Kinstretch with Beard

3 classes per week

3 classes per week

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


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

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

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

Week 5:
Day 1: Short Class 1
Day 2: Short Class 2
Day 3: Class 29

Week 6:
Day 1: Short Class 12
Day 2: Short Class 17
Day 3: Short Class 20

Week 7:
Day 1: Short Class 1
Day 2: Short Class 2
Day 3: Class 29

Week 8:
Day 1: Short Class 12
Day 2: Short Class 17
Day 3: Short Class 20

Week 9:
Day 1: Short Class 1
Day 2: Short Class 2
Day 3: Class 29

Week 10:
Day 1: Short Class 12
Day 2: Short Class 17
Day 3: Short Class 20

This program is for beginners. We will do classes 3x a week. We start off with my basic beginner classes and then progress to slightly more advanced beginner classes after the first month.

I recommend you space out the sessions with an even amount of days in-between if possible. 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 highly recommend doing your full body CARs routine (Intro Video 5).

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

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3 classes per week
  • Class 1: Hip IR, Hip Abduction
    1:12:26
    Class 1: Hip IR, Hip Abduction

    Class 1: Hip IR, Hip Abduction

    This class is all about buttering up the Hips!

    If you feel medial knee pain in IR there’s more info down below, and check out this thread I made in the forum under the “Additional Content” section: https://kinstretchwithbeard.vhx.tv/forums/additional-content/39851-hip-ir-medial-knee-pain-alterna...

  • Class 2: Shoulder IR/ER + Scapular Retraction
    1:14:53
    Class 2: Shoulder IR/ER + Scapular Retraction

    Class 2: Shoulder IR/ER + Scapular Retraction

    This class is all about the Shoulders and Scapula.

    Equipment Needed: Yoga Blocks

    Time Markers:
    0:24 CARs (warm up)
    14:45 Shoulder IR/ER Prep (Kneeling Base)
    17:30 Shoulder IR PAILs/RAILs + Lift Offs (Side Lying Base)
    38:45 Shoulder ER PAILs/RAILs + Lift Offs (Prone Lying Base)
    58:00 Scapular R...

  • Class 3: Hip ER, Flexion, & Extension
    1:22:04
    Class 3: Hip ER, Flexion, & Extension

    Class 3: Hip ER, Flexion, & Extension

    Another class for the Hips

    Equipment Needed: Yoga Blocks. A stretching band (or a regular belt). Extra pad for your knee (if needed). Also possibly a stick for balance if you need it, but you could also use another prop or the wall.

    Time Markers:
    0:40 CARs (warm up)
    17:00 Hip IR/ER Prep (Supine...

  • Class 4: Shoulder Flexion & Adduction, Scapular Protraction
    1:14:17
    Class 4: Shoulder Flexion & Adduction, Scapular Protraction

    Class 4: Shoulder Flexion & Adduction, Scapular Protraction

    Another class for Shoulders and Scapula

    Equipment Needed: An elevated surface to place our hands on, like a bench, chair, or coffee table. A band like TRX or Ring (or stretch band), or anything to grab onto like the inside of a door frame.

    Time Markers:
    0:45 CARs (warm up)
    15:34 Shoulder Flexi...

  • Class 29: Hip Flexion and Extension
    52:49
    Class 29: Hip Flexion and Extension

    Class 29: Hip Flexion and Extension

    In this class we’ll target Hip Flexion and Extension.

    Equipment Needed: Yoga blocks and an elevated surface to place your leg on. Also sticks for balance if needed, but you could use other props for that.

    In our hip flexion base I have Christa work in a bent knee position, but you could also wo...

  • Short Class 1: Hip IR & ER
    47:34
    Short Class 1: Hip IR & ER

    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
    45:36
    Short Class 2: Shoulder IR/ER + Scapular Retraction

    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 12: Shoulder Flexion & Extension
    30:42
    Short Class 12: Shoulder Flexion & Extension

    Short Class 12: Shoulder Flexion & Extension

    This class focuses on Shoulder Flexion and Extension

    Equipment Needed: Yoga Blocks. A Stick (optional)

    Time Markers:
    0:16 CARs (warm up)
    5:43 Shoulder Flexion PAILs/RAILs (Prone Lying Base)
    12:58 Shoulder Flexion Lift Offs (Prone Lying Base)
    16:50 Shoulder Extension PAILs/RAILs (Seated Base)
    24...

  • Short Class 17: Hip Abduction and Adduction
    40:48
    Short Class 17: Hip Abduction and Adduction

    Short Class 17: Hip Abduction and Adduction

    This class will focus on Hip Abduction and Adduction

    Equipment Needed: Yoga Blocks

    Time Markers:
    0:18 CARs (warm-up)
    4:45 Hip Abduction PAILs/RAILs (Bear Sit Base)
    12:37 Hip Abduction Lift Offs + Hovers (Bear Sit Base)
    17:35 Hip Adduction PAILs/RAILs + Lift Offs (Elevated Side Lying Base)
    34:...

  • Short Class 20: Shoulder Abduction & Adduction
    40:03
    Short Class 20: Shoulder Abduction & Adduction

    Short Class 20: Shoulder Abduction & Adduction

    This class will focus on Shoulder Abduction and Adduction

    Equipment Needed: Yoga Blocks

    Time Markers:
    0:08 CARs (warm up)
    2:30 Shoulder Adduction PAILs/RAILs + Lift Offs (Tripod Base)
    18:38 Shoulder Abduction PAILs/RAILs + Lift Offs (Prone Laying Base)
    35:32 Finishing CARs

    Here we’ll explore ...

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