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ADVANCED HOMEWERK

STRENGTH
60-minute Advanced Strength and Conditioning workouts following a monthly program

Chest 5/15
01:00:38

Chest 5/15

light, medium and heavy weights, yoga block (optional)
Prehab + HR30 / SSS Cardio 5/14
52:47

Prehab + HR30 / SSS Cardio 5/14

20 minutes of prehab + 30 minutes of cardio. For prehab: lacrosse or golf ball, wall, foam roller, mini band, towel or squat wedge, wall, elevated surface, medium to heavy weights
Lower Body 5/13
01:00:51

Lower Body 5/13

light weights or squat wedge, medium to heavy weights, heavy weights, elevated surface, mini band
Arms 5/12
01:01:07

Arms 5/12

light, medium and heavy weights, wall
SSS Cardio & Athletic Conditioning 5/11
01:00:39

SSS Cardio & Athletic Conditioning 5/11

20 minutes of cardio + 35 minutes of strength and conditioning. For atcon: two medium to heavy weights
Athletic Conditioning 5/9
01:01:33

Athletic Conditioning 5/9

one light weight, medium to heavy weights, one heavy weight, wall

ABS

15-minute core burn on your mat

Abs 5/14
15:48

Abs 5/14

one medium weight
Abs 5/12
14:40

Abs 5/12

two light weights
Abs 5/7
15:05

Abs 5/7

Abs 5/5
14:47

Abs 5/5

Abs 4/30
15:49

Abs 4/30

one medium to heavy weight
Abs 4/28
15:48

Abs 4/28

one medium weight, one heavy weight or anchor

HR30

Keep your Heart Rate high for 30 minutes in this high intensity bodyweight cardio class

Prehab + HR30 / SSS Cardio 5/14
52:47

Prehab + HR30 / SSS Cardio 5/14

20 minutes of prehab + 30 minutes of cardio. For prehab: lacrosse or golf ball, wall, foam roller, mini band, towel or squat wedge, wall, elevated surface, medium to heavy weights
Prehab + HR30 / SSS Cardio 5/7
47:59

Prehab + HR30 / SSS Cardio 5/7

20 minutes of prehab + 30 minutes of cardio. For prehab: lacrosse or golf ball, wall, foam roller, mini band, towel or squat wedge, wall, elevated surface, medium to heavy weights
Prehab + HR30 / SSS Cardio 4/30
52:09

Prehab + HR30 / SSS Cardio 4/30

20 minutes of prehab + 30 minutes of cardio. For prehab: foam roller, mini band, wall, elevated surface
Stretch 5/15
13:47

Stretch 5/15

Stretch 5/13
13:55

Stretch 5/13

Stretch 5/8
13:02

Stretch 5/8

Stretch 5/6
17:48

Stretch 5/6

wall
Stretch 5/1
13:57

Stretch 5/1

Foam Roll 3/18
17:50

Foam Roll 3/18

STRETCH & RECOVER

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

PREHAB

Recovery and injury prevention classes focusing on movement correction and mobility

May 2025 Prehab: Foot / Heel
22:38

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
29:29

April 2025 Prehab: IT band / Knee

foam roller, mini band, wall, elevated surface
March 2025 Prehab: SI Joint / Low Back
16:55

March 2025 Prehab: SI Joint / Low Back

band around an anchor or light weight, yoga block
February 2025 Prehab: Mid Back & Thoracic Spine
16:48

February 2025 Prehab: Mid Back & Thoracic Spine

yoga block, medium weight, light weight or ball, wall, elevated surface (optional)
January 2025 Prehab: Hamstrings
15:49

January 2025 Prehab: Hamstrings

Foam roller, elevated surface, mini band or loop band
December 2024 Prehab: Shoulders
15:18

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
16:56

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
15:57

October 2024 Prehab Part 2: Foot, Ankle, Achilles

wall, elevated surface, heavy weights, yoga block
October 2024 Prehab Part 1: Foot, Ankle, Achilles
17:18

October 2024 Prehab Part 1: Foot, Ankle, Achilles

wall, bench or chair, heavy weights, towel or slant board, book or weight plate
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