top of page

QUICKWERK

STRENGTH
35-minute strength workouts following a monthly program

QuickWerk Glutes and Core 5/15

QuickWerk Glutes and Core 5/15

medium to heavy weights, one heavy weight, wall
QuickWerk Legs 5/13

QuickWerk Legs 5/13

medium to heavy and heavy weights, elevated surface
QuickWerk Upper Body 5/12

QuickWerk Upper Body 5/12

light, medium and heavy weights
QuickWerk Glutes and Core 5/8

QuickWerk Glutes and Core 5/8

medium to heavy weights, one heavy weight, wall
QuickWerk Legs 5/6

QuickWerk Legs 5/6

medium to heavy and heavy weights, elevated surface
QuickWerk Upper Body 5/5

QuickWerk Upper Body 5/5

light, medium and heavy weights

ABS

15-minute core burn on your mat

Abs 5/14

Abs 5/14

one medium weight
Abs 5/12

Abs 5/12

two light weights
Abs 5/7

Abs 5/7

Abs 5/5

Abs 5/5

Abs 4/30

Abs 4/30

one medium to heavy weight
Abs 4/28

Abs 4/28

one medium weight, one heavy weight or anchor

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 5/15

Stretch 5/15

Stretch 5/13

Stretch 5/13

Stretch 5/8

Stretch 5/8

Stretch 5/6

Stretch 5/6

wall
Stretch 5/1

Stretch 5/1

Foam Roll 3/18

Foam Roll 3/18

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

May 2025 Prehab: Foot / Heel

May 2025 Prehab: Foot / Heel

lacrosse or golf ball, wall, foam roller, mini band, towel or squat wedge, wall, elevated surface, medium to heavy weights
April 2025 Prehab: IT band / Knee

April 2025 Prehab: IT band / Knee

foam roller, mini band, wall, elevated surface
March 2025 Prehab: SI Joint / Low Back

March 2025 Prehab: SI Joint / Low Back

band around an anchor or light weight, yoga block
February 2025 Prehab: Mid Back & Thoracic Spine

February 2025 Prehab: Mid Back & Thoracic Spine

yoga block, medium weight, light weight or ball, wall, elevated surface (optional)
January 2025 Prehab: Hamstrings

January 2025 Prehab: Hamstrings

Foam roller, elevated surface, mini band or loop band
December 2024 Prehab: Shoulders

December 2024 Prehab: Shoulders

one medium to heavy weight, one light weight, mini band, foam roller, wall, loop band, wall
November 2024 Prehab: Groin / Adductors

November 2024 Prehab: Groin / Adductors

one medium to heavy weight, one heavy weight, yoga block or foam roller, elevated surface
October 2024 Prehab Part 2: Foot, Ankle, Achilles

October 2024 Prehab Part 2: Foot, Ankle, Achilles

wall, elevated surface, heavy weights, yoga block
October 2024 Prehab Part 1: Foot, Ankle, Achilles

October 2024 Prehab Part 1: Foot, Ankle, Achilles

wall, bench or chair, heavy weights, towel or slant board, book or weight plate
bottom of page