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QUICKWERK

STRENGTH
35-minute strength workouts following a monthly program

QuickWerk Upper Body 6/8
QuickWerk Glutes and Core 6/5
QuickWerk Legs 6/2
QuickWerk Upper Body 6/1
QuickWerk Legs 5/29
QuickWerk Glutes and Core 5/26

ABS

15-minute core burn on your mat

Abs 6/3
Abs 6/1
Abs 5/27
Abs 5/25
Abs 5/20
Abs 5/18

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

Prehab + SSS Cardio 6/3
Prehab + SSS Cardio 5/27
Prehab + SSS Cardio 5/20

STRETCH & RECOVER

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

Stretch 6/4: Arms, Neck, Glutes, Inner Thighs
Foam Roll 6/2: Legs & Back
Stretch 5/28: Chest, Glutes
Stretch 5/26: Hips, Wrists, Forearms
Stretch & Foam Roll 5/19: Shoulders
Stretch 5/14: Neck, Chest, Shoulders

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

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
September 2025 Prehab: Deep Core Engagement
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