This is my ultimate advanced SHORT program. We will do 4 classes a week for 3 months and the classes will range from around 20-48min. We will target Hips, Shoulders, Scapula, and Spine. These are bigger joints that give you a lot of bang for your buck.

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: Short Class 90

Day 2: Short Class 36

Day 3: Short Class 7
Day 4: Short Class 13

Week 2:
Day 1: Short Class 11 

Day 2: Short Class 40

Day 3: Short Class 26
Day 4: Short Class 48

Week 3: 

Day 1: Short Class 75

Day 2: Short Class 36 

Day 3: Short Class 113
Day 4: Short Class 32

Week 4: 

Day 1: Short Class 27

Day 2: Short Class 36 

Day 3: Short Class 147
Day 4: Short Class 40

Week 5: 

Day 1: Short Class 90

Day 2: Short Class 57

Day 3: Short Class 133
Day 4: Short Class 37

Week 6:

Day 1: Class 27

Day 2: Short Class 88

Day 3: Short Class 26
Day 4: Short Class 13

Week 7: 

Day 1: Short Class 141

Day 2: Short Class 41

Day 3: Short Class 7
Day 4: Short Class 48

Week 8: 

Day 1: Short Class 75

Day 2: Short Class 20

Day 3: Short Class 130
Day 4: Short Class 40

Week 9: 

Day 1: Short Class 27

Day 2: Short Class 49

Day 3: Short Class 147
Day 4: Short Class 18

Week 10: 

Day 1: Short Class 53

Day 2: Short Class 142

Day 3: Short Class 133
Day 4: Short Class 45

Week 11:

Day 1: Class 27

Day 2: Short Class 88

Day 3: Short Class 35
Day 4: Short Class 13

Week 12:

Day 1: Short Class 141

Day 2: Short Class 36 

Day 3: Short Class 26
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. 



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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 

Short Class 9: Ankles Inversion/Eversion

Short Class 10: Ankles and Big Toe Dorsiflexion

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.

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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

I hope you enjoy the program!