4 classes per week
This is my ultimate advanced 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 more advanced classes each month in a systematic approach. 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: Class 27
Day 2: Short Class 36
Day 3: Class 22
Day 4: Class 19
Week 2:
Day 1: Short Class 32
Day 2: Short Class 40
Day 3: Short Class 26
Day 4: Short Class 37
Week 3:
Day 1: Short Class 36
Day 2: Class 22
Day 3: Short Class 11
Day 4: Short Class 40
Week 4:
Day 1: Class 27
Day 2: Class 10
Day 3: Class 22
Day 4: Class 19
Week 5:
Day 1: Short Class 32
Day 2: Short Class 40
Day 3: Short Class 26
Day 4: Short Class 37
Week 6:
Day 1: Short Class 53
Day 2: Short Class 57
Day 3: Short Class 35
Day 4: Class 19
Week 7:
Day 1: Class 27
Day 2: Class 10
Day 3: Class 22
Day 4: Short Class 90
Week 8:
Day 1: Short Class 36
Day 2: Short Class 26
Day 3: Short Class 27
Day 4: Short Class 40
Week 9:
Day 1: Class 9
Day 2: Class 10
Day 3: Class 22
Day 4: Class 19
Week 10:
Day 1: Short Class 32
Day 2: Short Class 40
Day 3: Short Class 26
Day 4: Short Class 37
Week 11:
Day 1: Short Class 36
Day 2: Class 27
Day 3: Short Class 35
Day 4: Class 19
Week 12:
Day 1: Short Class 53
Day 2: Short Class 57
Day 3: Class 22
Day 4: Class 11
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:
Class 16: Knee Flexion & Extension
Class 20: Knees IR & ER
Class 26: Ankles Inversion/Eversion/Dorsi
Class 28: Knee IR/ER/Flexion
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 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 - 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
If you have any questions feel free to reach out to me. Hope you enjoy the program!
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Class 9: Hip IR & ER (Intermediate+)
This class is all about rotational capacity of the hips. Targeting both Internal and External Rotation. This class is slightly more advanced than previous classes.
Equipment Needed: Yoga Blocks, Tennis Balls (optional)
Time Markers:
1:05 CARs (warm up)
18:20 Hip Internal/External Rotation (S... -
Class 10: Shoulder IR/ER + Scapular Retraction (Intermediate+)
This class is all about rotational capacity of the shoulders (Internal and External Rotation), and Retraction of the Scapula. This class is slightly more advanced than previous classes.
Equipment Needed: Yoga Blocks, Tennis Balls (optional)
Time Markers:
0:40 CARs (warm up)
19:20 Scapula Prep ... -
Class 11: Full Body. Shoulder/Scap/Spine/Hips (Intermediate+)
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 very challenging both mentally and physically.
Equipment Needed: Yoga Blocks, Tennis Balls (optional)
... -
Class 19: Full Body - Hips/Shoulder/Scap/Spine (intermediate +)
Full. Body. Butter. Advanced Class
Equipment Needed: Yoga blocks. Weights (dumbbells, kettlebells, Indian clubs) will be optional. Also optional: Tennis Ball and Ankle Weights
Time Markers:
0:30 CARs (warm up)
22:00 Advanced Scapular CARs (Plank Base)
24:20 Weighted Hip CARs (Side Lying Base)
... -
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 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....
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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 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 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 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 ...
