5 classes per week
This is my ultimate advanced SHORT program. We will do 5 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 32
Day 5: Short Class 40
Week 2:
Day 1: Short Class 11
Day 2: Short Class 88
Day 3: Short Class 26
Day 4: Short Class 37
Day 5: Short Class 40
Week 3:
Day 1: Short Class 75
Day 2: Short Class 41
Day 3: Short Class 113
Day 4: Short Class 127
Day 5: Short Class 18
Week 4:
Day 1: Short Class 27
Day 2: Short Class 36
Day 3: Short Class 147
Day 4: Short Class 141
Day 5: Short Class 40
Week 5:
Day 1: Short Class 90
Day 2: Short Class 57
Day 3: Short Class 133
Day 4: Short Class 77
Day 5: Short Class 60
Week 6:
Day 1: Class 27
Day 2: Short Class 88
Day 3: Short Class 26
Day 4: Short Class 96
Day 5: Short Class 66
Week 7:
Day 1: Short Class 11
Day 2: Short Class 36
Day 3: Short Class 7
Day 4: Short Class 141
Day 5: Short Class 40
Week 8:
Day 1: Short Class 75
Day 2: Short Class 41
Day 3: Short Class 130
Day 4: Short Class 53
Day 5: Short Class 144
Week 9:
Day 1: Short Class 27
Day 2: Short Class 49
Day 3: Short Class 147
Day 4: Short Class 50
Day 5: Short Class 45
Week 10:
Day 1: Short Class 90
Day 2: Short Class 20
Day 3: Short Class 133
Day 4: Short Class 32
Day 5: Short Class 142
Week 11:
Day 1: Short Class 127
Day 2: Short Class 36
Day 3: Short Class 35
Day 4: Short Class 37
Day 5: Short Class 40
Week 12:
Day 1: Class 27
Day 2: Short Class 88
Day 3: Short Class 26
Day 4: Short Class 141
Day 5: Short Class 44
Since we work two hip classes and two shoulder/scap classes per 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).
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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: 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 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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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!
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Class 27: Advanced Hip IR/ER/Abduction
This is an advanced class for Hip IR, ER, and Abduction
Equipment Needed: Yoga Blocks. Ankles weights and tennis balls are optional.
This may be one of our most advanced classes yet, so keep that in mind before joining in.
We'll be working both Hip IR/ER at the same time in the 90/90 position....
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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 13: Full Body Circuit - Hips/Shoulder/Scap/Spine
This class will be more of a Full Body option. We'll target Shoulders, Scapula, Hips, and the Spine. We're also doing this in a circuit style, so get those minds right!
Equipment Needed: Yoga Blocks, Resistance Band is optional
Time Markers:
0:12 CARs (warm up)
10:47 Hip Kinetic Stretching (9... -
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 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 27: Front Splits
This is a skill based class for those who want to improve their front split.
Equipment Needed: Yoga Blocks. Tennis Ball (optional)
Time Markers:
0:25 CARs (warm up)
4:55 Anterior/Posterior Pelvic Tilts (Quadruped Base)
6:55 Side 1 Front Split PAILs/RAILs (Front Split Base)
17:55 Side 1 Hip Flex... -
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 44: Chest Specific Mobility
This class is specific to those who struggle with a tight chest
Equipment Needed: Yoga blocks. A wall, and something to put your hands on (we use an exercise bench).
The chest is a common area people complain about tightness, so I wanted to make a class specific to this area/issue. Here we’ll ...
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Short Class 45: Pull-up Mobility
This class is for everyone trying to level up their pull-up skills
Equipment Needed: Yoga blocks and a pull-up bar (ideally mounted and stable).
Our first PAILs/RAILs base will be for shoulder flexion, which is a perquisite range we need to develop for the pull-ups.
After that we’ll go into a...
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Short Class: 48 Full Body Circuit - Hips/Shoulder/Scap/Spine
Full Body Circuit
Equipment Needed: Yoga Blocks, and a wall (for 1 drill)
We’ll start with full body CARs, then turn our focus on the Shoulders/Scap/Hips/Spine.
This an up-tempo class. If I’m moving too fast in the class, always give yourself the freedom to pause the video and go at your own ...
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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 50: Hip ER
This will be a single joint focused class, featuring Hip External Rotation.
Equipment Needed: Yoga blocks (depending on your current mobility).
Rotation is king when it comes to the hips, so if you struggle with rotational mobility, specifically in ER, this class will be great for you. I wanted...
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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 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 66: Scapular Protraction
Single joint focus class for Scapular Protraction
Equipement needed: Yoga blocks.
Protraction is a range that we typically rest in often in our daily lives - at the desk, on the couch, etc. Most have solid passive range of motion here because of that, but they lack the active strength and cont...
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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 ...
