in a systematic approach. This program can be great for those who just completed the 3 month ultimate 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 2 

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

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

Week 4: 
Day 1: Short Class 35 
Day 2: Short Class 17

Week 5: 
Day 1: Short Class 18 
Day 2: Short Class 78

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

Week 7: 
Day 1: Class 22 
Day 2: Class 29

Week 8: 
Day 1: Short Class 36 
Day 2: Short Class 78

Week 9: 
Day 1: Short Class 11 
Day 2: Short Class 40

Week 10: 
Day 1: Class 22 
Day 2: Short Class 1

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

Week 12: 
Day 1: Short Class 77 
Day 2: Short Class 40

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

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

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

Month 1 Choices:
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 flexion

Month 2-3 choices (You can use still use month 1 classes as well):
Class 16: Knee Flexion & Extension
Class 20: Knees IR & ER
Short Class 10: Ankles & Big toe dorsiflexion 
Short Class 28: Ankle dorsiflexion & plantarflexion
Short Class 39: Toes/intrinsic foot strength
Short Class 42: Calf specific (ankle class)
Short Class 47: Wrist Flexion and extension 
Short Class 56: Elbow pronation 
Short Class 80: Elbow Supination 
Short Class 85: TMJ (Jaw)
Short Class 86: Finger CARs

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 - then you could pick from any class available above to target that joint.

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

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

After you’ve completed your 3 month program - I would recommend doing my 3 month Ultimate Advanced program. This will help you build on the progress you’ve made from the 3 month intermediate program. Another option is restarting this intermediate program from the beginning, which is absolutely okay - especially if you’re making great progress and feel comfortable here.

Here’s my Ultimate Advanced Programs if you want to check them out:

https://kinstretchwithbeard.vhx.tv/2-classes-per-week-15

https://kinstretchwithbeard.vhx.tv/3-classes-per-week-18

https://kinstretchwithbeard.vhx.tv/4-classes-per-week-13

https://kinstretchwithbeard.vhx.tv/5-classes-per-week-8

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 intermediate program. We will do 3 classes a week for 3 months. We will target Hips, Shoulders/Scap and Spine. These are bigger joints that give you a lot of bang for your buck.

In this 3 month program I will teach you how to gradually progress through slightly more advanced classes each month in a systematic approach. This program can be great for those who just completed the 3 month ultimate 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: Class 29 
Day 2: Short Class 20 
Day 3: Short Class 35

Week 3: 
Day 1: Short Class 17 
Day 2: Short Class 36
Day 3: Short Class 78

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

Week 5: 
Day 1: Class 29 
Day 2: Short Class 36
Day 3: Short Class 78

Week 6: 
Day 1: Short Class 11
Day 2: Short Class 40
Day 3: Class 22

Week 7: 
Day 1: Short Class 1 
Day 2: Short Class 36
Day 3: Short Class 78

Week 8: 
Day 1: Short Class 32
Day 2: Short Class 40
Day 3: Class 22

Week 9: 
Day 1: Short Class 77
Day 2: Short Class 36
Day 3: Short Class 26

Week 10: 
Day 1: Class 18
Day 2: Short Class 40
Day 3: Class 22

Week 11: 
Day 1: Short Class 37
Day 2: Short Class 57
Day 3: Short Class 113

Week 12: 
Day 1: Short Class 53
Day 2: Short Class 41
Day 3: Class 22

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:

Month 1 Choices:
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 flexion

Month 2-3 choices (You can use still use month 1 classes as well):
Class 16: Knee Flexion & Extension
Class 20: Knees IR & ER
Short Class 10: Ankles & Big toe dorsiflexion 
Short Class 28: Ankle dorsiflexion & plantarflexion
Short Class 39: Toes/intrinsic foot strength
Short Class 42: Calf specific (ankle class)
Short Class 47: Wrist Flexion and extension 
Short Class 56: Elbow pronation 
Short Class 80: Elbow Supination 
Short Class 85: TMJ (Jaw)
Short Class 86: Finger CARs

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 - then you could pick from any class available above to target that joint.

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

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

After you’ve completed your 3 month program - I would recommend doing my 3 month Ultimate Advanced program. This will help you build on the progress you’ve made from the 3 month intermediate program. Another option is restarting this intermediate program from the beginning, which is absolutely okay - especially if you’re making great progress and feel comfortable here.

