This is an intermediate program from that features classes from 20-48min. We will do 3 classes per week for 12 weeks and target the hips, knees, ankles/toes, and spine.

Week 1:

Day 1: Short Class 1 

Day 2: Short Class 9 

Day 3: Class 16

Week 2:

Day 1: Short Class 78

Day 2: Short Class 32 

Day 3: Short Class 10 


Week 3: 

Day 1: Class 20 

Day 2: Short Class 7

Day 3: Short Class 1 


Week 4:

Day 1: Short Class 9 

Day 2: Short Class 62

Day 3: Short Class 113

Week 5: 

Day 1: Short Class 37

Day 2: Short Class 28 

Day 3: Class 16

Week 6:

Day 1: Short Class 78

Day 2: Short Class 11

Day 3: Short Class 39


Week 7:

Day 1: Class 20 

Day 2: Short Class 133

Day 3: Short Class 77 


Week 8:

Day 1: Short Class 89 

Day 2: Short Class 58 

Day 3: Short Class 7

Week 9: 

Day 1: Short Class 96 

Day 2: Short Class 42 

Day 3: Short Class 92

Week 10:

Day 1: Short Class 26

Day 2: Short Class 32 

Day 3: Short Class 9 


Week 11:

Day 1: Short Class 70 

Day 2: Short Class 113

Day 3: Short Class 90 


Week 12:

Day 1: Short Class 10 

Day 2: Short Class 135 

Day 3: Short Class 78

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 the program!