2 classes per week
This is a 3 month program that features class options from 15-30min. This is a great program for those who have time constraints and need shorter classes!
We will do 2 classes a week for 3 months. We will target Hips, Shoulders and 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. Make sure to checkout the bottom of this description though, I show you how to add in other joint focuses if desired!
Week 1:
Day 1: Short Class 83
Day 2: Short Class 84
Week 2:
Day 1: Short Class 105
Day 2: Short Class 83
Week 3:
Day 1: Short Class 84
Day 2: Short Class 105
Week 4:
Day 1: Short Class 59
Day 2: Short Class 54
Week 5:
Day 1: Short Class 19
Day 2: Short Class 77
Week 6:
Day 1: Short Class 41
Day 2: Short Class 19
Week 7:
Day 1: Short Class 93
Day 2: Short Class 61
Week 8:
Day 1: Short Class 23
Day 2: Short Class 68
Week 9:
Day 1: Short Class 69
Day 2: Short Class 7
Week 10:
Day 1: Short Class 119
Day 2: Short Class 41
Week 11:
Day 1: Short Class 82
Day 2: Short Class 77
Week 12:
Day 1: Short Class 54
Day 2: Short Class 79
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If you want to target other joints in addition to this program here’s how you can add classes to program:
You can add an additional day (or days) to your program. Here’s a list of classes you can add as your 3rd day, 4th day, 5th day, or even more, depending on how many classes you want to do and what you’re looking for. I have not only included which classes to target but also the exact class you would be taking on the exact week of your program.
If you wanted to add a Knee class:
Weeks 1 and 2: Short Class 97: https://kinstretchwithbeard.vhx.tv/videos/short-class-97-knee-car-modified
Weeks 3 and 4: Short Class 106: https://kinstretchwithbeard.vhx.tv/videos/short-class-106-knee-warm-up
Weeks 5 and 7: Short Class 92: https://kinstretchwithbeard.vhx.tv/videos/short-class-92-knee-external-rotation
Weeks 6 and 8: Short Class 58: https://kinstretchwithbeard.vhx.tv/videos/short-class-58-knee-ir
Weeks 9 and 11: Short Class 62: https://kinstretchwithbeard.vhx.tv/videos/short-class-62-knee-end-range-control
Weeks 10 and 12: Short Class 70: https://kinstretchwithbeard.vhx.tv/videos/short-class-70-knee-flexion
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If you wanted to add an Ankle/Foot/Toe class:
Weeks 1 and 2: Short Class 109: https://kinstretchwithbeard.vhx.tv/videos/short-class-109-ankle-warm-up
Weeks 3: Short Class 65: https://kinstretchwithbeard.vhx.tv/videos/short-class-65-ankle-dorsiflexion
Weeks 4 and 8: Short Class 89: https://kinstretchwithbeard.vhx.tv/videos/short-class-89-ankle-inversion
Weeks 5 and 9: Short Class 39: https://kinstretchwithbeard.vhx.tv/videos/short-class-39-toes-and-intrinsic-foot-strength
Weeks 6 and 10: Short Class 72: https://kinstretchwithbeard.vhx.tv/videos/short-class-72-ankle-plantarflexion
Week 7: Short Class 42: https://kinstretchwithbeard.vhx.tv/videos/short-class-42-calf-specific-mobility
Week 11: Short Class 76: https://kinstretchwithbeard.vhx.tv/videos/short-class-76-big-toe-dorsiflexion-new
Week 12: Short Class 9: https://kinstretchwithbeard.vhx.tv/videos/short-class-ankle-inversion-eversion
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If you wanted to add a Wrist class:
Weeks 1 and 2: Short Class 107: https://kinstretchwithbeard.vhx.tv/videos/short-class-107-wrist-warm-up
Weeks 3, 6, 9: Short Class 63: https://kinstretchwithbeard.vhx.tv/videos/short-class-63-wrist-extension
Weeks 4, 7, 10: Short Class 99: https://kinstretchwithbeard.vhx.tv/videos/short-class-99-wrist-flexion
Weeks 5, 8, 11: Short Class 47: https://kinstretchwithbeard.vhx.tv/videos/short-class-47-wrist-flexion-and-extension
Week 12: Short Class 5: https://kinstretchwithbeard.vhx.tv/videos/short-class-wrist
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If you wanted to add an Elbow class:
Weeks 1 and 2: Short Class 122: https://kinstretchwithbeard.vhx.tv/warm-up-classes/videos/short-class-122-elbow-warm-up
Weeks 3, 6, 9, 12: Short Class 80: https://kinstretchwithbeard.vhx.tv/videos/short-class-80-elbow-supination
Weeks 4, 7, 10: Short Class 56: https://kinstretchwithbeard.vhx.tv/videos/short-clas-56-elbow-pronation
Weeks 5, 8, 11: Short Class 101: https://kinstretchwithbeard.vhx.tv/videos/short-class-101-elbow-flexion
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If you wanted to add an additional Neck class:
Weeks 1, 2, 3: Short Class 108: https://kinstretchwithbeard.vhx.tv/videos/short-class-108-neck-warm-up
Week 4: Short Class 23: https://kinstretchwithbeard.vhx.tv/videos/short-class-23-neck-and-pelvis
Week 5 and 7: Short Class 98: https://kinstretchwithbeard.vhx.tv/videos/short-class-98-neck-flexion
Week 8: (Neck class already included in this week of program)
Week 9 and 11: Short Class 82: https://kinstretchwithbeard.vhx.tv/videos/short-class-82-neck-lateral-flexion
Week 10, 12: Short Class 67: https://kinstretchwithbeard.vhx.tv/videos/short-clas-67-neck-extension-and-flexion
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So depending on how many classes you want to take, and what other joint focuses you want to incorporate, you can turn this program from a 2x a week program to a 3-7x a week program. For example, Day 3 for your knees, Day 4 for your Wrist, Day 5 for your ankles/feet, etc.
