5-6 classes per week
This is an advanced program for the full body. We will do 5 classes per week for 3 months. I’ve outlined 2 programs below based on how many classes you want to do per week. There’s a program structure for 5x a week and 6x a week. How many classes you decide to take is totally up to you and your schedule!
WEEK 1:
Day 1 - Class 9
Day 2 - Short Class 36
Day 3 - Class 22
Day 4 - Class 26
Day 5 - Class 28
WEEK 2:
Day 1 - Short Class 22
Day 2 - Short Class 40
Day 3 - Short Class 26
Day 4 - Short Class 39
Day 5 - Short Class 5
WEEK 3:
Day 1 - Class 27
Day 2 - Short Class 20
Day 3 - Class 22
Day 4 - Short Class 6
Day 5 - Short Class 40
WEEK 4:
Day 1 - Short Class 17
Day 2 - Class 26
Day 3 - Short Class 57
Day 4 - Short Class 67
Day 5 -Short Class 62
WEEK 5:
Day 1 - Short Class 35
Day 2 - Short Class 153
Day 3 - Short Class 27
Day 4 - Short Class 36
Day 5 - Short Class 113
WEEK 6:
Day 1 - Short Class 28
Day 2 - Short Class 6
Day 3 - Short Class 40
Day 4 - Class 22
Day 5 - Short Class 111
WEEK 7:
Day 1 - Class 20
Day 2 - Short Class 153
Day 3 - Short Class 150
Day 4 - Short Class 33
Day 5 - Class 27
WEEK 8:
Day 1 - Short Class 41
Day 2 - Short Class 26
Day 3 - Short Class 143
Day 4 - Short Class 40
Day 5 - Class 16
WEEK 9:
Day 1 - Class 22
Day 2 - Class 19
Day 3 - Class 26
Day 4 - Class 11
Day 5 - Short Class 5
WEEK 10:
Day 1 - Short Class 27
Day 2 - Short Class 36
Day 3 - Class 22
Day 4 - Short Class 6
Day 5 - Short Class 40
WEEK 11:
Day 1 - Class 28
Day 2 - Class 26
Day 3 - Short Class 67
Day 4 - Short Class 153
Day 5 - Class 19
WEEK 12:
Day 1 - Short Class 111
Day 2 - Short Class 26
Day 3 - Short Class 39
Day 4 - Short Class 62
Day 5 - Short Class 150
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Week 1:
Day 1: Class 9
Day 2: Short Class 36
Day 3: Class 22
Day 4: Class 26
Day 5: Class 28
Day 6: Short Class 22
Week 2:
Day 1: Short Class 40
Day 2: Short Class 26
Day 3: Short Class 39
Day 4: Short Class 5
Day 5: Class 27
Day 6: Short Class 20
Week 3:
Day 1: Class 22
Day 2: Short Class 6
Day 3: Short Class 40
Day 4: Short Class 17
Day 5: Class 26
Day 6: Short Class 57
Week 4:
Day 1: Short Class 67
Day 2: Short Class 62
Day 3: Short Class 35
Day 4: Short Class 153
Day 5: Short Class 27
Day 6: Short Class 36
Week 5:
Day 1: Short Class 113
Day 2: Short Class 28
Day 3: Short Class 6
Day 4: Short Class 40
Day 5: Class 22
Day 6: Short Class 111
Week 6:
Day 1: Class 20
Day 2: Short Class 153
Day 3: Short Class 150
Day 4: Short Class 33
Day 5: Class 27
Day 6: Short Class 41
Week 7:
Day 1: Short Class 26
Day 2: Short Class 143
Day 3: Short Class 40
Day 4: Class 16
Day 5: Class 22
Day 6: Class 19
Week 8:
Day 1: Class 26
Day 2: Class 11
Day 3: Short Class 5
Day 4: Short Class 27
Day 5: Short Class 36
Day 6: Class 22
Week 9:
Day 1: Short Class 6
Day 2: Short Class 40
Day 3: Class 28
Day 4: Class 26
Day 5: Short Class 67
Day 6: Short Class 153
Week 10:
Day 1: Class 19
Day 2: Short Class 111
Day 3: Short Class 26
Day 4: Short Class 39
Day 5: Short Class 62
Day 6: Short Class 150
Week 11:
Day 1: Class 9
Day 2: Short Class 36
Day 3: Class 22
Day 4: Class 26
Day 5: Class 28
Day 6: Short Class 22
Week 12:
Day 1: Short Class 40
Day 2: Short Class 26
Day 3: Short Class 39
Day 4: Short Class 5
Day 5: Class 27
Day 6: Short Class 20
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Since you’re targeting the full body, it won’t matter which days you take the classes each week, you can do them on any day of the week that works best for you!
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!
Just a reminder - when you’re 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. When I cue things like ‘greatest and safest effort’ - this is relative to the individual and their capacity in a certain area. So if you know you’re training in area where the tissue quality might not be very strong, you want to keep your ‘max effort’ low at first. The goal is to adhere to progressive overload and slowly build up. Always listen to your body 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. Slowly building up in areas of weakness/limitation is definitely key!
You can repeat this 3 month program as many times as you like or try out one of my many other programs!
I hope you enjoy the program!
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Short Class 62: Knee End-Range Control
This class will help you develop greater end-range control of your knees
Equipment Needed: Yoga blocks and extra padding for your knees. Ankle weight is optional.
We’ll work a series of different end-range control drills for every position of the knee (Flexion, Extension, IR/ER). Movements such...
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Short Class 67: Neck Extension and Flexion
This class is for Neck (Cervical Spine) Flexion and Extension
No Equipment Needed.
The neck is an area that a lot of people have STI's (Shitty Tissue Issues). They lack strength and neurological control in this area, mostly because we rarely train this area to be strong in traditional strength ...
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Short Class 111: Hip and Shoulder Circuit
This is a spicy hip and shoulder circuit!
Equipment Needed: A yoga block and we’ll be using a wall for one movement. 3 optional props: ankle weight, light dumbbell, and tennis ball.
This will be an up-tempo class where we work multiple different movements, altering between hip and shoulder spec...
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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 143: Advanced Elbow CARs
This class will feature Advanced Elbow CAR variations
Equipment Needed: Dumbbell and/or Mace/Indian Club
Here’s a link some light Mace/Indian Clubs on amazon:
https://tinyurl.com/logestmaceFor a class like this, I recommend doing at least 3 months of Kinstretch beforehand.
This is essentia...
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Short Class 150: Advanced Full Body Circuit
This is an advanced full body circuit
Equipment Needed: Yoga block. Ankle weight and dumbbells/weight optional.
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 movements one...
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Short Class 153: Wrist Mobility (Intermediate+)
This class is all about the Wrist. We'll target 3 joint positions for the wrist: flexion, extension, and ulnar deviation.
Equipment Needed: I’ll be using an ankle weight and dumbbells, but as always, weights are optional.
We work through a series of wrist mobility exercises, including Wrist Ext...
