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.
___________________
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
___________________
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
___________________
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
___________________
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
___________________
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!
-
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...
-
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 -...
-
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 ...
-
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...
-
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...
-
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...
-
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...
-
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 ...
-
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...
-
Short Class 93: Hip Circuit (20min)
20min hip circuit for all levels
No equipment needed
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 and go at your own pace, that’s totally okay.
You can do this class as a standalone option on those days you’...
-
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 ...
