3 classes per week
This is my ultimate advanced SHORT program. We will do 3 classes a week for 3 months and the classes will range from around 20-48min. We will target Hips, Shoulders, Scapula, and Spine. These are bigger joints that give you a lot of bang for your buck.
This program can be great for those who just completed the 3 month ultimate intermediate program and want to continue their progress - or for those who’ve been in the program for 4-6 months and want a more advanced 3 month program moving forward.
Week 1:
Day 1: Short Class 90
Day 2: Short Class 36
Day 3: Short Class 7
Week 2:
Day 1: Short Class 11
Day 2: Short Class 40
Day 3: Short Class 26
Week 3:
Day 1: Short Class 75
Day 2: Short Class 36
Day 3: Short Class 113
Week 4:
Day 1: Short Class 27
Day 2: Short Class 40
Day 3: Short Class 147
Week 5:
Day 1: Short Class 90
Day 2: Short Class 57
Day 3: Short Class 133
Week 6:
Day 1: Class 27
Day 2: Short Class 88
Day 3: Short Class 26
Week 7:
Day 1: Short Class 141
Day 2: Short Class 41
Day 3: Short Class 7
Week 8:
Day 1: Short Class 75
Day 2: Short Class 36
Day 3: Short Class 130
Week 9:
Day 1: Short Class 27
Day 2: Short Class 40
Day 3: Short Class 147
Week 10:
Day 1: Short Class 53
Day 2: Short Class 142
Day 3: Short Class 133
Week 11:
Day 1: Class 27
Day 2: Short Class 88
Day 3: Short Class 35
Week 12:
Day 1: Short Class 141
Day 2: Short Class 40
Day 3: Short Class 26
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.
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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:
Class 16: Knee Flexion & Extension
Class 20: Knees IR & ER
Short
Class 9: Ankles Inversion/Eversion
Short Class 10: Ankles and Big Toe Dorsiflexion
Short Class 6: Elbows
Short Class 5: Wrist
Short
Class 33: Neck: Rotation
Short Class 67: Neck: Flexion/Extension
Short Class 82: Neck: Lateral flexion
Short Class 10: Ankles & Big toe dorsiflexion
Short Class 28: Ankle Dorsi/Plantar
Short Class 39: Toes/intrinsic foot strength
Short Class 42: Calf specific
Short Class 47: Wrist Flexion and extension
Short Class 56: Elbow pronation
Short Class 62: Knee End-Range Control
Short Class 80: Elbow Supination
Short Class 85: TMJ (Jaw)
Short Class 86: Finger CARs
You can checkout all my Ankle/Knee/Foot/Toe Classes here: https://kinstretchwithbeard.vhx.tv/class-focus-ankle-knee-foot-toes
You can checkout 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 - then you could pick from any class available above to target that joint.
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.
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After you’ve completed your 3 month program - you can absolutely repeat this program from the beginning or pick from other advanced programs.
Here’s my other advanced Programs:
https://kinstretchwithbeard.vhx.tv/pre-made-programs-advanced
I hope you enjoy the 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 26: Thoracic Spine Extension & Rotation
This class is for the T-Spine. We’ll be focusing on Thoracic Extension & Rotation
Equipment: Yoga Blocks, A wall to put your back against, and something to anchor our hand down (we’re using a kettebell in the video). Also a stick will be optional.
Time Markers:
0:20 CARs (warm up)
6:05 Posteri... -
Short Class 27: Front Splits
This is a skill based class for those who want to improve their front split.
Equipment Needed: Yoga Blocks. Tennis Ball (optional)
Time Markers:
0:25 CARs (warm up)
4:55 Anterior/Posterior Pelvic Tilts (Quadruped Base)
6:55 Side 1 Front Split PAILs/RAILs (Front Split Base)
17:55 Side 1 Hip Flex... -
Short Class 35: Spinal Flexion (Lumbar Focus)
Spinal Flexion Gains - Low Back Focus
Equipment Needed: A chair or bench to sit on. Slant board and resistance band are optional.
