In this video I will breakdown my top 5 recommend programs that newcomers should start with, the demographic that fits each program best, and how to program Kinstretch with other forms of training like weight lifting, cardio, etc.

Here is a table of contents for what’s in the video:

Time Markers
0:26 Reminder to read the description to your program
0:47 Our programs are organized by joint focus
1:13 Program Option 1: Ultimate Program
2:45 Program Option 1: Ultimate with short classes
3:18 Program Option 2: 15-30min classes
3:58 Program Option 3: Lower Body & Spine
5:19 Program Option 4: Upper Body
5:58 Program Option 5: Full Body Programs
7:06 How many classes a week to take
7:39 How to program Kinstretch with other training
7:45 Programming Kinstretch and weight lifting
9:15 Programming Kinstretch and Cardio
10:10 Reminder that progress takes time

Down below is a summary of what I covered in the video, plus links to all of my top recommend programs and more!

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WEEKLY DOSE:

I have pre-made programs that offer 2 classes a week all the way up to 7 classes a week. You can even just do 1 class a week if you want. How many classes you choose to do per week is totally dependent on your goals, schedule, and capacity for training volume.

I generally recommend beginners to start with 2-3 sessions a week, with 3 being the sweet spot. But I have some students who just do 1-2 classes and others who do 5-7. Pick a schedule that is realistic for you to stay consistent!

For those who want to start off with a lot of classes, I just recommend not training the same joint more than twice a week in the beginning. This way you can space out the sessions for better recovery as you build these areas up. For example, if you target a class for the hips on a Monday and you wanted to train the hips 2x a week, your next class for the hip should come on a Thursday or Friday.
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PROGRAMMING REMINDER 🚨

Once you click on any of my programs, please read the description. I have laid out the full structure of the program within the description so you will know exactly which classes to take each week. I have also laid out other important information in there, so check it out! If you’re on your computer, once you click the program the description will be in the upper left corner of the screen. If you’re on your phone, it will be in the top center of the screen. You will have to click on the “Show More v” button to see the full description.

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PROGRAM OPTION 1

Ultimate Beginner 3 month Program.

This is my top recommended program for beginners.

In the Ultimate programs we target the Hips, Shoulders, Scapula, and Spine. These are bigger joints that give you a lot of bang for your buck so it’s a great place for beginners to start. Saying that, in the description of these programs I show you how to add in additional classes for other joints as well, if desired.

I have two variations of this program, my standard Ultimate, and my Ultimate SHORT. In the standard program, the first 4 weeks will feature longer classes (60-80min) and weeks 5-12 will have shorter and more up-tempo classes (30-50min) that are right to the point. In my Ultimate SHORT program all the classes are from 20-45min from start to finish. Those longer classes within the first 4 weeks in my standard Ultimate program provide more cues and talking, a slower pace, and we start off with Full Body CARs, all which can be helpful for beginners, but I totally understand if that doesn’t work for everyones schedule, so I’ve given you options!

I have both Ultimate programs available from 2-5 classes per week.

Here is my standard Ultimate with full length classes:

2x a week Ultimate Program:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-9

3x a week Ultimate Program:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-11

4x a week Ultimate Program:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-11

5x a week Ultimate Program:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-6

And here is my Ultimate SHORT with the shorter classes:

2x a week classes:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-18

3x a week classes:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-4

4x a week classes:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-7

5x a week classes:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-9

After completing your 3 month beginner program: I have a 3 month variation of both these programs in intermediate, which is a great progression to keep building on your foundation. I also have a 3 month Advanced Ultimate for after that as well. You can also restart this beginner program from the beginning if desired! To find the intermediate program, checkout the description in whichever beginner program you choose!
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PROGRAM OPTION 2

This section features my programs that have classes that are only 15-30min long. So for those who have time constraints or really just want to ease into mobility training, these programs are going to be a great fit for you! All these programs are for 3 months, but you can always do less if desired.

Just like my Ultimate programs, these programs target bigger joints (Hip/Shoulder/Scapula/Spine) that give you a lot of bang for your buck. In the description of these programs, I show you how to add in additional classes for other joints as well, if desired!

2x a week Hip/Shoulder/Spine:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-23

3x a week Hip/Shoulder/Spine:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-31

4x a week Hip/Shoulder/Scapula/Spine:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-24

5x a week Hip/Shoulder/Scapula/Spine:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-12

NEW 15-30min Programs:
3x a week Lower Body (Hips/Knees/Ankles/Feet):
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-40

4x a week Lower Body + Spine:
https://kinstretchwithbeard.vhx.tv/4-classesper-week

You can take these programs as many times as you want!
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I also have a new program that features classes that are only 10-20min. This program has classes for every joint and offers some flexibility in how many classes you can take per week. Make sure to checkout the description for the full breakdown:
https://kinstretchwithbeard.vhx.tv/options-from-1-7-classes-per-week
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PROGRAM OPTION 3

This section is for isolating areas like the Low back, hips, and the lower body. All the programs here are for 3 months, but you can always do less if desired.

