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QUICKWERK

STRENGTH
30-minute strength workouts following a monthly program

QuickWerk Legs 10/3

QuickWerk Legs 10/3

medium, medium to heavy and heavy weights, elevated surface (optional)
QuickWerk Upper Body 10/1

QuickWerk Upper Body 10/1

light, medium and heavy weights
QuickWerk Glutes and Core 9/30

QuickWerk Glutes and Core 9/30

medium to heavy and heavy weights, foam roller (optional), elevated surface (optional)
QuickWerk Arms Strength Test 9/27

QuickWerk Arms Strength Test 9/27

light, medium and heavy weights, pull apart band (optional)
QuickWerk Legs Strength Test 9/26

QuickWerk Legs Strength Test 9/26

medium and heavy weights, wall
QuickWerk Chest Strength Test 9/24

QuickWerk Chest Strength Test 9/24

light, medium and heavy weights
QuickWerk Glutes and Core Strength Test 9/23

QuickWerk Glutes and Core Strength Test 9/23

medium to heavy and heavy weights, foam roller (optional)
QuickWerk Legs 9/20

QuickWerk Legs 9/20

medium, medium to heavy and heavy weights, elevated surface (optional)
QuickWerk Upper Body 9/17

QuickWerk Upper Body 9/17

light, medium and heavy weights

ABS

15-minute core burn on your mat

Abs 10/2

Abs 10/2

one light weight or towel
Abs 9/30

Abs 9/30

Abs 9/25

Abs 9/25

HR30

Keep your Heart Rate high for 30 minutes in this high intensity bodyweight cardio class

STRETCH & RECOVER

Recover from your workouts with a variety of stretching and foam rolling classes!

Stretch 10/3

Stretch 10/3

wall
Stretch 10/1

Stretch 10/1

Stretch 9/26

Stretch 9/26

strap/towel/band
Stretch & Foam Roll 9/24

Stretch & Foam Roll 9/24

foam roller
Stretch 9/19

Stretch 9/19

Foam Roll 7/11

Foam Roll 7/11

foam roller

PREHAB
Recovery and injury prevention classes focusing on movement correction and mobility

September Prehab: Piriformis

September Prehab: Piriformis

mini band, light weight, larger band or light weight or cable machine
August Prehab: Hip Flexors

August Prehab: Hip Flexors

mini band, elevated surface, wall
July Prehab: Lower Back & Pelvic Floor

July Prehab: Lower Back & Pelvic Floor

two medium weights, yoga block, wall, foam roller (optional)
June Prehab: Elbows

June Prehab: Elbows

two medium weights, one light weight, pull apart band or light weights
May Prehab: Achilles

May Prehab: Achilles

wall, light weights, towel (optional)
April Prehab: Lower Back

April Prehab: Lower Back

foam roller or yoga block, wall, one medium and one heavy weight, elevated surface (optional)
March Prehab: Wrists

March Prehab: Wrists

one very light weight, one medium weight, wall
February Prehab: Neck / Chest

February Prehab: Neck / Chest

two light weights, band/strap/towel, ball (optional), foam roller (optional), wall, elevated surface
January Prehab: Ankles

January Prehab: Ankles

two light weights, band or strap (optional), ball (optional)
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