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QUICKWERK

STRENGTH
30-minute strength workouts following a monthly program

QuickWerk Glutes and Core 3/20

QuickWerk Glutes and Core 3/20

medium to heavy and heavy weights, wall, elevated surface
QuickWerk Legs 3/18

QuickWerk Legs 3/18

medium to heavy and heavy weights, elevated surface, mini band
QuickWerk Upper Body 3/17

QuickWerk Upper Body 3/17

light, medium and heavy weights
Homewerk Birthday Party 3/16

Homewerk Birthday Party 3/16

medium and medium to heavy weights
QuickWerk Glutes and Core 3/13

QuickWerk Glutes and Core 3/13

medium to heavy and heavy weights, wall, elevated surface
QuickWerk Legs 3/11

QuickWerk Legs 3/11

medium to heavy and heavy weights, elevated surface, mini band
QuickWerk Upper Body 3/10

QuickWerk Upper Body 3/10

light, medium and heavy weights
QuickWerk Arms Strength Test 3/7

QuickWerk Arms Strength Test 3/7

light, medium and heavy weights
QuickWerk Legs Strength Test 3/6

QuickWerk Legs Strength Test 3/6

medium to heavy and heavy weights

ABS

15-minute core burn on your mat

Abs 3/19

Abs 3/19

one medium weight (optional)
Abs 3/17

Abs 3/17

one medium weight (optional)
Abs 3/12

Abs 3/12

one light weight (optional)
Abs 3/10

Abs 3/10

one medium weight
Abs 3/5

Abs 3/5

Abs 3/3

Abs 3/3

one heavy weight/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 3/20

Stretch 3/20

band/towel/strap
Foam Roll 3/18

Foam Roll 3/18

Stretch 3/13

Stretch 3/13

wall
Stretch 3/11

Stretch 3/11

wall
Stretch & Foam Roll 3/6

Stretch & Foam Roll 3/6

foam roller
Stretch 3/4

Stretch 3/4

band/towel/strap

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

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
September 2024 Prehab: Piriformis

September 2024 Prehab: Piriformis

mini band, light weight, larger band or light weight or cable machine
August 2024 Prehab: Hip Flexors

August 2024 Prehab: Hip Flexors

mini band, elevated surface, wall
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