Options for 2-5 classes per week
This is a 3 month intermediate program that will target your full body, from your neck all the way down to your toes.
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 up to you and your schedule! You can even elect to do just 1 class a week, or even do 6-7 if desired. If you’re doing just one class a week, pick the 2x a week schedule and just do the classes in order, but doing just one class per week. If doing 6-7 classes a week, pick the 5x a week schedule and just do the classes in order, but you’ll just bump up 1-2 classes from the following week.
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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: Class 26
Week 3:
Day 1: Class 28
Day 2: Short Class 5
Week 4:
Day 1: Short Class 56
Day 2: Short Class 23
Week 5:
Day 1: Class 12
Day 2: Short Class 20
Week 6:
Day 1: Short Class 78
Day 2: Short Class 39
Week 7:
Day 1: Class 28
Day 2: Short Class 5
Week 8:
Day 1: Short Class 80
Day 2: Short Class 67
Week 9:
Day 1: Short Class 1
Day 2: Short Class 36
Week 10:
Day 1: Class 22
Day 2: Class 26
Week 11:
Day 1: Short Class 40
Day 2: Class 20
Week 12:
Day 1: Short Class 47
Day 2: Short Class 101
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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: Class 26
Day 2: Class 28
Day 3: Short Class 5
Week 3:
Day 1: Short Class 56
Day 2: Short Class 23
Day 3: Class 12
Week 4:
Day 1: Short Class 20
Day 2: Short Class 78
Day 3: Short Class 39
Week 5:
Day 1: Class 28
Day 2: Short Class 5
Day 3: Short Class 80
Week 6:
Day 1: Short Class 67
Day 2: Short Class 1
Day 3: Short Class 36
Week 7:
Day 1: Class 22
Day 2: Class 26
Day 3: Short Class 40
Week 8:
Day 1: Class 20
Day 2: Short Class 47
Day 3: Short Class 101
Week 9:
Day 1: Short Class 82
Day 2: Short Class 111
Day 3: Short Class 113
Week 10:
Day 1: Short Class 39
Day 2: Short Class 62
Day 3: Short Class 40
Week 11:
Day 1: Short Class 5
Day 2: Short Class 56
Day 3: Short Class 33
Week 12:
Day 1: Short Class 43
Day 2: Short Class 36
Day 3: Class 26
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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: Class 26
Week 2:
Day 1: Class 28
Day 2: Short Class 5
Day 3: Short Class 56
Day 4: Short Class 23
Week 3:
Day 1: Class 12
Day 2: Short Class 20
Day 3: Short Class 78
Day 4: Short Class 39
Week 4:
Day 1: Class 28
Day 2: Short Class 5
Day 3: Short Class 80
Day 4: Short Class 67
Week 5:
Day 1: Short Class 1
Day 2: Short Class 36
Day 3: Class 22
Day 4: Class 26
Week 6:
Day 1: Short Class 40
Day 2: Class 20
Day 3: Short Class 47
Day 4: Short Class 101
Week 7:
Day 1: Short Class 82
Day 2: Short Class 111
Day 3: Short Class 113
Day 4: Short Class 39
Week 8:
Day 1: Short Class 62
Day 2: Short Class 40
Day 3: Short Class 5
Day 4: Short Class 56
Week 9:
Day 1: Short Class 33
Day 2: Short Class 43
Day 3: Short Class 36
Day 4: Class 26
Week 10:
Day 1: Class 28
Day 2: Short Class 40
Day 3: Short Class 47
Day 4: Short Class 80
Week 11:
Day 1: Short Class 67
Day 2: Short Class 39
Day 3: Short Class 3
Day 4: Class 16
Week 12:
Day 1: Short Class 5
Day 2: Class 22
Day 3: Short Class 101
Day 4: Short Class 111
___________________
5 CLASSES PER WEEK PROGRAM:
Week 1:
Day 1: Short Class 1
Day 2: Short Class 2
Day 3: Short Class 78
Day 4: Class 26
Day 5: Class 28
Week 2:
Day 1: Short Class 5
Day 2: Short Class 56
Day 3: Short Class 23
Day 4: Class 12
Day 5: Short Class 20
Week 3:
Day 1: Short Class 78
Day 2: Short Class 39
Day 3: Class 28
Day 4: Short Class 5
Day 5: Short Class 80
Week 4:
Day 1: Short Class 67
Day 2: Short Class 1
Day 3: Short Class 36
Day 4: Class 22
Day 5: Class 26
Week 5:
Day 1: Short Class 40
Day 2: Class 20
Day 3: Short Class 47
Day 4: Short Class 101
Day 5: Short Class 82
Week 6:
Day 1: Short Class 111
Day 2: Short Class 113
Day 3: Short Class 39
Day 4: Short Class 62
Day 5: Short Class 40
Week 7:
Day 1: Short Class 5
Day 2: Short Class 56
Day 3: Short Class 33
Day 4: Short Class 43
Day 5: Short Class 36
Week 8:
Day 1: Class 26
Day 2: Class 28
Day 3: Short Class 40
Day 4: Short Class 47
Day 5: Short Class 80
Week 9:
Day 1: Short Class 67
Day 2: Short Class 39
Day 3: Short Class 3
Day 4: Class 16
Day 5: Short Class 5
Week 10:
Day 1: Class 22
Day 2: Short Class 101
Day 3: Short Class 90
Day 4: Short Class 41
Day 5: Short Class 113
Week 11:
Day 1: Class 26
Day 2: Short Class 40
Day 3: Short Class 62
Day 4: Short Class 47
Day 5: Short Class 82
Week 12:
Day 1: Short Class 56
Day 2: Short Class 77
Day 3: Class 22
Day 4: Short Class 20
Day 5: Short Class 33
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Since you’re targeting the full body, it won’t matter which days you take the classes each week, you can do them on any day of the week that works best for you!
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!
Just a reminder - when you’re training in areas of weakness, limitation, or past injury: it’s really important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. When I cue things like ‘greatest and safest effort’ - this is relative to the individual and their capacity in a certain area. So if you know you’re training in area where the tissue quality might not be very strong, you want to keep your ‘max effort’ low at first. The goal is to adhere to progressive overload and slowly build up. Always listen to your body 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. Slowly building up in areas of weakness/limitation is definitely key!
You can repeat this 3 month program as many times as you like or try out one of my many other programs!
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 90: Hip Circuit (Intermediate Class)
This class is an advanced hip circuit. Quick tempo, advanced movements, and extra buttery.
Equipment Needed: Yoga blocks. Tennis balls and ankle weights optional.
In this class we’ll flow through several different movements. If the pace of the class feels too fast, feel free to pause the video ...
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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 ...
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Short Class 111: Hip and Shoulder Circuit
This is a spicy hip and shoulder circuit!
Equipment Needed: A yoga block and we’ll be using a wall for one movement. 3 optional props: ankle weight, light dumbbell, and tennis ball.
This will be an up-tempo class where we work multiple different movements, altering between hip and shoulder spec...
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Short Class 113: Low Back Rotation
Our first ever low back rotation class!
No equipment needed. But if you have limitations in your low back rotation, using yoga blocks can help decrease the overall range of motion in our PAILs/RAILs base.
This class is great for the low back, SI Joint, and even for the hips.
If the low back o...
