2 classes per week
This is a 3 month intermediate 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. But make sure to checkout the bottom of this description, I show you how to add in other joint focuses if desired!
Week 1:
Day 1: Short Class 93
Day 2: Short Class 41
Week 2:
Day 1: Short Class 7
Day 2: Short Class 77
Week 3:
Day 1: Short Class 61
Day 2: Short Class 79
Week 4:
Day 1: Short Class 90
Day 2: Short Class 54
Week 5:
Day 1: Short Class 67
Day 2: Short Class 96
Week 6:
Day 1: Short Class 88
Day 2: Short Class 7
Week 7:
Day 1: Short Class 11
Day 2: Short Class 74
Week 8:
Day 1: Short Class 79
Day 2: Short Class 83
Week 9:
Day 1: Short Class 44
Day 2: Short Class 82
Week 10:
Day 1: Short Class 77
Day 2: Short Class 84
Week 11:
Day 1: Short Class 113
Day 2: Short Class 96
Week 12:
Day 1: Short Class 61
Day 2: Short Class 7
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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 106: https://kinstretchwithbeard.vhx.tv/videos/short-class-106-knee-warm-up
Weeks 3, 7, 11: Short Class Short Class 92: https://kinstretchwithbeard.vhx.tv/videos/short-class-92-knee-external-rotation
Weeks 4, 8, 12: Short Class 58: https://kinstretchwithbeard.vhx.tv/videos/short-class-58-knee-ir
Weeks 5 and 9: Short Class 62: https://kinstretchwithbeard.vhx.tv/videos/short-class-62-knee-end-range-control
Weeks 6 and 10: 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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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 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 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 44: Chest Specific Mobility
This class is specific to those who struggle with a tight chest
Equipment Needed: Yoga blocks. A wall, and something to put your hands on (we use an exercise bench).
The chest is a common area people complain about tightness, so I wanted to make a class specific to this area/issue. Here we’ll ...
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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 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 67: Neck Extension and Flexion
This class is for Neck (Cervical Spine) Flexion and Extension
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 ...
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Short Class 74: Shoulder Adduction
This will be a single joint focus class for Shoulder Adduction
No Equipment Needed
We will work 3 rounds of PAILs/RAILs in our adduction base, but always listen to your body and go at your own pace. If 3 rounds feels like too much, stick to just 2 rounds and slowly build up - or do the 3rd roun...
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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 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 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 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 113: Low Back Rotation
Our first ever low back rotation class!
No equipment needed. But if you have limitations in your low back rotation, using yoga blocks can help decrease the overall range of motion in our PAILs/RAILs base.
This class is great for the low back, SI Joint, and even for the hips.
If the low back o...
