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QUICKWERK

STRENGTH
35-minute strength workouts following a monthly program

QuickWerk Legs 6/12

QuickWerk Legs 6/12

medium to heavy and heavy weights, wall
QuickWerk Upper Body 6/10

QuickWerk Upper Body 6/10

light, medium and heavy weights
QuickWerk Glutes and Core 6/9

QuickWerk Glutes and Core 6/9

medium to heavy and heavy weights
QuickWerk Legs 6/5

QuickWerk Legs 6/5

medium to heavy and heavy weights, wall
QuickWerk Upper Body 6/3

QuickWerk Upper Body 6/3

light, medium and heavy weights
QuickWerk Glutes and Core 6/2

QuickWerk Glutes and Core 6/2

medium to heavy and heavy weights

ABS

15-minute core burn on your mat

Abs 6/11

Abs 6/11

one medium weight (optional)
Abs 6/9

Abs 6/9

Abs 6/4

Abs 6/4

Abs 6/2

Abs 6/2

Abs 5/28

Abs 5/28

Abs 5/26

Abs 5/26

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 6/12

Stretch 6/12

band/towel/strap, elevated surface
Stretch 6/10

Stretch 6/10

Stretch 6/5

Stretch 6/5

elevated surface
Stretch & Foam Roll 6/3

Stretch & Foam Roll 6/3

foam roller and/or lacrosse ball, wall
Stretch 5/29

Stretch 5/29

wall
Foam Roll 5/22

Foam Roll 5/22

foam roller, wall

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

June 2025 Prehab: Upper Back

June 2025 Prehab: Upper Back

wall, mini band, medium to heavy weight, pull apart band, pull up bar (optional)
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
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