Options for 2-5 classes per week
This is a 3 month beginner 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: Class 1
Day 2: Class 2
Week 2:
Day 1: Class 6
Day 2: Class 5
Week 3:
Day 1: Class 7
Day 2: Class 3
Week 4:
Day 1: Class 4
Day 2: Class 6
Week 5:
Day 1: Class 8
Day 2: Class 7
Week 6:
Day 1: Short Class 1
Day 2: Short Class 2
Week 7:
Day 1: Short Class 78
Day 2: Class 26
Week 8:
Day 1: Short Class 4
Day 2: Short Class 5
Week 9:
Day 1: Short Class 80
Day 2: Short Class 23
Week 10:
Day 1: Class 12
Day 2: Short Class 20
Week 11:
Day 1: Short Class 78
Day 2: Short Class 39
Week 12:
Day 1: Class 28
Day 2: Short Class 5
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3 CLASSES PER WEEK PROGRAM:
Week 1:
Day 1: Class 1
Day 2: Class 2
Day 3: Class 6
Week 2:
Day 1: Class 5
Day 2: Class 7
Day 3: Class 3
Week 3:
Day 1: Class 4
Day 2: Class 6
Day 3: Class 8
Week 4:
Day 1: Class 7
Day 2: Class 1
Day 3: Class 2
Week 5:
Day 1: Short Class 78
Day 2: Class 26
Day 3: Short Class 4
Week 6:
Day 1: Short Class 5
Day 2: Short Class 80
Day 3: Short Class 23
Week 7:
Day 1: Class 12
Day 2: Short Class 20
Day 3: Short Class 78
Week 8:
Day 1: Short Class 39
Day 2: Class 28
Day 3: Short Class 5
Week 9:
Day 1: Short Class 56
Day 2: Short Class 23
Day 3: Short Class 1
Week 10:
Day 1: Short Class 2
Day 2: Short Class 35
Day 3: Class 26
Week 11:
Day 1: Class 16
Day 2: Short Class 47
Day 3: Short Class 101
Week 12:
Day 1: Short Class 82
Day 2: Short Class 17
Day 3: Short Class 36
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4 CLASSES PER WEEK PROGRAM:
Week 1:
Day 1: Class 1
Day 2: Class 2
Day 3: Class 6
Day 4: Class 5
Week 2:
Day 1: Class 7
Day 2: Class 3
Day 3: Class 4
Day 4: Class 6
Week 3:
Day 1: Class 8
Day 2: Class 7
Day 3: Class 1
Day 4: Class 2
Week 4:
Day 1: Class 6
Day 2: Class 5
Day 3: Class 7
Day 4: Class 3
Week 5:
Day 1: Short Class 2
Day 2: Short Class 78
Day 3: Class 26
Day 4: Short Class 4
Week 6:
Day 1: Short Class 5
Day 2: Short Class 80
Day 3: Short Class 23
Day 4: Class 12
Week 7:
Day 1: Short Class 20
Day 2: Short Class 78
Day 3: Short Class 39
Day 4: Class 28
Week 8:
Day 1: Short Class 5
Day 2: Short Class 56
Day 3: Short Class 23
Day 4: Short Class 1
Week 9:
Day 1: Short Class 2
Day 2: Short Class 35
Day 3: Class 26
Day 4: Class 16
Week 10:
Day 1: Short Class 47
Day 2: Short Class 101
Day 3: Short Class 82
Day 4: Short Class 17
Week 11:
Day 1: Short Class 36
Day 2: Short Class 78
Day 3: Short Class 28
Day 4: Class 28
Week 12:
Day 1: Short Class 40
Day 2: Short Class 5
Day 3: Short Class 80
Day 4: Short Class 59
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5 CLASSES PER WEEK PROGRAM:
Week 1:
Day 1: Class 1
Day 2: Class 2
Day 3: Class 6
Day 4: Class 5
Day 5: Class 7
Week 2:
Day 1: Class 3
Day 2: Class 4
Day 3: Class 6
Day 4: Class 8
Day 5: Class 7
Week 3:
Day 1: Class 1
Day 2: Class 2
Day 3: Class 6
Day 4: Class 5
Day 5: Class 7
Week 4:
Day 1: Class 3
Day 2: Class 4
Day 3: Class 6
Day 4: Class 8
Day 5: Class 7
Week 5:
Day 1: Short Class 1
Day 2: Short Class 2
Day 3: Short Class 78
Day 4: Class 26
Day 5: Short Class 4
Week 6:
Day 1: Short Class 5
Day 2: Short Class 80
Day 3: Short Class 23
Day 4: Class 12
Day 5: Short Class 20
Week 7:
Day 1: Short Class 78
Day 2: Short Class 39
Day 3: Class 28
Day 4: Short Class 5
Day 5: Short Class 56
Week 8:
Day 1: Short Class 23
Day 2: Short Class 1
Day 3: Short Class 2
Day 4: Short Class 35
Day 5: Class 26
Week 9:
Day 1: Class 16
Day 2: Short Class 47
Day 3: Short Class 101
Day 4: Short Class 82
Day 5: Short Class 17