Here’s my Ultimate Advanced Programs if you want to check them out:

https://kinstretchwithbeard.vhx.tv/2-classes-per-week-15

https://kinstretchwithbeard.vhx.tv/3-classes-per-week-18

https://kinstretchwithbeard.vhx.tv/4-classes-per-week-13

https://kinstretchwithbeard.vhx.tv/5-classes-per-week-8

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 intermediate program. We will do 4 classes a week for 3 months. We will target Hips, Shoulders/Scap and Spine. These are bigger joints that give you a lot of bang for your buck.

In this 3 month program I will teach you how to gradually progress through slightly more advanced classes each month in a systematic approach. This program can be great for those who just completed the 3 month ultimate 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 3

Week 2: 
Day 1: Class 29 
Day 2: Short Class 20 
Day 3: Short Class 35
Day 4: Short Class 3

Week 3: 
Day 1: Short Class 17 
Day 2: Short Class 36
Day 3: Short Class 78
Day 4: Short Class 13

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

Week 5: 
Day 1: Class 29 
Day 2: Short Class 36
Day 3: Short Class 78
Day 4: Short Class 18

Week 6: 
Day 1: Short Class 11
Day 2: Short Class 2
Day 3: Class 22
Day 4: Short Class 40

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

Week 8: 
Day 1: Short Class 32
Day 2: Short Class 20
Day 3: Short Class 37
Day 4: Class 22

Week 9: 
Day 1: Short Class 77
Day 2: Short Class 36
Day 3: Short Class 26
Day 4: Short Class 40

Week 10: 
Day 1: Class 18
Day 2: Short Class 2
Day 3: Short Class 50
Day 4: Class 22

Week 11: 
Day 1: Short Class 32
Day 2: Short Class 36
Day 3: Short Class 37
Day 4: Short Class 40

Week 12: 
Day 1: Short Class 53
Day 2: Short Class 57
Day 3: Class 22
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 highly recommend doing your full body CARs routine (Intro Video 5). 
_______

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

You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 5th day (or 6th day) option, depending on what joint is your biggest priority to add:

Month 1 Choices:
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 flexion

Month 2-3 choices (You can use still use month 1 classes as well):
Class 16: Knee Flexion & Extension
Class 20: Knees IR & ER
Short Class 10: Ankles & Big toe dorsiflexion 
Short Class 28: Ankle dorsiflexion & plantarflexion
Short Class 39: Toes/intrinsic foot strength
Short Class 42: Calf specific (ankle class)
Short Class 47: Wrist Flexion and extension 
Short Class 56: Elbow pronation 
Short Class 80: Elbow Supination 
Short Class 85: TMJ (Jaw)
Short Class 86: Finger CARs

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 4th 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 - then you could pick from any class available above to target that joint.

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

After you’ve completed your 3 month program - I would recommend doing my 3 month Ultimate Advanced program. This will help you build on the progress you’ve made from the 3 month intermediate program. Another option is restarting this intermediate program from the beginning, which is absolutely okay - especially if you’re making great progress and feel comfortable here.

Here’s my Ultimate Advanced Programs if you want to check them out:

https://kinstretchwithbeard.vhx.tv/2-classes-per-week-15

https://kinstretchwithbeard.vhx.tv/3-classes-per-week-18

https://kinstretchwithbeard.vhx.tv/4-classes-per-week-13

https://kinstretchwithbeard.vhx.tv/5-classes-per-week-8

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 intermediate program. We will do 5 classes a week for 3 months. We will target Hips, Shoulders/Scap and Spine. These are bigger joints that give you a lot of bang for your buck.

In this 3 month program I will teach you how to gradually progress through slightly more advanced classes each month in a systematic approach. This program can be great for those who just completed the 3 month ultimate 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: Class 12
Day 5: Short Class 40

Week 2
Day 1: Short Class 1
Day 2: Short Class 20
Day 3: Short Class 78
Day 4: Short Class 17
Day 5: Short Class 40

Week 3
Day 1: Short Class 1
Day 2: Short Class 36
Day 3: Class 22
Day 4: Class 29
Day 5: Short Class 40

Week 4
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 5
Day 1: Class 18
Day 2: Short Class 36
Day 3: Class 22
Day 4: Short Class 50
Day 5: Short Class 40

