2 classes per week
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.
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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 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.
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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.
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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!
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Short Class 1: Hip IR & ER
This class is all about rotational capacity of the hips. Targeting both Internal and External Rotation. This class is a shorter version of Class 9.
Equipment Needed: Yoga Blocks
Time Markers:
0:10 CARs (warm up)
9:35 Hip IR PAILs/RAILs + Lift Offs (90/90 Base)
28:00 Hip ER PAILs/RAILs + Lift... -
Short Class 2: Shoulder IR/ER + Scapular Retraction
This class is all about rotational capacity of the shoulders (Internal and External Rotation), and Retraction of the Scapula. This class is a shorter version of Class 10.
Equipment Needed: Yoga Blocks, Tennis Balls (optional)
Time Markers:
0:15 CARs (warm up)
9:40 Shoulder IR/ER (Tall Kneeling... -
Short Class 7: Spine Circuit
This class is all about the Spine, and we'll throw in some Pelvic movements as well.
No equipment needed, but If you have a stability ball or resistance/stretching band they could come in handy, but not necessary.
Time Markers:
0:10 CARs (warm up)
5:20 Advances Neck CARs (“Up-Beard” Base)
6:5... -
Short Class 11: Middle Splits
This class is tailored towards those who want to improve their middle split, which is a skill that many aspire towards.
Equipment Needed: Yoga Blocks.
Time Markers:
0:16 CARs (warm up)
7:30 Hip Abduction PAILs/RAILs (Middle Split Base)
19:25 Hip Lift Offs (Middle Split Base)
23:11 Hip Lift Off... -
Short Class 26: Thoracic Spine Extension & Rotation
This class is for the T-Spine. We’ll be focusing on Thoracic Extension & Rotation
Equipment: Yoga Blocks, A wall to put your back against, and something to anchor our hand down (we’re using a kettebell in the video). Also a stick will be optional.
Time Markers:
0:20 CARs (warm up)
6:05 Posteri... -
Short Class 36: Shoulder IR/ER/Flex (intermediate+)
This is an advanced shoulder class for IR, ER, and Flexion
Equipment Needed: Yoga Blocks. Weights are optional.
This class is great for anyone looking to advance their shoulder work, and this is our first class that targets 3 different PAILs/RAILs bases just for the shoulder.
We’ll do 3 round...
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Short Class 40: Scapula Pro/Ret/Dep (intermediate+)
This is an advanced class for Scapular Protraction, Retraction, and Depression.
Equipment Needed: Yoga Blocks, a stick, and a stretching band. Weights are optional.
This class is great for anyone looking to advance their scapula work, and this is our first class that targets 3 different PAILs/R...
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Short Class 41: Shoulder Circuit
Here’s a quick Shoulder Circuit snack
Equipment Needed: Yoga blocks. Tennis balls and weights are optional.
This will be an up-tempo class where we work multiple different shoulder drills. We’ll start the warm up doing bilateral movements, but after that we’ll work each shoulder individually -...
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Short Class 43: Hip & Spine Circuit
A Hip and Spine Circuit 🧈
No Equipment Needed: We can use certain equipment to advance movements (like blocks, stability balls, weights), but that’s always optional. You can also use blocks to regress certain movements if needed.
This will be an up-tempo class where we work multiple different m...
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Short Class 59: Low back & Hamstring Circuit
Equipment Needed: Yoga blocks. Tennis ball optional.
This will be an up-tempo class where we work multiple different movements, altering between hamstring and low back specific drills.
Low back and hamstrings are typically areas of tightness and weakness for people. So I wanted to offer a quic...
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Short Class 78: Spine Circuit
This class is all about the Spine.
Equipment Needed: Yoga Blocks and we’ll be using a wall from a couple drills.
In this class we'll go through different drills for the spine with a slightly more up tempo pace. Please go at your own pace though, if you need to pause the video and slow things do...
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Short Class 88: Shoulder Extension
This will be a single joint focus class for Shoulder Extension
Equipment Needed: We’ll be using a stick
We utilize a stick in this class, but if you don’t have a stick you can get creative. You can do this base from a kneeling position and you can prop your hand up on a table, chair, bench, or...
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Short Class 90: Hip Circuit (Intermediate Class)
This class is an advanced hip circuit. Quick tempo, advanced movements, and extra buttery.
Equipment Needed: Yoga blocks. Tennis balls and ankle weights optional.
In this class we’ll flow through several different movements. If the pace of the class feels too fast, feel free to pause the video ...
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Short Class 96: Hip Flexion
This is a single joint focus class for Hip Flexion
Equipment Needed: Yoga blocks, a box to place your leg up on, and something for balance (we use sticks).
Having good hip flexion is important for many different goals, such as: squats, lunges, deadlifts, leg presses, jumping, running, hiking, e...
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Short Class 111: Hip and Shoulder Circuit
This is a spicy hip and shoulder circuit!
Equipment Needed: A yoga block and we’ll be using a wall for one movement. 3 optional props: ankle weight, light dumbbell, and tennis ball.
This will be an up-tempo class where we work multiple different movements, altering between hip and shoulder spec...
