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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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 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...
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Short Class 113: Low Back Rotation
Our first ever low back rotation class!
No equipment needed. But if you have limitations in your low back rotation, using yoga blocks can help decrease the overall range of motion in our PAILs/RAILs base.
This class is great for the low back, SI Joint, and even for the hips.
If the low back o...
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Short Class 127: Hip Adduction
This is a single joint focus class for Hip Adduction
No Equipment Needed
We’ll be working 3 rounds of PAILs/RAILs in our adduction base, but always listen to your body and go at your own pace. If 3 rounds feels like too much or if this is an area that's been problematic for you, just stick to j...
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Short Class 130: Low Back Extension
This class is for Lumbar Spine Extension
No equipment needed.
Lumbar extension is an area where many people are limited and weak, so we can utilize this class to help improve our capacity in this range of motion.
Now please be mindful that if your low back is an area of weakness, limitation, ...
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Short Class 133: Spine Lateral Flexion (QL Specific)
This class is for Spine Lateral Flexion
No equipment needed.
The QL is often an area of weakness and tightness for a lot of people, so I wanted to make a spine lateral flexion class to help target that area specifically.
Training spine lateral flexion PAILs/RAILs can be very tricky. A lot of...
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Short Class 141: Advanced Hip CARs
This class will feature Advanced Hip CAR variations
Equipment Needed: Ankle Weights, Tennis Ball, and Yoga block are all optional, but the Weights and Ball are great tools to help make movements more advanced.
Here’s a link to some ankle weights on amazon:
https://tinyurl.com/ankle-weight...
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Short Class 142: Advanced Shoulder CARs
This class will feature Advanced Shoulder CAR variations
Equipment Needed: Light Dumbbells and 2 tennis balls
Here’s a link to some light dumbbells on amazon:
https://tinyurl.com/light-weightsFor a class like this, I recommend doing at least 3 months of Kinstretch beforehand.
This is essen...
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Short Class 144: Advanced Scapula CARs
This class will feature Advanced Scapular CAR variations
Equipment Needed: Dumbbells/weight and a cable resistance band
For a class like this, I recommend doing at least 3 months of Kinstretch beforehand.
This is essentially a circuit class where we’ll be going through several advanced scap...
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Short Class 147: Advanced Thoracic CARs
This class will feature Advanced Thoracic CAR variations
Equipment Needed: Yoga block, some type of weight (dumbbell, kettlebell, weight plate, etc.), and stability ball is optional.
For a class like this, I recommend doing at least 3 months of Kinstretch beforehand.
This is essentially a ci...