Week 6
Day 1: Short Class 32
Day 2: Short Class 20
Day 3: Short Class 35
Day 4: Short Class 37
Day 5: Short Class 40

Week 7
Day 1: Short Class 1
Day 2: Short Class 36
Day 3: Class 22
Day 4: Short Class 11
Day 5: Short Class 40

Week 8
Day 1: Class 27
Day 2: Short Class 54
Day 3: Short Class 26
Day 4: Short Class 27
Day 5: Short Class 88

Week 9
Day 1: Short Class 53
Day 2: Short Class 57
Day 3: Class 22
Day 4: Short Class 11
Day 5: Short Class 40

Week 10
Day 1: Class 27
Day 2: Short Class 36
Day 3: Short Class 113
Day 4: Short Class 27
Day 5: Short Class 40

Week 11
Day 1: Short Class 1
Day 2: Short Class 49
Day 3: Class 22
Day 4: Short Class 11
Day 5: Short Class 61

Week 12
Day 1: Class 27
Day 2: Short Class 36
Day 3: Short Class 26
Day 4: Short Class 27
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 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 6th day (or 7th day) option, depending on what joint is your biggest priority to add:

Month 1 Choices: 
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 flexion

Month 2-3 choices (You can use still use month 1 classes as well): 
Class 16: Knee Flexion & Extension
Class 20: Knees IR & ER
Short Class 10: Ankles & Big toe dorsiflexion 
Short Class 28: Ankle dorsiflexion & plantarflexion
Short Class 39: Toes/intrinsic foot strength
Short Class 42: Calf specific (ankle class)
Short Class 47: Wrist Flexion and extension 
Short Class 56: Elbow pronation 
Short Class 80: Elbow Supination 
Short Class 85: TMJ (Jaw)
Short Class 86: Finger CARs

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

After you’ve completed your 3 month program - I would recommend doing my 3 month Ultimate Advanced program. This will help you build on the progress you’ve made from the 3 month intermediate program. Another option is restarting this intermediate program from the beginning, which is absolutely okay - especially if you’re making great progress and feel comfortable here.

Here’s my Ultimate Advanced Programs if you want to check them out:

https://kinstretchwithbeard.vhx.tv/2-classes-per-week-15

https://kinstretchwithbeard.vhx.tv/3-classes-per-week-18

https://kinstretchwithbeard.vhx.tv/4-classes-per-week-13

https://kinstretchwithbeard.vhx.tv/5-classes-per-week-8

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

5 classes per week

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

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 32
Day 3: Short Class 35

Week 3: 
Day 1: Short Class 78 
Day 2: Short Class 90
Day 3: Short Class 113

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

Week 5: 
Day 1: Short Class 79
Day 2: Short Class 1 
Day 3: Short Class 113

Week 6: 
Day 1: Class 22 
Day 2: Short Class 77 
Day 3: Short Class 35

Week 7: 
Day 1: Short Class 79 
Day 2: Class 12
Day 3: Short Class 113

Week 8: 
Day 1: Short Class 78
Day 2: Short Class 11 
Day 3: Short Class 130

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

Week 10: 
Day 1: Short Class 7
Day 2: Short Class 90 
Day 3: Short Class 35

Week 11: 
Day 1: Class 22 
Day 2: Short Class 53 
Day 3: Short Class 113

Week 12: 
Day 1: Short Class 79
Day 2: Short Class 127 
Day 3: Short Class 130

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

It's important to remember that in the areas of past pain/injury - the quality of tissue could be weak, so the amount of force/stress those areas can absorb will be low at first. So it's important as you do the classes to keep the intensity low at first. Keep your irradiation levels low, especially during PAILs/RAILs, always work in pain-free ranges of motion, and slowly build up the intensity over time. The goal is to stimulate these areas but not over do it in the beginning, and then gradually progress over time.

I hope you enjoy the program!

