4 classes per week
This is my ultimate intermediate program. We will do 4 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.
In this 3 month program I will teach you how to gradually progress through slightly more advanced classes each month in a systematic approach. This program can be great for those who just completed the 3 month ultimate beginner program and want to continue their progress - or for those who’ve been in the program for a couple months and want to settle in on a good 3 month plan moving forward.
Week 1:
Day 1: Short Class 1
Day 2: Short Class 36
Day 3: Short Class 78
Day 4: Short Class 3
Week 2:
Day 1: Class 29
Day 2: Short Class 20
Day 3: Short Class 35
Day 4: Short Class 3
Week 3:
Day 1: Short Class 17
Day 2: Short Class 36
Day 3: Short Class 78
Day 4: Short Class 13
Week 4:
Day 1: Short Class 1
Day 2: Short Class 20
Day 3: Short Class 113
Day 4: Short Class 3
Week 5:
Day 1: Class 29
Day 2: Short Class 36
Day 3: Short Class 78
Day 4: Short Class 18
Week 6:
Day 1: Short Class 11
Day 2: Short Class 2
Day 3: Class 22
Day 4: Short Class 40
Week 7:
Day 1: Short Class 1
Day 2: Short Class 36
Day 3: Short Class 78
Day 4: Short Class 40
Week 8:
Day 1: Short Class 32
Day 2: Short Class 2
0
Day 3: Short Class 37
Day 4: Class 22
Week 9:
Day 1: Short Class 77
Day 2: Short Class 36
Day 3: Short Class 26
Day 4: Short Class 40
Week 10:
Day 1: Class 18
Day 2: Short Class 2
Day 3: Short Class 50
Day 4: Class 22
Week 11:
Day 1: Short Class 32
Day 2: Short Class 36
Day 3: Short Class 37
Day 4: Short Class 40
Week 12:
Day 1: Short Class 53
Day 2: Short Class 57
Day 3: Class 22
Day 4: Short Class 40
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 Tuesday, Day 3 is a Thursday, and Day 4 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 5th day (or 6th day) option, depending on what joint is your biggest priority to add:
Month 1 Choices:
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 flexion
Month 2-3 choices (You can use still use month 1 classes as well):
Class 16: Knee Flexion & Extension
Class 20: Knees IR & ER
Short Class 10: Ankles & Big toe dorsiflexion
Short Class 28: Ankle dorsiflexion & plantarflexion
Short Class 39: Toes/intrinsic foot strength
Short Class 42: Calf specific (ankle class)
Short Class 47: Wrist Flexion and extension
Short Class 56: Elbow pronation
Short Class 80: Elbow Supination
Short Class 85: TMJ (Jaw)
Short Class 86: Finger CARs
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 5” 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 6’ as well if you had two additional joints you wanted to prioritize each week. So an example would be Day 5 is for the knees and Day 6 is for the ankles - then you could pick from any class available above to target that joint.
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. When training 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. In these areas keep your intensity levels low at first and gradually build up.
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After you’ve completed your 3 month program - I would recommend doing my 3 month Ultimate Advanced program. This will help you build on the progress you’ve made from the 3 month intermediate program. Another option is restarting this intermediate program from the beginning, which is absolutely okay - especially if you’re making great progress and feel comfortable here.
Here’s my Ultimate Advanced Programs if you want to check them out:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-15
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-18
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-13
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-8
If you have any questions feel free to reach out to me. Hope you enjoy the program!
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Class 18: Hip IR
Here is our first Hip IR only class!
Equipment Needed: Yoga blocks. Tennis ball and Anke weight optional.
Time Markers:
0:15 CARs (warm up)
6:27 Hip Capsular CARs (Supine Base)
10:10 Side 1 IR PAILs/RAILs + Lift Offs + Passive Range Holds (Half 90/90 Base)
26:45 Side 2 IR PAILs/RAILs + Lift Of... -
Class 22: Advanced Spine Circuit
Spine...meet progressive overload (Advanced Class)
Equipment Needed: Yoga Blocks. Weights are optional, but in the class we use Dumbbells, Kettlebells, Ankle Weights, and a weight belt.
Time Markers:
0:33 CARs (warm up)
5:55 Weighted Thoracic CARs (Wide Stance Base)
8:15 Loaded Spinal Segmenta... -
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...
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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
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 3: Full Body - Hips/Shoulder/Scap/Spine
This class will be a great Full Body option. We'll target Shoulders, Scapula, Hips, and the Spine. We're also doing this in a circuit style, so minimal breaks, and a lot of work. This class is a shorter version of Class 11.
Equipment Needed: Yoga Blocks.
Tme Markers:
0:15 CARs (warm up)
11:30 ... -
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 13: Full Body Circuit - Hips/Shoulder/Scap/Spine
This class will be more of a Full Body option. We'll target Shoulders, Scapula, Hips, and the Spine. We're also doing this in a circuit style, so get those minds right!
Equipment Needed: Yoga Blocks, Resistance Band is optional
Time Markers:
0:12 CARs (warm up)
10:47 Hip Kinetic Stretching (9... -
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 18: Scapular Protraction & Retraction
This Class will feature both Scapular Protraction and Retraction
Equipment Needed: Yoga Blocks and a Stick or Stretching Band
Time Markers:
0:15 CARs (warm-up)
5:33 Scapular Retraction PAILs/RAILs (Prone Lying Base)
12:25 Scapular Retraction Lift Offs (Prone Lying Base)
14:10 Scapular Protract... -
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 CARsHere we’ll explore ...
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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 32: Hip Flexion (Hamstring Specific)
This is a hamstring specific mobility class
Equipment Needed: Yoga blocks, a box to place your leg up on. Tennis ball, extra padding for your ankle/knee, and sticks for balance are optional…you can use a wall for balance, and get creative with the padding.
Time Markers:
0:30 CARs (warm up)
8:... -
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)
... -
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 37: Hip Extension (Quad/Psoas/Hip Flexor Specific)
We got a hip flexor/psoas specific class
Equipment Needed: Yoga blocks, something to prop your leg up on (we use plyo boxes). Extra padding for your ankle/knee and sticks for balance are optional.
A lot of people deal with “tight” hip flexors/psoas, and typically tightness = weakness, so utiliz...
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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 50: Hip ER
This will be a single joint focused class, featuring Hip External Rotation.
Equipment Needed: Yoga blocks (depending on your current mobility).
Rotation is king when it comes to the hips, so if you struggle with rotational mobility, specifically in ER, this class will be great for you. I wanted...
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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 77: Hip Abduction (Butterfly Base)
This class will be for Hip Abduction utilizing the Butterfly base
Equipment Needed: Yoga blocks
The butterfly base is a common stretch, but we’ll turn a common stretch into a powerful mobility exercise through PAILs/RAILs and lift offs. Abduction is one of my favorite bases to PAILs/RAILs becau...
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Short Class 78: Spine Circuit
This class is all about the Spine.
Equipment Needed: Yoga Blocks and we’ll be using a wall from a couple drills.
In this class we'll go through different drills for the spine with a slightly more up tempo pace. Please go at your own pace though, if you need to pause the video and slow things do...
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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...