First option is my Lower Back and Hip program, which targets the hips, low back, and the general spine. I have this program available in either full length classes or short length, just like my Ultimate and Ultimate Short programs.

2x a week Lower Back and Hip full length classes:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-17

3x a week Lower Back and Hip full length classes:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-14

4x a week Lower Back and Hip full length classes:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-16

3x a week Lower Back and Hip SHORT length classes:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-25

4x a week Lower Back and Hip SHORT length classes:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-19

NEW:
I have recently created a Lower Back, Hip, and Knee program as well! This is for those who have limitations in all of these areas and want a well rounded approach.

Lower Back, Hip, and Knee 3x a week full length classes:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-37

Lower Back, Hip, and Knee 4x a week full length classes:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-28

Lower Back, Hip, and Knee 5x a week full length classes:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-17

Lower Back, Hip, and Knee 3x a week SHORT length classes:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-43

Lower Back, Hip, and Knee 4x a week SHORT length classes:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-31

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Second option is my Lower Body program. This targets the hips, knees, and ankles/foot. I also have a Lower Body + Spine program which target those same joints AND adds a spinal class as well. I have both these variations in full length classes and SHORT length classes!

Lower Body 3x a week full length classes:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-8

Lower Body + Spine 3x a week full length classes:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-9

Lower Body + Spine 4x a week full length classes:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-14

Lower Body SHORT length classes 3x a week:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-24

Lower Body + Spine SHORT length classes 4x a week:
https://kinstretchwithbeard.vhx.tv/4-class-per-week

You can repeat any of these programs as many times as you want, or you can progress to my intermediate variations after completing the beginner program as well.

Here is my intermediate Lower Body 3x a week:
https://kinstretchwithbeard.vhx.tv/3-class-per-week

And my intermediate Lower Body + Spine 4x a week:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-15

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PROGRAM OPTION 4:

This section is for isolating upper body areas. All these programs are for 3 months, but you can always do less if desired.

My top recommend upper body program is for the Shoulder, Scapula, Neck, and Spine. I have this program available from 2-5 classes per week, and available in either full length or short classes as well.

2x a week Shoulder/Scapula/Neck/Spine full length classes:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-22

3x a week Shoulder/Scapula/Neck/Spine full length classes:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-26

4x a week Shoulder/Scapula/Neck/Spine full length classes:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-20

5x a week Shoulder/Scapula/Neck/Spine full length classes:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-11

2x a week Shoulder/Scapula/Neck/Spine SHORT length classes:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-24

3x a week Shoulder/Scapula/Neck/Spine SHORT length classes:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-32

4x a week Shoulder/Scapula/Neck/Spine SHORT length classes:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-25

5x a week Shoulder/Scapula/Neck/Spine SHORT length classes:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-14

After completing your 3 month beginner program: I have a 3 month variation of both these programs in intermediate, which is a great progression to keep building on your foundation. You can also restart this beginner program from the beginning if desired! To find the intermediate program, checkout the description in whichever beginner program you choose!

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PROGRAM OPTION 5

This section is dedicated to my full body programs. In these programs we target your neck down to your toes and everything in-between! These are 3 month programs, but you can do less if desired! I have options to do classes 2-5x a week and to either do full length or short length classes.

This is the full length class variation, and once you click on the description you will see that there are options to pick anywhere from 2-5 classes per week!
https://kinstretchwithbeard.vhx.tv/options-for-2-5-classes-per-week-4

This is the short length variation. Once again, in the description there are options for choosing anywhere from 2-5 classes per week, depending on your schedule!
https://kinstretchwithbeard.vhx.tv/options-for-2-5-classes-per-week-2

After completing this program, you can either pick a more isolated program like the first four options I mentioned above, restart from the beginning of this program, or you can progress to my intermediate full body program here:
https://kinstretchwithbeard.vhx.tv/options-for-2-5-classes-per-week-3

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PROGRAM OPTION 6

You can take a look through my entire library and see if there is anything that peaks your interest! I also have single joint focused programs as well you can checkout if you’d like!

