4 classes per week
This program is for beginners who want to focus on upper body joints. We will be targeting the shoulders, scapula, general spine, and neck. This program features 4 classes per week for 3 months.
Week 1:
Day 1: Class 2
Day 2: Class 6
Day 3: Class 4
Day 4: Short Class 23
Week 2:
Day 1: Class 2
Day 2: Class 6
Day 3: Class 4
Day 4: Short Class 23
Week 3:
Day 1: Class 2
Day 2: Class 6
Day 3: Class 4
Day 4: Short Class 23
Week 4:
Day 1: Short Class 2
Day 2: Short Class 78
Day 3: Short Class 18
Day 4: Short Class 82
Week 5:
Day 1: Short Class 20
Day 2: Short Class 78
Day 3: Short Class 15
Day 4: Short Class 67
Week 6:
Day 1: Short Class 41
Day 2: Short Class 78
Day 3: Short Class 40
Day 4: Short Class 82
Week 7:
Day 1: Short Class 36
Day 2: Short Class 26
Day 3: Short Class 40
Day 4: Short Class 67
Week 8:
Day 1: Short Class 20
Day 2: Short Class 78
Day 3: Short Class 15
Day 4: Short Class 82
Week 9:
Day 1: Short Class 41
Day 2: Short Class 78
Day 3: Short Class 40
Day 4: Short Class 67
Week 10:
Day 1: Short Class 36
Day 2: Short Class 26
Day 3: Short Class 40
Day 4: Short Class 82
Week 11:
Day 1: Short Class 20
Day 2: Class 22
Day 3: Short Class 15
Day 4: Short Class 67
Week 12:
Day 1: Short Class 36
Day 2: Class 22
Day 3: Short Class 40
Day 4: Short Class 82
I recommend to space out the sessions with an even amount of days in-between if possible. For example: Day 1: Monday, Day 2: Tuesday, Day 3: Thursday, Day 4: Friday/Saturday
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!
You can repeat this 3 month program as many times as you like, or you can try my intermediate Shoulder/Scapula/Neck/Spine next as a nice progression to this one!
Here are my intermediate Shoulder/Scapula/Neck/Spine programs:
2x a week:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-25
3x a week:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-29
4x a week:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-23
5x a week:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-13
I hope you enjoy the program!
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Class 2: Shoulder IR/ER + Scapular Retraction
This class is all about the Shoulders and Scapula.
Equipment Needed: Yoga Blocks
Time Markers:
0:24 CARs (warm up)
14:45 Shoulder IR/ER Prep (Kneeling Base)
17:30 Shoulder IR PAILs/RAILs + Lift Offs (Side Lying Base)
38:45 Shoulder ER PAILs/RAILs + Lift Offs (Prone Lying Base)
58:00 Scapular R... -
Class 4: Shoulder Flexion & Adduction, Scapular Protraction
Another class for Shoulders and Scapula
Equipment Needed: An elevated surface to place our hands on, like a bench, chair, or coffee table. A band like TRX or Ring (or stretch band), or anything to grab onto like the inside of a door frame.
Time Markers:
0:45 CARs (warm up)
15:34 Shoulder Flexi... -
Class 6: Spine
This class is all about the Spine, and we'll throw in some Pelvic movements as well.
Equipment Needed: Yoga Blocks. If you have a stability ball or resistance/stretching band they could come in handy, but not necessary.
Time Markers:
0:40 CARs (warm up)
18:55 Jefferson Curls
24:25 Anterior/Po... -
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... -
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 15: Scapular Depression & Elevation
This is our first Scapula only class, and we'll target both Scapular Depression and Elevation.
Equipment Needed: Stretch Band. I'm using the "OPTP Stretch Out Strap" and I got it on Amazon.
Time Markers:
0:15 CARs (warm up)
5:25 Scapular Elevation PAILs/RAILs (Seated Base)
14:13 Scapular Eleva... -
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 23: Neck and Pelvis Circuit
This class will be for the Neck and the Pelvis
Equipment Needed: Yoga Blocks
Time Markers:
0:13 CARs (warm up)
1:30 Anterior/Posterior Pelvic Tilts (Quadrupedal Base)
3:15 Neck CARs (Elevated Prone Base)
4:50 Anterior/Posterior Pelvic Tilts (Bridge Base)
6:30 Neck CARs (Elevated Supine Base)
8... -
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 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 67: Neck Extension and Flexion
This class is for Neck (Cervical Spine) Flexion and Extension
No Equipment Needed.
The neck is an area that a lot of people have STI's (Shitty Tissue Issues). They lack strength and neurological control in this area, mostly because we rarely train this area to be strong in traditional strength ...
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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 82: Neck Lateral Flexion
This class is for Neck (Cervical Spine) Lateral Flexion
No Equipment Needed.
The neck is an area that a lot of people have STI's (Shitty Tissue Issues). They lack strength and neurological control in this area, mostly because we rarely train this area to be strong in traditional strength traini...
