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ADVANCED HOMEWERK

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

Arms 9/6
59:23

Arms 9/6

light, medium and heavy weights, wall
Lower Body 9/5
01:02:19

Lower Body 9/5

medium to heavy and heavy weights, elevated surface, book or yoga block, wall
Prehab + HR30 / SSS Cardio 9/4
45:57

Prehab + HR30 / SSS Cardio 9/4

15 minutes of prehab + 30 minutes of cardio. For prehab: mini band, light weight, larger band or light weight or cable machine
Chest 9/3
58:17

Chest 9/3

all the weights, pull apart band (optional)
Athletic Conditioning 9/2
01:02:28

Athletic Conditioning 9/2

medium to heavy and heavy weights, elevated surface (optional), foam roller (optional)
SSS Cardio & Athletic Conditioning 9/1
01:02:46

SSS Cardio & Athletic Conditioning 9/1

25 minutes of SSS cardio + 30 minutes of athletic conditioning. For atcon: medium weights and medium to heavy weights

ABS

15-minute core burn on your mat

Abs 9/4
14:24

Abs 9/4

Abs 9/2
18:28

Abs 9/2

Abs 8/28
16:53

Abs 8/28

one medium weight and one heavy weight (optional)

HR30

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

Stretch 9/5
16:02

Stretch 9/5

Stretch 9/3
15:59

Stretch 9/3

yoga block (optional)
Stretch 8/29
13:46

Stretch 8/29

bench/chair
Stretch & Foam Roll 8/27
15:27

Stretch & Foam Roll 8/27

foam roller
Stretch 8/22
13:49

Stretch 8/22

Foam Roll 7/11
14:18

Foam Roll 7/11

foam roller

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

September Prehab: Piriformis
16:18

September Prehab: Piriformis

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

August Prehab: Hip Flexors

mini band, elevated surface, wall
July Prehab: Lower Back & Pelvic Floor
17:00

July Prehab: Lower Back & Pelvic Floor

two medium weights, yoga block, wall, foam roller (optional)
June Prehab: Elbows
16:24

June Prehab: Elbows

two medium weights, one light weight, pull apart band or light weights
May Prehab: Achilles
16:31

May Prehab: Achilles

wall, light weights, towel (optional)
April Prehab: Lower Back
21:19

April Prehab: Lower Back

foam roller or yoga block, wall, one medium and one heavy weight, elevated surface (optional)
March Prehab: Wrists
15:20

March Prehab: Wrists

one very light weight, one medium weight, wall
February Prehab: Neck / Chest
16:15

February Prehab: Neck / Chest

two light weights, band/strap/towel, ball (optional), foam roller (optional), wall, elevated surface
January Prehab: Ankles
16:54

January Prehab: Ankles

two light weights, band or strap (optional), ball (optional)
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