This is a 3 month intermediate program that features some shorter class options. 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.

This program is great for those who just completed the 3 month ultimate SHORT 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 40

Week 2:
Day 1: Short Class 11
Day 2: Short Class 20
Day 3: Short Class 7
Day 4: Short Class 3

Week 3:
Day 1: Short Class 96
Day 2: Short Class 36
Day 3: Short Class 35
Day 4: Short Class 40

Week 4:
Day 1: Short Class 32
Day 2: Short Class 40
Day 3: Short Class 26
Day 4: Short Class 48

Week 5:
Day 1: Short Class 77
Day 2: Short Class 41
Day 3: Short Class 78
Day 4: Short Class 40

Week 6:
Day 1: Short Class 1
Day 2: Short Class 36
Day 3: Short Class 7
Day 4: Short Class 3

Week 7:
Day 1: Short Class 90
Day 2: Short Class 88
Day 3: Short Class 113
Day 4: Short Class 40

Week 8:
Day 1: Short Class 1
Day 2: Short Class 2
Day 3: Short Class 78
Day 4: Short Class 48

Week 9:
Day 1: Short Class 53
Day 2: Short Class 57
Day 3: Short Class 26
Day 4: Short Class 40

Week 10:
Day 1: Short Class 75
Day 2: Short Class 20
Day 3: Short Class 22
Day 4: Short Class 3

Week 11:
Day 1: Short Class 11
Day 2: Short Class 88
Day 3: Short Class 78
Day 4: Short Class 48

Week 12:
Day 1: Short Class 59
Day 2: Short Class 41
Day 3: Short Class 43
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 recommend doing your full body CARs routine (Intro Video 5) if you have the time available.

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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 5” option to your program and fill in with one of these classes. Which joint you would pick on your 5th 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.
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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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If after completing the program you want to do it again, you absolutely can! There is no limit to how many times you can repeat the same program.

I hope you enjoy the classes!