This is a 3 month program that features some shorter class options. We will do 3 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 so it’s a great place for beginners to start.

This is a similar designed program to my ‘Ultimate’ programs, but the big difference is the length of classes. In this program, we target the same joint focuses as the Ultimate program, but all the classes here range from 20-47min from start to finish. Whereas in my original Ultimate programs, month one classes are around 55-75min and classes for months 2-3 range from 30-60min. So, this Ultimate SHORT program is for those who’s till want high quality work but with shorter class options.

WEEK 1: 

Day 1 - Short Class 1 

Day 2 - Short Class 2

Day 3 - Short Class 78

WEEK 2: 

Day 1 - Short Class 1

Day 2 - Short Class 2 

Day 3 - Short Class 78

WEEK 3: 

Day 1 - Short Class 59

Day 2 - Short Class 20 

Day 3 - Short Class 23

WEEK 4:

Day 1 - Short Class 1
Day 2 - Short Class 7

Day 3 - Short Class 54

WEEK 5:
Day 1 - Short Class 1
Day 2 - Short Class 2
Day 3 - Short Class 7

WEEK 6:
Day 1 - Short Class 96
Day 2 - Short Class 20
Day 3 - Short Class 78

WEEK 7:
Day 1 - Short Class 1
Day 2 - Short Class 36
Day 3 - Short Class 35

WEEK 8:
Day 1 - Short Class 37
Day 2 - Short Class 40
Day 3 - Short Class 78

WEEK 9:
Day 1 - Short Class 1
Day 2 - Short Class 36
Day 3 - Short Class 7

WEEK 10:
Day 1 - Short Class 32
Day 2 - Short Class 40
Day 3 - Short Class 78

WEEK 11:
Day 1 - Short Class 11
Day 2 - Short Class 36
Day 3 - Short Class 35

WEEK 12:
Day 1 - Short Class 1
Day 2 - Short Class 40
Day 3 - Short Class 78

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 highly recommend doing your full body CARs routine (Intro Video 5).

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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.

Here’s some options of other joint focused classes:


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 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 - make sure to listen to your body and go at your own pace. At no point should you work in any range of motion that creates pain. Also be mindful of keeping your intensity levels low at first, especially during PAILs/RAILs and in areas of past injury/pain/dysfunction. The goal should be to gradually build up your joints and tissue, not to go 100% max effort in the beginning. Remember, in areas of past injury/pain/dysfunction - the tissue quality could be weak, so the amount of force/stress/load it can absorb will be low at first. Intelligent training is gradually building up and adhering to *progressive* overload. Start off slow and gradually build up over time my friends.

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After you’ve completed your 12 week program - you can restart from the beginning or try out my 3 month Ultimate SHORT Intermediate program.

Here’s my Ultimate SHORT Intermediate Programs:

2 classes per week:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-19

3 classes per week:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-21

4 classes per week:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-17

5 classes per week:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-10

Hope you enjoy the program!