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QUICKWERK

STRENGTH
30-minute strength workouts following a monthly program

QuickWerk Glutes and Core 4/17

QuickWerk Glutes and Core 4/17

medium to heavy weights, wall
QuickWerk Upper Body 4/15

QuickWerk Upper Body 4/15

light, medium and heavy weights, mini band
QuickWerk Legs 4/14

QuickWerk Legs 4/14

medium to heavy and heavy weights, elevated surface, wall
QuickWerk Legs 4/10

QuickWerk Legs 4/10

medium to heavy and heavy weights, wall, elevated surface
QuickWerk Upper Body 4/8

QuickWerk Upper Body 4/8

light, medium and heavy weights
QuickWerk Glutes and Core 4/7

QuickWerk Glutes and Core 4/7

medium to heavy weights, wall

ABS

15-minute core burn on your mat

Abs 4/16

Abs 4/16

Abs 4/14

Abs 4/14

Abs 4/9

Abs 4/9

Abs 4/7

Abs 4/7

one light or medium weight (optional)
Abs 4/2

Abs 4/2

Abs 3/31

Abs 3/31

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 4/15

Stretch 4/15

wall
Stretch 4/10

Stretch 4/10

Stretch 4/8

Stretch 4/8

band/towel/strap
Stretch 4/3

Stretch 4/3

wall
Foam Roll 3/18

Foam Roll 3/18

Stretch & Foam Roll 3/6

Stretch & Foam Roll 3/6

foam roller

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

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
September 2024 Prehab: Piriformis

September 2024 Prehab: Piriformis

mini band, light weight, larger band or light weight or cable machine
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