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 this program!
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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 19: Spine Circuit
Spine Circuit Snack! Only 15min but packs some buttery punch
Equipment Needed: Yoga Blocks
Time Markers:
0:10 CARs (warm-up)
2:45 Thoracic Rotation at Wall (Standing Base)
5:25 Cervical Flexion/Extension (Supine Base)
7:40 Thoracic Rotation (Quadrupedal Base)
11:42 Anterior/Posterior Pelvic ... -
Short Class 23: Neck and Pelvis Circuit
This class will be for the Neck and the Pelvis
Equipment Needed: Yoga Blocks
Time Markers:
0:13 CARs (warm up)
1:30 Anterior/Posterior Pelvic Tilts (Quadrupedal Base)
3:15 Neck CARs (Elevated Prone Base)
4:50 Anterior/Posterior Pelvic Tilts (Bridge Base)
6:30 Neck CARs (Elevated Supine Base)
8... -
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 54: Shoulder Flexion
This will be a single joint focus class for Shoulder Flexion
Equipment Needed: Yoga Blocks
In conventional fitness we've created many overhead movements like shoulder presses, handstands, pull-ups, lat pulldowns, etc. All which require good Shoulder Flexion. Though if you assess the average per...
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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 61: Shoulder External Rotation
This will be a single joint focus class for Shoulder External Rotation
The fundamental motion of our shoulder is rotation. So in order to expand space (“mobility”) within a joint capsule we must first establish rotational capacity. We have a single joint focus class for Shoulder IR and now we ha...
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Short Class 68: Hip CAR Variations
This class will showcase a few different variations of Hip CARs
Equipment Needed: Yoga block, tennis ball, kettlebell, sticks - all optional.
There’s many bases and different ways to do your CARs, and in this class we'll offer you some variety specific to the hip.
Here’s the bases we utilize:
... -
Short Class 69: Shoulder CAR Variations
This class will showcase a few different variations of Shoulder CARs
Equipment Needed: Yoga blocks and in one drill we’ll be using the wall.
There’s many bases and different ways to do your CARs, and in this class we'll offer you some variety specific to the shoulder.
Here’s the bases we utili...
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Short Class 77: Hip Abduction (Butterfly Base)
This class will be for Hip Abduction utilizing the Butterfly base
Equipment Needed: Yoga blocks
The butterfly base is a common stretch, but we’ll turn a common stretch into a powerful mobility exercise through PAILs/RAILs and lift offs. Abduction is one of my favorite bases to PAILs/RAILs becau...
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Short Class 79: Spinal Segmentation Variations
This class will showcase a few different variations of Spinal Segmentations
Equipment Needed: Yoga blocks, something to sit on, resistance band (optional), and we’ll be using the wall in one drill.
There’s many bases and different ways to do your segmentations, and in this class we’ll offer you...
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Short Class 82: Neck Lateral Flexion
This class is for Neck (Cervical Spine) Lateral Flexion
No Equipment Needed.
The neck is an area that a lot of people have STI's (Shitty Tissue Issues). They lack strength and neurological control in this area, mostly because we rarely train this area to be strong in traditional strength traini...
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Short Class 83: Hip Circuit (15min)
This will be a short 15min circuit - a hip snack if you will.
No Equipment Needed
If you're short on time and want to butter up the hips, this will be a great snack to squeeze in when you want.
Here’s the menu for the class:
1. Hip CARs - Both bent leg and straight leg in sidelying base
2. Ca... -
Short Class 84: Shoulder Circuit (15min)
This will be a short 15min circuit - a little shoulder snack.
No Equipment Needed
If you're short on time and want to butter up the shoulders, this one is for you.
Here’s the lineup for the class:
1. Shoulder CARs
2. Straight arm Capsular CARs in 3 different planes
3. Adduction/Abduction
4. ... -
Short Class 93: Hip Circuit (20min)
20min hip circuit for all levels
No equipment needed
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 and go at your own pace, that’s totally okay.
You can do this class as a standalone option on those days you’...
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Short Class 105: Spine Warm Up
This is a warm up class specifically for the Spine
No equipment needed.
In this class we will warm up your entire spine through several different movements. This will be a circuit style class and we will be going at a slightly faster tempo. If you need to slow down, please feel free to pause th...
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Short Class 119: Hip and Low Back Circuit
A Hip and Low Back Circuit
No Equipment Needed.
This will be an up-tempo class where we work multiple different movements, altering between hip and lumbar spine exercises.
If the pace of the class feels too fast, feel free to pause the video and go at your own pace.
You can do this class as a...
