Options for 2-5 classes per week
This is a 3 month program that will target the several joints from your neck all the way down to your toes.
In this program, all the classes are around 20-47min from start to finish. In the majority of my beginner programs, the first month starts with some longer classes around 55-75min, but I totally understand that some people have restrictions in their schedule. So I’ve created programs like this to offer short class options right from the beginning and all the way throughout!
I’ve outlined 4 programs below based on how many classes you want to do per week. There’s a program structure for 2x a week classes, 3x a week, 4x a week, and 5x a week. How many classes you decide to take is totally dependent on you: your goals, schedule, and capacity for training volume. I’ve had beginners start with anywhere from 2-5x a week with great success. This program target a bunch of different joints, so once you train one joint it will have plenty of time to recover before training that joint again.
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2 CLASSES PER WEEK PROGRAM:
WEEK 1:
Day 1: Short Class 1
Day 2: Short Class 2
WEEK 2:
Day 1: Short Class 78
Day 2: Short Class 92
WEEK 3:
Day 1: Short Class 3
Day 2: Short Class 5
WEEK 4:
Day 1: Short Class 10
Day 2: Short Class 6
WEEK 5:
Day 1: Short Class 77
Day 2: Short Class 20
WEEK 6:
Day 1: Short Class 7
Day 2: Short Class 58
WEEK 7:
Day 1: Short Class 3
Day 2: Short Class 47
WEEK 8:
Day 1: Short Class 9
Day 2: Short Class 56
WEEK 9:
Day 1: Short Class 1
Day 2: Short Class 36
WEEK 10:
Day 1: Short Class 78
Day 2: Short Class 62
WEEK 11:
Day 1: Short Class 13
Day 2: Short Class 5
WEEK 12:
Day 1: Short Class 39
Day 2: Short Class 67
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3 CLASSES PER WEEK PROGRAM:
WEEK 1:
Day 1: Short Class 1
Day 2: Short Class 2
Day 3: Short Class 78
WEEK 2:
Day 1: Short Class 92
Day 2: Short Class 3
Day 3: Short Class 5
WEEK 3:
Day 1: Short Class 77
Day 2: Short Class 10
Day 3: Short Class 6
WEEK 4:
Day 1: Short Class 20
Day 2: Short Class 59
Day 3: Short Class 62
WEEK 5:
Day 1: Short Class 3
Day 2: Short Class 5
Day 3: Short Class 77
WEEK 6:
Day 1: Short Class 39
Day 2: Short Class 2
Day 3: Short Class 78
WEEK 7:
Day 1: Short Class 1
Day 2: Short Class 89
Day 3: Short Class 6
WEEK 8:
Day 1: Short Class 58
Day 2: Short Class 36
Day 3: Short Class 5
WEEK 9:
Day 1: Short Class 59
Day 2: Short Class 7
Day 3: Short Class 9
WEEK 10:
Day 1: Short Class 40
Day 2: Short Class 77
Day 3: Short Class 56
WEEK 11:
Day 1: Short Class 62
Day 2: Short Class 36
Day 3: Short Class 47
WEEK 12:
Day 1: Short Class 67
Day 2: Short Class 1
Day 3: Short Class 78
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4 CLASSES PER WEEK PROGRAM:
WEEK 1:
Day 1: Short Class 1
Day 2: Short Class 2
Day 3: Short Class 78
Day 4: Short Class 92
WEEK 2:
Day 1: Short Class 3
Day 2: Short Class 5
Day 3: Short Class 77
Day 4: Short Class 10
WEEK 3:
Day 1: Short Class 6
Day 2: Short Class 20
Day 3: Short Class 59
Day 4: Short Class 62
WEEK 4:
Day 1: Short Class 3
Day 2: Short Class 5
Day 3: Short Class 77
Day 4: Short Class 39
WEEK 5:
Day 1: Short Class 2
Day 2: Short Class 78
Day 3: Short Class 1
Day 4: Short Class 89
WEEK 6:
Day 1: Short Class 6
Day 2: Short Class 3
Day 3: Short Class 62
Day 4: Short Class 59
WEEK 7:
Day 1: Short Class 47
Day 2: Short Class 9
Day 3: Short Class 36
Day 4: Short Class 7
WEEK 8:
Day 1: Short Class 77
Day 2: Short Class 58
Day 3: Short Class 56
Day 4: Short Class 40
WEEK 9:
Day 1: Short Class 5
Day 2: Short Class 10
Day 3: Short Class 3
Day 4: Short Class 1
WEEK 10:
Day 1: Short Class 36
Day 2: Short Class 78
