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!