This is my ultimate advanced 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 more advanced classes each month in a systematic approach. This program can be great for those who just completed the 3 month ultimate intermediate program and want to continue their progress - or for those who’ve been in the program for 4-6 months and want a more advanced 3 month program moving forward.

Week 1:
Day 1: Class 27
Day 2: Short Class 36

Week 2:
Day 1: Class 22
Day 2: Short Class 40

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

Week 4:
Day 1: Short Class 26
Day 2: Short Class 37

Week 5:
Day 1: Short Class 36
Day 2: Class 27

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

Week 7:
Day 1: Class 19
Day 2: Short Class 26

Week 8:
Day 1: Short Class 90
Day 2: Short Class 57


Week 9:
Day 1: Class 22
Day 2: Short Class 40

Week 10:
Day 1: Class 27
Day 2: Short Class 35

Week 11:
Day 1: Short Class 36
Day 2: Short Class 53

Week 12:
Day 1: Class 19
Day 2: Short Class 26

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). 

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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:

Class 16: Knee Flexion & Extension 

Class 20: Knees IR & ER
Class 26: Ankles Inversion/Eversion/Dorsi
Class 28: Knee IR/ER/Flexion
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
Short Class 10: Ankles & Big toe dorsiflexion
Short Class 28: Ankle Dorsi/Plantar

Short Class 39: Toes/intrinsic foot strength 

Short Class 42: Calf specific 

Short Class 47: Wrist Flexion and extension 

Short Class 56: Elbow pronation
Short Class 62: Knee End-Range Control

Short Class 80: Elbow Supination

Short Class 85: TMJ (Jaw) 

Short Class 86: Finger CARs

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

You can checkout 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.
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After you’ve completed your 3 month program - you can absolutely repeat this program from the beginning or pick from other advanced programs.

Here’s my other advanced Programs:

https://kinstretchwithbeard.vhx.tv/pre-made-programs-advanced

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