This is my Ultimate Beginner Program. This is my top recommended program for beginners. We will do 3 classes a week for 3 months. We will target Hips, Shoulders, Scapula, and the 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.

In this 3 month program I will teach you how to systematically progress through my basic beginner classes to slightly more advanced beginner classes month over month. The first 4 weeks of this program will feature some of my longer classes. In these classes there’s additional cues and more talking, which can be helpful for most beginners. Weeks 5-12 will feature slightly more up-tempo classes that are right to the point. I do think those longer classes can be helpful at first, but once you really get the hang of these concepts you can absolutely start taking those shorter classes, because I totally understand that people have time restrictions. If after the first 2-3 weeks you feel comfortable to start taking the shorter classes, you can absolutely jump to week 5 and continue from there if desired.

Week 1:
Day 1: Class 1
Day 2: Class 2
Day 3: Class 6

Week 2:
Day 1: Class 3
Day 2: Class 4
Day 3: Class 7

Week 3:
Day 1: Class 1
Day 2: Class 2
Day 3: Class 6

Week 4:
Day 1: Class 3
Day 2: Class 4
Day 3: Class 7

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

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

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

Week 8:
Day 1: Class 29
Day 2: Short Class 20
Day 3: Short Class 113

Week 9:
Day 1: Short Class 1
Day 2: Short Class 2
Day 3: Short Class 78

Week 10:
Day 1: Short Class 17
Day 2: Short Class 20
Day 3: Short Class 113

Week 11:
Day 1: Class 12
Day 2: Short Class 36
Day 3: Short Class 78

Week 12:
Day 1: Short Class 1
Day 2: Short Class 40
Day 3: Short Class 113

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 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 4th day (or 5th day) option, depending on what joint is your biggest priority to add:

Month 1 choices:
Class 5: Ankles/Foot
Short Class 4: Knees
Short Class 6: Elbows
Short Class 5: Wrist
Short Class 23: Neck and Pelvis

Month 2-3 choices (You can use still use month 1 classes as well):
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

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.

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 - 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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After you’ve completed your 3 month program - I would highly recommend doing my 3 month Ultimate Intermediate program. This will help you to continue progressing and building on the foundation you built in the 3 month beginner program.

Here’s my Ultimate Intermediate Programs:

2 classes per week:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-10

3 classes per week:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-13

4 classes per week:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-12

5 classes per week:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-7

If you have any questions feel free to reach out to me.

Hope you enjoy the program!