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

Week 1:
Day 1: Short Class 1
Day 2: Short Class 78
Day 3: Short Class 17
Day 4: Short Class 113

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

Week 3:
Day 1: Short Class 1
Day 2: Short Class 78
Day 3: Short Class 90
Day 4: Short Class 113

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

Week 5:
Day 1: Short Class 1
Day 2: Short Class 79
Day 3: Short Class 77
Day 4: Short Class 113

Week 6:
Day 1: Short Class 32
Day 2: Class 22
Day 3: Short Class 37
Day 4: Short Class 35

Week 7:
Day 1: Class 12
Day 2: Short Class 79
Day 3: Short Class 17
Day 4: Short Class 113

Week 8:
Day 1: Short Class 96
Day 2: Short Class 78
Day 3: Short Class 37
Day 4: Short Class 130

Week 9:
Day 1: Short Class 11
Day 2: Class 22
Day 3: Short Class 127
Day 4: Short Class 113

Week 10:
Day 1: Short Class 1
Day 2: Short Class 7
Day 3: Short Class 53
Day 4: Short Class 35

Week 11:
Day 1: Short Class 32
Day 2: Class 22
Day 3: Short Class 37
Day 4: Short Class 113

Week 12:
Day 1: Short Class 90
Day 2: Short Class 79
Day 3: Short Class 17
Day 4: Short Class 130

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 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.

I hope you enjoy the program!

This program is for intermediate students 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. Class length ranges from 20-55min.

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 7

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

Week 5: 
Day 1: Short Class 36 
Day 2: Class 22 

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

Week 7: 
Day 1: Short Class 2 
Day 2: Class 22 

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: Class 22 

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!

This program is for intermediate students 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: Short Class 78 
Day 2: Short Class 41
Day 3: Short Class 33

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

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

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

Week 5: 
Day 1: Short Class 7
Day 2: Short Class 88
Day 3: Short Class 82

Week 6: 
Day 1: Short Class 36 
Day 2: Class 22 
Day 3: Short Class 40

Week 7: 
Day 1: Short Class 78 
Day 2: Short Class 57 
Day 3: Short Class 33

Week 8: 
Day 1: Short Class 88 
Day 2: Class 22 
Day 3: Short Class 40

Week 9:
Day 1: Short Class 7
Day 2: Short Class 41
Day 3: Short Class 67

Week 10:
Day 1: Short Class 36 
Day 2: Class 22 
Day 3: Short Class 40

Week 11:
Day 1: Short Class 78
Day 2: Short Class 20
Day 3: Short Class 82

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

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!

I hope you enjoy the program!

This program is for intermediate students 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: Short Class 36
Day 2: Short Class 78 
Day 3: Short Class 40 
Day 4: Short Class 33

Week 2: 
Day 1: Short Class 41 
Day 2: Short Class 7
Day 3: Short Class 60 
Day 4: Short Class 67

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

Week 4: 
Day 1: Short Class 2 
Day 2: Class 22 
Day 3: Short Class 40 
Day 4: Short Class 33

Week 5: 
Day 1: Short Class 20 
Day 2: Short Class 26 
Day 3: Short Class 88 
Day 4: Short Class 67

Week 6: 
Day 1: Short Class 41 
Day 2: Class 22 
Day 3: Short Class 40 
Day 4: Short Class 82

Week 7: 
Day 1: Short Class 36 
Day 2: Class 22 
Day 3: Short Class 40 
Day 4: Short Class 33

Week 8: 
Day 1: Short Class 20 
Day 2: Short Class 26 
Day 3: Short Class 88 
Day 4: Short Class 67

Week 9: 
Day 1: Short Class 2
Day 2: Class 22 
Day 3: Short Class 66 
Day 4: Short Class 82

Week 10:
Day 1: Short Class 36 
Day 2: Class 22 
Day 3: Short Class 40 
Day 4: Short Class 33

Week 11:
Day 1: Short Class 20 
Day 2: Short Class 26 
Day 3: Short Class 88 
Day 4: Short Class 67

Week 12:
Day 1: Short Class 2
Day 2: Class 22 
Day 3: Short Class 66 
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!

I hope you enjoy the program!

This program is for intermediate students 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. Class length ranges from 20-55min.

