3 classes per week
WEEK 1:
Day 1 - Class 1
Day 2 - Class 2
Day 3 - Class 6
WEEK 2:
Day 1 - Class 5
Day 2 - Class 8
Day 3 - Class 7
WEEK 3:
Day 1 - Class 3
Day 2 - Class 4
Day 3 - Class 6
WEEK 4:
Day 1 - Class 5
Day 2 - Class 8
Day 3 - Class 7
WEEK 5:
Day 1 - Short Class 1
Day 2 - Short Class 2
Day 3 - Short Class 78
WEEK 6:
Day 1 - Class 26
Day 2 - Class 8
Day 3 - Short Class 3
WEEK 7:
Day 1 - Short Class 1
Day 2 - Short Class 2
Day 3 - Short Class 78
WEEK 8:
Day 1 - Class 26
Day 2 - Class 8
Day 3 - Short Class 3
WEEK 9:
Day 1 - Class 12
Day 2 - Short Class 36
Day 3 - Short Class 35
WEEK 10:
Day 1 - Class 26
Day 2 - Class 28
Day 3 - Short Class 5
WEEK 11:
Day 1 - Short Class 1
Day 2 - Short Class 40
Day 3 - Short Class 78
Week 12:
Day 1 - Class 5
Day 2 - Short Class 67
Day 3 - Class 8
This program is for beginners. We will do classes 3x a week for 3 months and we progress to slightly more advanced beginner classes after the first month. I recommend, you space out the sessions with an even amount of days in-between for better recovery. Example: Day 1 is a Monday, Day 2 is a Wednesday, Day 3 is a Friday/Saturday. On the days you don’t do classes - I highly recommend doing your full body CARs routine (Intro Video 5).
If you have any questions reach out to me. Hope you enjoy the program!
-
Class 1: Hip IR, Hip Abduction
This class is all about buttering up the Hips!
If you feel medial knee pain in IR there’s more info down below, and check out this thread I made in the forum under the “Additional Content” section: https://kinstretchwithbeard.vhx.tv/forums/additional-content/39851-hip-ir-medial-knee-pain-alterna...
-
Class 2: Shoulder IR/ER + Scapular Retraction
This class is all about the Shoulders and Scapula.
Equipment Needed: Yoga Blocks
Time Markers:
0:24 CARs (warm up)
14:45 Shoulder IR/ER Prep (Kneeling Base)
17:30 Shoulder IR PAILs/RAILs + Lift Offs (Side Lying Base)
38:45 Shoulder ER PAILs/RAILs + Lift Offs (Prone Lying Base)
58:00 Scapular R... -
Class 3: Hip ER, Flexion, & Extension
Another class for the Hips
Equipment Needed: Yoga Blocks. A stretching band (or a regular belt). Extra pad for your knee (if needed). Also possibly a stick for balance if you need it, but you could also use another prop or the wall.
Time Markers:
0:40 CARs (warm up)
17:00 Hip IR/ER Prep (Supine... -
Class 4: Shoulder Flexion & Adduction, Scapular Protraction
Another class for Shoulders and Scapula
Equipment Needed: An elevated surface to place our hands on, like a bench, chair, or coffee table. A band like TRX or Ring (or stretch band), or anything to grab onto like the inside of a door frame.
Time Markers:
0:45 CARs (warm up)
15:34 Shoulder Flexi... -
Class 5: Ankle Inversion & Dorsiflexion, Big Toe Dorsi, Intrinsic Foot Strength
This class is all about the ankles and feet. Especially important for all my runners.
Equipment Needed: Something to sit on like a chair or plyo boxes
Time Markers:
1:00 CARs (warm up)
17:00 Ankle Inversion PAILs/RAILs (Elevated Seated Base)
33:02 Ankle Dorsiflexion PAILs/RAILs (Combat Stance ... -
Class 6: Spine
This class is all about the Spine, and we'll throw in some Pelvic movements as well.
Equipment Needed: Yoga Blocks. If you have a stability ball or resistance/stretching band they could come in handy, but not necessary.
Time Markers:
0:40 CARs (warm up)
18:55 Jefferson Curls
24:25 Anterior/Po... -
Class 7: Progressed CARs + Hinges/Liftoffs
Here you get to train with me. We'll go through various movements for the hips, shoulders, scapula, and spine.
Equipment Needed: Yoga Blocks
Time Markers:
0:15 CARs (warm up)
16:50 Knee Hinges + Capsular Hip CARs (Side Lying Base)
22:10 Shoulder Swimmers (Prone Lying Base - Optional Block or ... -
Class 8: Wrist Ext, Elbow Flexion, Knee IR & Flexion
In this class we'll focus on Knee IR and Flexion. Along with Wrist Extension, and Elbow Flexion.
Equipment Needed: Yoga Blocks. Sticks or other props for balance if needed, but you could use the wall. Extra pad for your knee if you need it.
Time Markers:
0:40 CARs (warm up)
16:40 Wrist Extensio... -
Class 12: Hip Flexion & Extension
This class is all about the Hips. We'll focus on Linear movements like Flexion and Extension.
Equipment Needed: Yoga Blocks. Extra pad for your knee. Also possibly a stick for balance if you need it, but you could also use another prop or the wall.
Time Markers:
0:18 CARs (warm up)
12:12 Hip Fl... -
Class 26: Ankle Inversion/Eversion/Dorsiflexion
We'll target Ankle Inversion, Eversion, and Dorsiflexion. This will be a slightly more advanced ankle class than past ones, and we feature 3 new bases.
Equipment Needed: In this class we use a slant board, kettlebell, and sticks for balance. Though for all these you can get creative with differe...
-
Short Class 1: Hip IR & ER
This class is all about rotational capacity of the hips. Targeting both Internal and External Rotation. This class is a shorter version of Class 9.
Equipment Needed: Yoga Blocks
Time Markers:
0:10 CARs (warm up)
9:35 Hip IR PAILs/RAILs + Lift Offs (90/90 Base)
28:00 Hip ER PAILs/RAILs + Lift... -
Short Class 2: Shoulder IR/ER + Scapular Retraction
This class is all about rotational capacity of the shoulders (Internal and External Rotation), and Retraction of the Scapula. This class is a shorter version of Class 10.
Equipment Needed: Yoga Blocks, Tennis Balls (optional)
Time Markers:
0:15 CARs (warm up)
9:40 Shoulder IR/ER (Tall Kneeling... -
Short Class 3: Full Body - Hips/Shoulder/Scap/Spine
This class will be a great Full Body option. We'll target Shoulders, Scapula, Hips, and the Spine. We're also doing this in a circuit style, so minimal breaks, and a lot of work. This class is a shorter version of Class 11.
Equipment Needed: Yoga Blocks.
Tme Markers:
0:15 CARs (warm up)
11:30 ... -
Short Class 5: Wrist
This class is all about the Wrist. We'll target 3 joint positions for the wrist: flexion, extension, and ulnar deviation.
No equipment needed.
Time Markers:
0:08 Wrist CARs
2:10 Wrist Extension PAILs/RAILs (Collapsed Quadrupedal Base)
10:45 Wrist Extension Lift Offs (Collapsed Quadrupedal Base... -
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...
-
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...
-
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 ...
-
Short Class 78: Spine Circuit
This class is all about the Spine.
Equipment Needed: Yoga Blocks and we’ll be using a wall from a couple drills.
In this class we'll go through different drills for the spine with a slightly more up tempo pace. Please go at your own pace though, if you need to pause the video and slow things do...
