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 80: Elbow Supination
This will be a single joint focus class for Elbow Supination
Equipment Needed: A chair is optional. You can also do the base standing up.
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 ...
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Short Class 82: Neck Lateral Flexion
This class is for Neck (Cervical Spine) Lateral Flexion
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 traini...
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Short Class 89: Ankle Inversion
This will be a single joint focus class for Ankle inversion
Equipment Needed: We’ll be using sticks for balance
The ankle inversion sprain is the most common ankle sprain. Injuries happen when the load going into the tissue exceeds the load bearing capacity of the tissue, so the tissue will y...
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Short Class 92: Knee External Rotation
This will be a single joint focus class for Knee External Rotation.
No equipment needed.
The fundamental motion of our knee is rotation. So in order to expand space (“mobility”) within the joint capsule it's important to establish rotational capacity. In this class we’ll target external rotatio...
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Short Class 101: Elbow Flexion
This is a single joint focus class for Elbow Flexion
Equipment needed: Yoga block and we use a wall
Elbows are typically undertrained in most strength programs and they’re often asked to absorb a lot of force in conventional weight training/calisthenics movements. So many upper body movements ...