Day 3: Short Class 70
Day 4: Short Class 80
WEEK 11:
Day 1: Short Class 40
Day 2: Short Class 47
Day 3: Short Class 39
Day 4: Short Class 13
WEEK 12:
Day 1: Short Class 11
Day 2: Short Class 36
Day 3: Short Class 35
Day 4: Short Class 62
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5 CLASSES PER WEEK PROGRAM:
WEEK 1:
Day 1: Short Class 1
Day 2: Short Class 2
Day 3: Short Class 78
Day 4: Short Class 92
Day 5: Short Class 3
WEEK 2:
Day 1: Short Class 5
Day 2: Short Class 77
Day 3: Short Class 10
Day 4: Short Class 6
Day 5: Short Class 20
WEEK 3:
Day 1: Short Class 59
Day 2: Short Class 62
Day 3: Short Class 3
Day 4: Short Class 5
Day 5: Short Class 77
WEEK 4:
Day 1: Short Class 39
Day 2: Short Class 2
Day 3: Short Class 78
Day 4: Short Class 1
Day 5: Short Class 89
WEEK 5:
Day 1: Short Class 6
Day 2: Short Class 3
Day 3: Short Class 62
Day 4: Short Class 59
Day 5: Short Class 47
WEEK 6:
Day 1: Short Class 9
Day 2: Short Class 36
Day 3: Short Class 7
Day 4: Short Class 77
Day 5: Short Class 58
WEEK 7:
Day 1: Short Class 56
Day 2: Short Class 40
Day 3: Short Class 5
Day 4: Short Class 10
Day 5: Short Class 3
WEEK 8:
Day 1: Short Class 1
Day 2: Short Class 36
Day 3: Short Class 78
Day 4: Short Class 70
Day 5: Short Class 80
WEEK 9:
Day 1: Short Class 40
Day 2: Short Class 47
Day 3: Short Class 39
Day 4: Short Class 13
Day 5: Short Class 11
WEEK 10:
Day 1: Short Class 36
Day 2: Short Class 7
Day 3: Short Class 62
Day 4: Short Class 67
Day 5: Short Class 101
WEEK 11:
Day 1: Short Class 40
Day 2: Short Class 5
Day 3: Short Class 9
Day 4: Short Class 13
Day 5: Short Class 1
WEEK 12:
Day 1: Shot Class 41
Day 2: Short Class 35
Day 3: Short Class 92
Day 4: Short Class 82
Day 5: Short Class 40
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I recommend spacing out your sessions evenly throughout the week if possible. It’s not a big deal if it’s not spread out evenly though, because we’re targeting different joints all the time.
Just a little example of how to spread them out if desired:
2x a week: Monday and Thursday
3x a week: Monday, Wednesday, and Friday
4x a week: Monday, Tuesday, Thursday, and Friday
5x a week: Monday, Tuesday, Wednesday, Friday, Saturday
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.
A reminder - when you’re new and just starting Kinstretch, it’s a good idea to keep your intensity levels low at first, especially during PAILs/RAILs. The goal should be to gradually build up your joints and tissues over time. Not to go 100% max effort in the beginning, as you may risk overloading areas of weakness and limitation too much too soon. This is especially important when you’re training in areas of past injury/pain/dysfunction. The quality of tissue in these areas could be weak, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low initially if you have to, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, 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.
You can repeat this 3 month program as many times as you like!
I hope you enjoy the program!
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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 6: Elbows
This class is all about the Elbows. We'll target 3 joint positions for the elbows: pronation, supination, and flexion.
Equipment needed: A Stick
Time Markers:
0:15 Pronation/Supination (Seated Base)
1:27 Elbow CARs (Seated Base)
2:32 Elbow Pronation PAILs/RAILs + Lift Offs (Seated Base)
20:28 ... -
Short Class 7: Spine Circuit
This class is all about the Spine, and we'll throw in some Pelvic movements as well.
No equipment needed, but If you have a stability ball or resistance/stretching band they could come in handy, but not necessary.
