This is a 1 month program that will target the Hips, Shoulders/Scapula, and the Spine. These are bigger joints that give you a lot of bang for your buck so it’s a great place for beginners to start.

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. The programs are structured in a way that targets multiple joints, spread out evenly throughout the week to allow for better recovery.

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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 1

WEEK 3:

Day 1 - Short Class 2 

Day 2 - Short Class 78

WEEK 4: 

Day 1 - Short Class 20

Day 2 - Short Class 59

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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 1 

Day 2 - Short Class 2 

Day 3 - Short Class 78

WEEK 3:

Day 1 - Short Class 59

Day 2 - Short Class 20 

Day 3 - Short Class 7

WEEK 4: 

Day 1 - Short Class 77

Day 2 - Short Class 54

Day 3 - Short Class 3
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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 3

WEEK 2: 

Day 1 - Short Class 1 

Day 2 - Short Class 2

Day 3 - Short Class 78 

Day 4 - Short Class 3

WEEK 3: 

Day 1 - Short Class 77
Day 2 - Short Class 7

Day 3 - Short Class 20 

Day 4 - Short Class 59

WEEK 4:

Day 1 - Short Class 54
Day 2 - Short Class 1
Day 3 - Short Class 78

Day 4 - Short Class 2

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5 CLASSES PER WEEK PROGRAM:

WEEK 1: 

Day 1 - Short Class 1
Day 2 - Short Class 78 

Day 3 - Short Class 2 

Day 4 - Short Class 59
Day 5 - Short Class 20

WEEK 2: 

Day 1 - Short Class 1
Day 2 - Short Class 78 

Day 3 - Short Class 2

Day 4 - Short Class 59
Day 5 - Short Class 20

WEEK 3: 

Day 1 - Short Class 1
Day 2 - Short Class 2

Day 3 - Short Class 7

Day 4 - Short Class 77
Day 5 - Short Class 54

WEEK 4: 

Day 1 - Short Class 1
Day 2 - Short Class 78

Day 3 - Short Class 20 

Day 4 - Short Class 59
Day 5 - Short Class 54
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I recommend spacing out your sessions evenly throughout the week if possible.

For example:

2x a week: Monday and Thursday

3x a week: Monday, Wednesday, and Friday

4x a week: Monday, Tuesday, Thursday, and Friday

5x a week: Since we work two hip classes and two shoulder/scap classes a week, it will be great to space out the same joint focus evenly throughout your week. Example would be Day 1 and Day 4 (Hip classes) to be placed on a Monday and Thursday. Then Day 2 and Day 5 (Shoulder/Scap classes) to be placed on a Tuesday and Friday. Day 3 (spine) can be on a Wednesday, Saturday, or Sunday in this scenario.

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. 


If after completing your one month program you want to continue on this journey, I highly recommend doing my Ultimate SHORT (short class options) 3 month program. Now when you start the Ultimate SHORT beginner program, you can start it from week 5 because you essentially just did the first four weeks here.

You can checkout my Ultimate SHORT Beginner Programs here:

2x a week:
https://kinstretchwithbeard.vhx.tv/2-classes-per-week-18

3x a week:
https://kinstretchwithbeard.vhx.tv/3-classes-per-week-4

4x a week:
https://kinstretchwithbeard.vhx.tv/4-classes-per-week-7

5x a week:
https://kinstretchwithbeard.vhx.tv/5-classes-per-week-9

I hope you enjoy the program!