Here are all my beginner programs that feature classes from 45-75min:
https://kinstretchwithbeard.vhx.tv/pre-made-beginner-programs-classes-from-45-75min

Here are all my beginner programs that feature classes from 20-45min:
https://kinstretchwithbeard.vhx.tv/pre-made-beginner-programs-classes-from-20-45min

Here are all my beginner programs that feature classes from 15-30min:
https://kinstretchwithbeard.vhx.tv/pre-made-beginner-programs-classes-from-15-30min

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Here are all my intermediate programs that feature classes from 45-75min:
https://kinstretchwithbeard.vhx.tv/pre-made-intermediate-programs-classes-from-45-75min

Here are all my intermediate programs that feature classes from 20-45min:
https://kinstretchwithbeard.vhx.tv/pre-made-intermediate-programs-classes-from-20-45min

Here are all my intermediate programs that feature classes from 15-30min:
https://kinstretchwithbeard.vhx.tv/intermediate-programs-classes-from-15-30min

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Here are all my advanced programs that feature classes from 45-75min:
https://kinstretchwithbeard.vhx.tv/pre-made-advanced-programs-classes-from-45-75min

Here are all my advanced programs that feature classes from 15-30min:
https://kinstretchwithbeard.vhx.tv/advanced-programs-classes-from-15-30min

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Additional advice:

In regards to when you should progress to an intermediate program, I typically recommend doing at least 2-3 months of beginner programs first. In regards to when you should progress to an advanced program, I would recommend at least 2-3 months of beginner and 2-3 months of intermediate. Saying that, it’s totally fine to stick to certain levels for much longer than just 2-3 months. In Kinstretch, WE control the intensity and how hard certain movements are through our internal tension and our effort, so we can make “beginner” classes and programs harder by gradually building up our intensity and effort. You can make amazing progress at whichever level you partake in. I personally still do plenty of “beginner” classes and programs.

You can absolutely take the same program multiple times, especially if you’re enjoying the program and making good progress with those specific classes. I personally do the same programs and classes repeatedly for the last 5-6 years (boring but effective). It’s all about finding classes that target your areas of need and then getting in consistent work. I choose progress over novelty all the time.
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CREATE YOUR OWN PROGRAM:

For those who don’t want to stick to a specific program and want to pick classes on their own, that’s totally okay. I just recommend not training the same joint more than twice a week at first. This way you can space out the sessions for better recovery as you build these areas up. For example, if you target a class for a specific joint on a Monday and you wanted to train that joint 2x a week, your next class for that joint should come on a Thursday or Friday.

You can checkout all my classes by clicking on the ‘Browse’ tab and scrolling down.

To choose classes by joint focus:
https://kinstretchwithbeard.vhx.tv/choose-class-by-joint-focus

To choose classes by length:
https://kinstretchwithbeard.vhx.tv/choose-class-by-length

To choose classes by month:
https://kinstretchwithbeard.vhx.tv/new-classes-for-december-1

To choose additional class types:
https://kinstretchwithbeard.vhx.tv/additional-class-types

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HOW TO PROGRAM KINSTRETCH WITH OTHER FORMS OF TRAINING:

When it comes to programming Kinstretch and other forms of training (like weight lifting/calisthenics) - If you can do Kinstretch on it’s on day that would be great, but if your schedule doesn’t allow for that: I have tons of students who do both Kinstretch and conventional strength training on the same day with great success. I personally do that myself from time to time as well. If you do both forms of training on the same day, I recommend targeting different areas at first so you don’t apply too much stress in one isolated area. Example: Upper body kinstretch and lower body weight lifting, and vice versa.

If you target different areas, it won’t matter which form of training you do first - that’s all personal preference. On the days I do both, I personally like doing some CARs first (to warm up), then weight lifting, and then a Kinstretch class. As far as if you should do Kinstretch right after weightlifting, that’s totally dependent on your schedule and capacity for training volume. If you’re able to do both forms of training back to back with good energy levels, then there’s nothing wrong with that. But if you’re feeling really exhausted in the second training session, maybe you can try to break it up and do it later in the day for better recovery. It’s all dependent on you and how your body feels. I personally do them back to back with good energy output, but everyone is different.

In regards to programming Kinstretch and cardio. If you’re doing high impact aerobic training like running or plyometrics, it might be a good idea to target upper body Kinstretch on those days. Now, if you’re doing a short run for 15-30min or so, it shouldn’t be a problem training lower body Kinstretch, but once again that depends on the individual and how their body is feeling. Obviously if you’re doing a long run, then your hips/knees/ankles/toes/feet are going to be really fatigued, so doing a Kinstretch class on those areas after might not be the best idea. In regards to which form of training to do first, it might be nice to do your cardio first to get a nice warm up. Saying that, if you do a really intense cardio session that wipes you out, it might be a good idea to space out your Kinstretch session to later in the day to allow for better recovery in-between.

You can also checkout all my ‘warm up’ classes if you’re looking for a good 15min warm up to do before your other forms of training:

https://kinstretchwithbeard.vhx.tv/warm-up-classes

Full body CARs is also a nice warm up.
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I hope this was helpful! Let’s get you buttery!!