5 classes per week
This is a 3 month intermediate program that features some shorter class options. We will do 5 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 11
Day 5: Short Class 40
Week 2:
Day 1: Short Class 96
Day 2: Short Class 20
Day 3: Short Class 7
Day 4: Short Class 32
Day 5: Short Class 88
Week 3:
Day 1: Short Class 77
Day 2: Short Class 36
Day 3: Short Class 35
Day 4: Short Class 1
Day 5: Short Class 40
Week 4:
Day 1: Short Class 90
Day 2: Short Class 41
Day 3: Short Class 26
Day 4: Short Class 53
Day 5: Short Class 40
Week 5:
Day 1: Short Class 1
Day 2: Short Class 2
Day 3: Short Class 78
Day 4: Short Class 11
Day 5: Short Class 88
Week 6:
Day 1: Short Class 32
Day 2: Short Class 36
Day 3: Short Class 7
Day 4: Short Class 37
Day 5: Short Class 40
Week 7:
Day 1: Short Class 77
Day 2: Short Class 41
Day 3: Short Class 113
Day 4: Short Class 90
Day 5: Short Class 88
Week 8:
Day 1: Short Class 1
Day 2: Short Class 20
Day 3: Short Class 78
Day 4: Short Class 53
Day 5: Short Class 57
Week 9:
Day 1: Short Class 59
Day 2: Short Class 36
Day 3: Short Class 26
Day 4: Short Class 11
Day 5: Short Class 40
Week 10:
Day 1: Short Class 96
Day 2: Short Class 41
Day 3: Short Class 7
Day 4: Short Class 37
Day 5: Short Class 88
Week 11:
Day 1: Short Class 75
Day 2: Short Class 49
Day 3: Short Class 35
Day 4: Short Class 22
Day 5: Short Class 60
Week 12:
Day 1: Short Class 111
Day 2: Short Class 78
Day 3: Short Class 40
Day 4: Short Class 59
Day 5: Short Class 41
Since we work two hip classes and two shoulder/scap classes a week, it will be great to space out the same joint focus evenly throughout your week. Example would be Day 1 and Day 4 (Hip classes) to be placed on a Monday and Thursday. Then Day 2 and Day 5 (Shoulder/Scap classes) to be placed on a Tuesday and Friday. Day 3 (spine) can be on a Wednesday, Saturday, or Sunday in this scenario. 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 6th day (or 7th day) option, depending on what joint is your biggest priority to add:
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 6” option to your program and fill in with one of these classes. Which joint you would pick on your 6th day would be completely dependent on you and your goals. You could even add a ‘Day 7’ as well if you had two additional joints you wanted to prioritize each week. So an example would be Day 6 is for the knees and Day 7 is for the ankles.
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A reminder - when you’re new and just starting Kinstretch, it’s a good idea to keep your intensity levels low at first, especially during PAILs/RAILs. The goal should be to gradually build up your joints and tissues over time. Not to go 100% max effort in the beginning, as you may risk overloading areas of weakness and limitation too much too soon. This is especially important when you’re training in areas of past injury/pain/dysfunction. The quality of tissue in these areas could be weak, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low initially if you have to, 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.
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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!
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Short Class 1: Hip IR & ER
This class is all about rotational capacity of the hips. Targeting both Internal and External Rotation. This class is a shorter version of Class 9.
Equipment Needed: Yoga Blocks
Time Markers:
0:10 CARs (warm up)
9:35 Hip IR PAILs/RAILs + Lift Offs (90/90 Base)
28:00 Hip ER PAILs/RAILs + Lift... -
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 7: Spine Circuit
This class is all about the Spine, and we'll throw in some Pelvic movements as well.
No equipment needed, but If you have a stability ball or resistance/stretching band they could come in handy, but not necessary.
Time Markers:
0:10 CARs (warm up)
5:20 Advances Neck CARs (“Up-Beard” Base)
6:5... -
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 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 22: Hip Circuit
This class is an advanced hip circuit. High tempo, advanced movements, and all the butter.
Equipment Needed: Yoga blocks. Tennis balls and ankle weights optional.
Time Markers:
0:38 Hip CARs (Standing Hands on Wall)
3:00 Knee Hinges in Hip Flexion (Supine Base)
5:07 Kinetic Stretching (Middle ... -
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 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 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 49: Shoulder IR
All about Shoulder IR - single joint focused class
No equipment needed: Though you can use a yoga block for your head to rest on during our IR base if you like.
The fundamental motion of our shoulder is rotation. So in order to expand space (“mobility”) within a joint capsule we must first esta...
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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 59: Low back & Hamstring Circuit
Equipment Needed: Yoga blocks. Tennis ball optional.
This will be an up-tempo class where we work multiple different movements, altering between hamstring and low back specific drills.
Low back and hamstrings are typically areas of tightness and weakness for people. So I wanted to offer a quic...
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Short Class 60: Scapular Retraction
This will be a single joint focus class for Scapular Retraction
Equipment needed: Yoga blocks and in one drill we're going to be using the wall.
Retraction is one of the most commonly limited areas for peoples in their scapula. In conventional fitness we're often told to retract our scapula to ...
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Short Class 75: Hip IR/Abduction Frog Base (Advanced Class)
This is an advanced class for Hip IR/Abduction while utilizing frog base
Equipment Needed: Yoga Blocks
The frog base is pretty advanced, as is the cues in this class, so keep that in mind before jumping in.
We'll be working both Hip IR and abduction at the same time in the frog base. This can ...
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Short Class 77: Hip Abduction (Butterfly Base)
This class will be for Hip Abduction utilizing the Butterfly base
Equipment Needed: Yoga blocks
The butterfly base is a common stretch, but we’ll turn a common stretch into a powerful mobility exercise through PAILs/RAILs and lift offs. Abduction is one of my favorite bases to PAILs/RAILs becau...
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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 88: Shoulder Extension
This will be a single joint focus class for Shoulder Extension
Equipment Needed: We’ll be using a stick
We utilize a stick in this class, but if you don’t have a stick you can get creative. You can do this base from a kneeling position and you can prop your hand up on a table, chair, bench, or...
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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 ...
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Short Class 96: Hip Flexion
This is a single joint focus class for Hip Flexion
Equipment Needed: Yoga blocks, a box to place your leg up on, and something for balance (we use sticks).
Having good hip flexion is important for many different goals, such as: squats, lunges, deadlifts, leg presses, jumping, running, hiking, e...