Week 10:
Day 1: Short Class 36
Day 2: Short Class 78
Day 3: Short Class 28
Day 4: Class 28
Day 5: Short Class 40
Week 11:
Day 1: Short Class 5
Day 2: Short Class 80
Day 3: Short Class 23
Day 4: Short Class 59
Day 5: Short Class 41
Week 12:
Day 1: Short Class 39
Day 2: Short Class 62
Day 3: Short Class 40
Day 4: Short Class 93
Day 5: Short Class 7
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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 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. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. 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 you can try my intermediate full body program next as a nice progression to this one!
I hope you enjoy the program!
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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...
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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 16: Knee Flexion & Extension
This class is all about the Knees. We'll target Knee Flexion and Extension.
Equipment needed: Yoga blocks (or something to elevate your foot up), an extra cushion (we use an airex pad in the class), and something for balance like sticks/chairs/or placing your hand against the wall.
Time Markers...
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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...
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Class 28: Knee IR/ER & Flexion
This class is for the Knees: IR, ER, and Flexion
Equipment needed: Yoga blocks. If needed - you can also use an extra cushion for your knee and some sticks for balance.
We introduce a new base setup for both IR and ER to give you more variety from other knee classes so you can pick and choose w...
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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 4: Knee IR/ER/Flexion
This class is all about the Knees. We'll target 3 joint positions for the knee: IR, ER, and Flexion.
No equipment needed.
Time Markers:
0:13 CARs (warm up)
3:00 Knee ER PAILs/RAILs + Lift Offs (Seated Base)
19:00 Knee IR PAILs/RAILs + Lift Offs (Seated Base)
34:13 Knee Flexion PAILs/RAILs +... -
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 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 17: Hip Abduction and Adduction
This class will focus on Hip Abduction and Adduction
Equipment Needed: Yoga Blocks
Time Markers:
0:18 CARs (warm-up)
4:45 Hip Abduction PAILs/RAILs (Bear Sit Base)
12:37 Hip Abduction Lift Offs + Hovers (Bear Sit Base)
17:35 Hip Adduction PAILs/RAILs + Lift Offs (Elevated Side Lying Base)
34:... -
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 23: Neck and Pelvis Circuit
This class will be for the Neck and the Pelvis
Equipment Needed: Yoga Blocks
Time Markers:
0:13 CARs (warm up)
1:30 Anterior/Posterior Pelvic Tilts (Quadrupedal Base)
3:15 Neck CARs (Elevated Prone Base)
4:50 Anterior/Posterior Pelvic Tilts (Bridge Base)
6:30 Neck CARs (Elevated Supine Base)
8... -
Short Class 28: Ankle Plantarflexion & Dorsiflexion
This Class is for Ankle Plantar Flexion & Dorsiflexion
Equipment Needed: Yoga Blocks, and something to prop your foot up (we’re using a balance pad in the video)
Time Markers:
0:17 CARs (warm up)
6:00 Ankle Plantar Flexion/Dorsiflexion (Seated Base)
17:15 Ankle Dorsiflexion PAILs/RAILs + Lift ... -
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...
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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...
