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ADVANCED HOMEWERK

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

Arms 6/13
01:01:40

Arms 6/13

light, medium and heavy weights, mini band
Lower Body 6/12
01:03:05

Lower Body 6/12

medium to heavy and heavy weights, wall, foam roller, elevated surface (optional)
Prehab + HR30 / SSS Cardio 6/11
48:02

Prehab + HR30 / SSS Cardio 6/11

20 minutes of prehab + 30 minutes of cardio. For prehab: wall, mini band, medium to heavy weight, pull apart band, pull up bar (optional)
Chest 6/10
01:01:41

Chest 6/10

light, medium and heavy weights, mini band
Athletic Conditioning 6/9
01:00:42

Athletic Conditioning 6/9

medium and medium to heavy weights, very heavy weights
SSS Cardio & Athletic Conditioning 6/8
59:31

SSS Cardio & Athletic Conditioning 6/8

20 min SSS intervals + 35 minutes of strength and conditioning. medium weights and medium to heavy weights

ABS

15-minute core burn on your mat

Abs 6/11
17:39

Abs 6/11

one medium weight (optional)
Abs 6/9
14:47

Abs 6/9

Abs 6/4
15:09

Abs 6/4

Abs 6/2
14:52

Abs 6/2

Abs 5/28
14:18

Abs 5/28

Abs 5/26
15:27

Abs 5/26

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

Prehab + HR30 / SSS Cardio 6/11
48:02

Prehab + HR30 / SSS Cardio 6/11

20 minutes of prehab + 30 minutes of cardio. For prehab: wall, mini band, medium to heavy weight, pull apart band, pull up bar (optional)
Prehab + HR30 / SSS Cardio 6/4
48:03

Prehab + HR30 / SSS Cardio 6/4

20 minutes of prehab + 30 minutes of cardio. For prehab: wall, mini band, medium to heavy weight, pull apart band, pull up bar (optional)
Prehab + HR30 / SSS Cardio 5/28
52:55

Prehab + HR30 / SSS Cardio 5/28

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
Stretch 6/12
17:06

Stretch 6/12

band/towel/strap, elevated surface
Stretch 6/10
14:04

Stretch 6/10

Stretch 6/5
15:40

Stretch 6/5

elevated surface
Stretch & Foam Roll 6/3
15:54

Stretch & Foam Roll 6/3

foam roller and/or lacrosse ball, wall
Stretch 5/29
14:27

Stretch 5/29

wall
Foam Roll 5/22
17:35

Foam Roll 5/22

foam roller, wall

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

June 2025 Prehab: Upper Back
17:07

June 2025 Prehab: Upper Back

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