Time Markers:
0:20 CARs (warm up)
7:00 Roll Ups (Supine Base)
9:00 Anterior/Posterior Pelvic Tilts (Quadruped Base)
10:40 Spinal Flexion PAILs/RAILs (Seated Base)
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Short Class 36: Shoulder IR/ER/Flex (intermediate+)
This is an advanced shoulder class for IR, ER, and Flexion
Equipment Needed: Yoga Blocks. Weights are optional.
This class is great for anyone looking to advance their shoulder work, and this is our first class that targets 3 different PAILs/RAILs bases just for the shoulder.
We’ll do 3 round...
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Short Class 40: Scapula Pro/Ret/Dep (intermediate+)
This is an advanced class for Scapular Protraction, Retraction, and Depression.
Equipment Needed: Yoga Blocks, a stick, and a stretching band. Weights are optional.
This class is great for anyone looking to advance their scapula work, and this is our first class that targets 3 different PAILs/R...
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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 53: Hip End-Range Control
This class will help you develop greater end-range control of your hips
Equipment Needed: Yoga blocks. Tennis ball is optional.
We’ll work a series of different end-range control drills for every joint position of the hip (Flex/Ext/IR/ER/Abd/Add). Movements such as lift offs, passive range hold...
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Short Class 57: Shoulder End-Range Control
This class will help you develop greater end-range control of your shoulders
Equipment Needed: Yoga blocks, and we'll use the wall for one drill. Weights are optional.
We’ll work a series of different end-range control drills for every joint position of the shoulder (Flex/Ext/IR/ER/Abd/Add). Mo...
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Short Class 75: Hip IR/Abduction Frog Base (Advanced Class)
This is an advanced class for Hip IR/Abduction while utilizing frog base
Equipment Needed: Yoga Blocks
The frog base is pretty advanced, as is the cues in this class, so keep that in mind before jumping in.
We'll be working both Hip IR and abduction at the same time in the frog base. This can ...
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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 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...
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Short Class 130: Low Back Extension
This class is for Lumbar Spine Extension
No equipment needed.
Lumbar extension is an area where many people are limited and weak, so we can utilize this class to help improve our capacity in this range of motion.
Now please be mindful that if your low back is an area of weakness, limitation, ...
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Short Class 133: Spine Lateral Flexion (QL Specific)
This class is for Spine Lateral Flexion
No equipment needed.
The QL is often an area of weakness and tightness for a lot of people, so I wanted to make a spine lateral flexion class to help target that area specifically.
Training spine lateral flexion PAILs/RAILs can be very tricky. A lot of...
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Short Class 141: Advanced Hip CARs
This class will feature Advanced Hip CAR variations
Equipment Needed: Ankle Weights, Tennis Ball, and Yoga block are all optional, but the Weights and Ball are great tools to help make movements more advanced.
Here’s a link to some ankle weights on amazon:
https://tinyurl.com/ankle-weight...
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Short Class 142: Advanced Shoulder CARs
This class will feature Advanced Shoulder CAR variations
Equipment Needed: Light Dumbbells and 2 tennis balls
Here’s a link to some light dumbbells on amazon:
https://tinyurl.com/light-weightsFor a class like this, I recommend doing at least 3 months of Kinstretch beforehand.
This is essen...
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Short Class 147: Advanced Thoracic CARs
This class will feature Advanced Thoracic CAR variations
Equipment Needed: Yoga block, some type of weight (dumbbell, kettlebell, weight plate, etc.), and stability ball is optional.
For a class like this, I recommend doing at least 3 months of Kinstretch beforehand.
This is essentially a ci...
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Class 27: Advanced Hip IR/ER/Abduction
This is an advanced class for Hip IR, ER, and Abduction
Equipment Needed: Yoga Blocks. Ankles weights and tennis balls are optional.
This may be one of our most advanced classes yet, so keep that in mind before joining in.
We'll be working both Hip IR/ER at the same time in the 90/90 position....
