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QUICKWERK

STRENGTH
35-minute strength workouts following a monthly program

QuickWerk Glutes and Core 7/10
QuickWerk Upper Body 7/7
QuickWerk Legs 7/6
QuickWerk Glutes and Core 7/3
QuickWerk Upper Body 6/30
QuickWerk Legs 6/29
QuickWerk Glutes and Core 6/25
QuickWerk Upper Body 6/22

ABS

15-minute core burn on your mat

Abs 7/8
Abs 7/6
Abs 7/1
Abs 6/29
Abs 6/24
Abs 6/22

CARDIO
15 minutes of Prehab + 30 minutes of cardio intervals running,  on the mat, or on any piece of cardio equipment

Prehab + SSS Cardio 7/8
Prehab + SSS Cardio 7/1
Prehab + SSS Cardio 6/24

STRETCH & RECOVER

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

Stretch 7/9: Legs
Stretch 7/7: Shoulders, Chest, Hamstrings
Stretch 7/2
Stretch 6/30: Chest & Glutes
Stretch 6/25: Wrists, Forearms, Arms, Hips
Stretch & Foam Roll 6/16: Legs & Upper Back

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

June 2026 Prehab: Wrists
May 2026 Prehab: Obliques
April 2026 Prehab: Hip Mobility
March 2026 Prehab: Shins
February 2026 Prehab: Scapula
January 2026 Prehab: Back & Core Connection and Mobility
December 2025 Prehab: Lower Back Supporting Muscles
November 2025 Prehab: Glute Medius
October 2025 Prehab: Neck / Traps
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