Week 1: 
Day 1: Short Class 36 
Day 2: Short Class 78
Day 3: Short Class 40 
Day 4: Short Class 33
Day 5: Short Class 79

Week 2: 
Day 1: Short Class 41 
Day 2: Short Class 7
Day 3: Short Class 60 
Day 4: Short Class 67
Day 5: Short Class 26

Week 3: 
Day 1: Short Class 36 
Day 2: Class 22 
Day 3: Short Class 40 
Day 4: Short Class 82
Day 5: Short Class 113

Week 4: 
Day 1: Short Class 2 
Day 2: Class 22 
Day 3: Short Class 40 
Day 4: Short Class 33
Day 5: Short Class 79

Week 5: 
Day 1: Short Class 20 
Day 2: Short Class 26 
Day 3: Short Class 88 
Day 4: Short Class 67
Day 5: Short Class 35

Week 6: 
Day 1: Short Class 41 
Day 2: Class 22 
Day 3: Short Class 40 
Day 4: Short Class 82
Day 5: Short Class 26

Week 7: 
Day 1: Short Class 36 
Day 2: Class 22 
Day 3: Short Class 40 
Day 4: Short Class 33
Day 5: Short Class 113

Week 8: 
Day 1: Short Class 20 
Day 2: Short Class 26 
Day 3: Short Class 88 
Day 4: Short Class 67
Day 5: Short Class 79

Week 9: 
Day 1: Short Class 2
Day 2: Class 22 
Day 3: Short Class 66 
Day 4: Short Class 82
Day 5: Short Class 26

Week 10: 
Day 1: Short Class 36 
Day 2: Class 22 
Day 3: Short Class 40 
Day 4: Short Class 33
Day 5: Short Class 35

Week 11: 
Day 1: Short Class 20 
Day 2: Short Class 26 
Day 3: Short Class 88 
Day 4: Short Class 67
Day 5: Short Class 79

Week 12: 
Day 1: Short Class 2
Day 2: Class 22 
Day 3: Short Class 66 
Day 4: Short Class 82
Day 5: Short Class 26

__________________

I recommend to space out the sessions evenly through your week. 

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

It doesn’t have to be these exact days, but I just recommend allowing for one day in-between Day 4 and Day 5.

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

I hope you enjoy the program!

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

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

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

Week 4:
Day 1: Short Class 11
Day 2: Short Class 28
Day 3: Class 20

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 20

Week 7:
Day 1: Short Class 11
Day 2: Class 26
Day 3: Short Class 62

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

Week 9:
Day 1: Short Class 90
Day 2: Short Class 28
Day 3: Class 20

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

Week 11:
Day 1: Class 27
Day 2: Short Class 10
Day 3: Class 28

Week 12:
Day 1: Short Class 11
Day 2: Short Class 39
Day 3: Class 20

This intermediate program is specifically for the Lower Body: Hips, Knees, Ankles, and toes. We will do 3 classes per week for 3 months. You can space out the sessions evenly throughout your week.

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. 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!

Week 1:
Day 1: Short Class 1
Day 2: Class 26
Day 3: Short Class 78
Day 3: Class 28

Week 2:
Day 1: Class 12
Day 2: Short Class 10
Day 3: Short Class 35
Day 3: Class 20

Week 3:
Day 1: Short Class 1
Day 2: Class 26
Day 3: Short Class 78
Day 3: Class 28

Week 4:
Day 1: Short Class 11
Day 2: Short Class 28
Day 3: Short Class 26
Day 3: Class 20

Week 5:
Day 1: Short Class 1
Day 2: Class 26
Day 3: Class 22
Day 3: Class 28

Week 6:
Day 1: Class 12
Day 2: Short Class 10
Day 3: Short Class 35
Day 3: Class 20

Week 7:
Day 1: Short Class 11
Day 2: Class 26
Day 3: Class 22
Day 3: Short Class 62

Week 8:
Day 1: Short Class 1
Day 2: Short Class 39
Day 3: Short Class 26
Day 3: Class 28

Week 9:
Day 1: Short Class 90
Day 2: Short Class 28
Day 3: Short Class 7
Day 3: Class 20

Week 10:
Day 1: Class 29
Day 2: Class 26
Day 3: Class 22
Day 3: Short Class 62

Week 11:
Day 1: Class 27
Day 2: Short Class 10
Day 3: Short Class 59
Day 3: Class 28

Week 12:
Day 1: Short Class 11
Day 2: Short Class 39
Day 3: Class 22
Day 3: Class 20

You can space out the sessions evenly throughout your week if you'd like. For example Day 1 is a Monday, Day 2 is a Tuesday, Day 3 is a Thursday, Day 4 is a Friday or Saturday.

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!

Intermediate Programs: Classes from 45-75min

2 classes per week

3 classes per week

4 classes per week

5 classes per week

3 classes per week

4 classes per week

2 classes per week

3 classes per week

4 classes per week

5 classes per week

3 classes per week

4 classes per week