This is my ultimate intermediate program. 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.

In this 3 month program I will teach you how to gradually progress through slightly more advanced classes each month in a systematic approach. This program can be great for those who just completed the 3 month ultimate 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: Class 12
Day 5: Short Class 40

Week 2
Day 1: Short Class 1
Day 2: Short Class 20
Day 3: Short Class 78
Day 4: Short Class 17
Day 5: Short Class 40

Week 3
Day 1: Short Class 1
Day 2: Short Class 36
Day 3: Class 22
Day 4: Class 29
Day 5: Short Class 40

Week 4
Day 1: Short Class 53
Day 2: Short Class 57
Day 3: Class 22
Day 4: Short Class 11
Day 5: Short Class 88

Week 5
Day 1: Class 18
Day 2: Short Class 36
Day 3: Class 22
Day 4: Short Class 50
Day 5: Short Class 40

Week 6
Day 1: Short Class 32
Day 2: Short Class 20
Day 3: Short Class 35
Day 4: Short Class 37
Day 5: Short Class 40

Week 7
Day 1: Short Class 1
Day 2: Short Class 36
Day 3: Class 22
Day 4: Short Class 11
Day 5: Short Class 40

Week 8
Day 1: Class 27
Day 2: Short Class 54
Day 3: Short Class 26
Day 4: Short Class 27
Day 5: Short Class 88

Week 9
Day 1: Short Class 53
Day 2: Short Class 57
Day 3: Class 22
Day 4: Short Class 11
Day 5: Short Class 40

Week 10
Day 1: Class 27
Day 2: Short Class 36
Day 3: Short Class 113
Day 4: Short Class 27
Day 5: Short Class 40

Week 11
Day 1: Short Class 1
Day 2: Short Class 49
Day 3: Class 22
Day 4: Short Class 11
Day 5: Short Class 61


Week 12
Day 1: Class 27
Day 2: Short Class 36
Day 3: Short Class 26
Day 4: Short Class 27
Day 5: Short Class 40

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 highly 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:

Month 1 Choices: 

Class 26: Ankles 

Class 28: Knees 
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

Month 2-3 choices (You can use still use month 1 classes as well): 

Class 16: Knee Flexion & Extension
Class 20: Knees IR & ER
Short Class 10: Ankles & Big toe dorsiflexion
Short Class 28: Ankle dorsiflexion & plantarflexion
Short Class 39: Toes/intrinsic foot strength
Short Class 42: Calf specific (ankle class)
Short Class 47: Wrist Flexion and extension
Short Class 56: Elbow pronation
Short Class 80: Elbow Supination
Short Class 85: TMJ (Jaw)
Short Class 86: Finger CARs

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.

A reminder - make sure to listen to your body and go at your own pace. At no point should you work in any range of motion that creates pain. When training in areas of past injury/pain/dysfunction - the tissue quality could be weak, so the amount of force/stress/load it can absorb will be low at first. Intelligent training is gradually building up and adhering to *progressive* overload. In these areas keep your intensity levels low at first and gradually build up.
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After you’ve completed your 3 month program - I would recommend doing my 3 month Ultimate Advanced program. This will help you build on the progress you’ve made from the 3 month intermediate program. Another option is restarting this intermediate program from the beginning, which is absolutely okay - especially if you’re making great progress and feel comfortable here.

Here’s my Ultimate Advanced Programs if you want to check them out:

https://kinstretchwithbeard.vhx.tv/2-classes-per-week-15

https://kinstretchwithbeard.vhx.tv/3-classes-per-week-18

https://kinstretchwithbeard.vhx.tv/4-classes-per-week-13

https://kinstretchwithbeard.vhx.tv/5-classes-per-week-8

If you have any questions feel free to reach out to me. Hope you enjoy the program!