Time Markers:
0:10 CARs (warm up)
5:20 Advances Neck CARs (“Up-Beard” Base)
6:5... -
Short Class 9: Ankle Inversion & Eversion
Addressing Rotational Deficits for the Ankle.
No equipment needed. Some sticks for balance might come in handy for our ankle inversion base, but we can use a wall for balance as well.
Time Makers:
0:16 CARs (warm up)
2:16 Ankle Inversion PAILs/RAILs (Standing Base)
18:00 Ankle Eversion PAILs/R... -
Short Class 10: Ankle and Big Toe Dorsiflexion
Ankle and Big Toe Dorsiflexion Gains.
Equipment needed: For the Big Toe we can use two bases, one with zero equipment, one with a little creativity with books or something to elevate the big toe up (as shown in the video)
Time Markers:
0:20 CARs (warm up)
6:20 Big Toe Dorsiflexion PAILs/RAILs ... -
Short Class 11: Middle Splits
This class is tailored towards those who want to improve their middle split, which is a skill that many aspire towards.
Equipment Needed: Yoga Blocks.
Time Markers:
0:16 CARs (warm up)
7:30 Hip Abduction PAILs/RAILs (Middle Split Base)
19:25 Hip Lift Offs (Middle Split Base)
23:11 Hip Lift Off... -
Short Class 13: Full Body Circuit - Hips/Shoulder/Scap/Spine
This class will be more of a Full Body option. We'll target Shoulders, Scapula, Hips, and the Spine. We're also doing this in a circuit style, so get those minds right!
Equipment Needed: Yoga Blocks, Resistance Band is optional
Time Markers:
0:12 CARs (warm up)
10:47 Hip Kinetic Stretching (9... -
Short Class 20: Shoulder Abduction & Adduction
This class will focus on Shoulder Abduction and Adduction
Equipment Needed: Yoga Blocks
Time Markers:
0:08 CARs (warm up)
2:30 Shoulder Adduction PAILs/RAILs + Lift Offs (Tripod Base)
18:38 Shoulder Abduction PAILs/RAILs + Lift Offs (Prone Laying Base)
35:32 Finishing CARsHere we’ll explore ...
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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 39: Toes and Intrinsic Foot Strength
This class is for the toes and the intrinsic foot muscles
Equipment Needed: Something to sit on and yoga blocks.
High-quality shoes, low-quality feet. This is a big problem in modern society. We wear overly supportive shoes, we don’t spend a lot of time barefoot, and over time all of our intri...
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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...
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Short Class 41: Shoulder Circuit
Here’s a quick Shoulder Circuit snack
Equipment Needed: Yoga blocks. Tennis balls and weights are optional.
This will be an up-tempo class where we work multiple different shoulder drills. We’ll start the warm up doing bilateral movements, but after that we’ll work each shoulder individually -...
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Short Class 47: Wrist Flexion and Extension
In this class we’ll target both Wrist Flexion and Extension
No equipment needed.
The wrist is commonly undertrained, and especially important in certain movements like handstands, pushups, front squats, muscle ups, straight arm planks, etc.
This class will be a great option for those who have ...
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Short Class 56: Elbow Pronation
This will be a single joint focus class for Elbow Pronation
Equipment needed: A short stick.
Elbows are typically undertrained in most strength programs, and they’re often asked to absorb a lot of force in conventional movements. For those who have limitations in their pronation this can becom...
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Short Class 58: Knee IR
This will be a single joint focus class for Knee Internal Rotation.
No Equipment needed
The fundamental motion of our knee is rotation. So in order to expand space (“mobility”) within the joint capsule we must first establish rotational capacity. The most important for the knee being internal r...
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Short Class 59: Low back & Hamstring Circuit
Equipment Needed: Yoga blocks. Tennis ball optional.
This will be an up-tempo class where we work multiple different movements, altering between hamstring and low back specific drills.
Low back and hamstrings are typically areas of tightness and weakness for people. So I wanted to offer a quic...
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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 70: Knee Flexion
Single joint focus class for Knee Flexion
Equipment needed: Yoga blocks. Extra padding for your knee and sticks for balance are optional.
Many people struggle with bending their knee with good range and strength - so this class will be a good option for those needing to improve this area.
We’l...
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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 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...
