This is a 3 month intermediate program that features class options from 15-30min. This is a great program for those who have time constraints and need shorter classes! We will focus on the Shoulder, Scapula, Neck, and General Spine.

Week 1:
Day 1: Short Class 41
Day 2: Short Class 7
Day 3: Short Class 94

Day 4: Short Class 23

Week 2:
Day 1: Short Class 54
Day 2: Short Class 81
Day 3: Short Class 18
Day 4: Short Class 67

Week 3:
Day 1: Short Class 84
Day 2: Short Class 7
Day 3: Short Class 15
Day 4: Short Class 82

Week 4:
Day 1: Short Class 88
Day 2: Short Class 160
Day 3: Short Class 60
Day 4: Short Class 33

Week 5:
Day 1: Short Class 41
Day 2: Short Class 79
Day 3: Short Class 66
Day 4: Short Class 67

Week 6:
Day 1: Short Class 61
Day 2: Short Class 147
Day 3: Short Class 15
Day 4: Short Class 82

Week 7:
Day 1: Short Class 142
Day 2: Short Class 113
Day 3: Short Class 144
Day 4: Short Class 33

Week 8:
Day 1: Short Class 44
Day 2: Short Class 7
Day 3: Short Class 60
Day 4: Short Class 146

Week 9:
Day 1: Short Class 142
Day 2: Short Class 147
Day 3: Short Class 144
Day 4: Short Class 67

Week 10:
Day 1: Short Class 74
Day 2: Short Class 154
Day 3: Short Class 66
Day 4: Short Class 82

Week 11:
Day 1: Short Class 41
Day 2: Short Class 147
Day 3: Short Class 15
Day 4: Short Class 33

Week 12:
Day 1: Short Class 142
Day 2: Short Class 113
Day 3: Short Class 144
Day 4: Short Class 146

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

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!

I hope you enjoy the program!