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ADVANCED HOMEWERK

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

Athletic Conditioning 3/21
01:01:24

Athletic Conditioning 3/21

medium to heavy weights, one heavy weight, elevated surface, wall
Chest 3/20
01:02:38

Chest 3/20

light, medium and heavy weights, yoga block
Prehab + HR30 / SSS Cardio 3/19
46:03

Prehab + HR30 / SSS Cardio 3/19

15 minutes of prehab + 30 minutes of cardio. For prehab: yoga block, band or light weight
Lower Body 3/18
01:01:47

Lower Body 3/18

medium to heavy and heavy weights, mini band, elevated surface
Arms 3/17
01:02:04

Arms 3/17

light, medium and heavy weights
Homewerk Birthday Party 3/16
01:11:54

Homewerk Birthday Party 3/16

medium and medium to heavy weights
Arms Strength Test 3/7
01:03:35

Arms Strength Test 3/7

light, medium and heavy weights
Legs Strength Test 3/6
01:03:20

Legs Strength Test 3/6

medium to heavy and heavy weights
Chest Strength Test 3/4
01:01:53

Chest Strength Test 3/4

light, medium and heavy weights

ABS

15-minute core burn on your mat

Abs 3/19
14:53

Abs 3/19

one medium weight (optional)
Abs 3/17
16:20

Abs 3/17

one medium weight (optional)
Abs 3/12
17:13

Abs 3/12

one light weight (optional)
Abs 3/10
15:21

Abs 3/10

one medium weight
Abs 3/5
16:44

Abs 3/5

Abs 3/3
17:39

Abs 3/3

one heavy weight/anchor

HR30

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

Prehab + HR30 / SSS Cardio 3/19
46:03

Prehab + HR30 / SSS Cardio 3/19

15 minutes of prehab + 30 minutes of cardio. For prehab: yoga block, band or light weight
Prehab + HR30 / SSS Cardio 3/12
47:08

Prehab + HR30 / SSS Cardio 3/12

15 minutes of prehab + 30 minutes of cardio. For prehab: yoga block, band or light weight, towel
Prehab + HR30 / SSS Cardio 3/5
46:35

Prehab + HR30 / SSS Cardio 3/5

15 minutes of mobility flow + 30 minutes of cardio
Stretch 3/20
13:27

Stretch 3/20

band/towel/strap
Foam Roll 3/18
17:50

Foam Roll 3/18

Stretch 3/13
13:12

Stretch 3/13

wall
Stretch 3/11
15:57

Stretch 3/11

wall
Stretch & Foam Roll 3/6
15:58

Stretch & Foam Roll 3/6

foam roller
Stretch 3/4
14:07

Stretch 3/4

band/towel/strap

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

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
September 2024 Prehab: Piriformis
16:18

September 2024 Prehab: Piriformis

mini band, light weight, larger band or light weight or cable machine
August 2024 Prehab: Hip Flexors
17:49

August 2024 Prehab: Hip Flexors

mini band, elevated surface, wall
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