top of page

QUICKWERK

STRENGTH
30-minute strength workouts following a monthly program

QuickWerk Upper Body 1/21

QuickWerk Upper Body 1/21

light, medium and heavy weights
QuickWerk Legs 1/20

QuickWerk Legs 1/20

light, medium to heavy and heavy weights, elevated surface
QuickWerk Glutes and Core 1/16

QuickWerk Glutes and Core 1/16

medium to heavy weights, one heavy weight
QuickWerk Upper Body 1/14

QuickWerk Upper Body 1/14

light, medium and heavy weights
QuickWerk Legs 1/13

QuickWerk Legs 1/13

medium and heavy weights
QuickWerk Glutes and Core 1/9

QuickWerk Glutes and Core 1/9

medium to heavy weights, one heavy weight

ABS

15-minute core burn on your mat

Abs 1/20

Abs 1/20

Abs 1/15

Abs 1/15

Abs 1/13

Abs 1/13

HR30

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

STRETCH & RECOVER

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

Stretch 1/21

Stretch 1/21

Stretch 1/16

Stretch 1/16

band/towel/strap
Stretch & Foam Roll 1/14

Stretch & Foam Roll 1/14

foam roller, wall
Stretch 1/9

Stretch 1/9

Stretch 1/2

Stretch 1/2

band/towel/strap, wall
Stretch 12/31

Stretch 12/31

Foam Roll 12/12

Foam Roll 12/12

foam roller

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

January 2025 Prehab: Hamstrings

January 2025 Prehab: Hamstrings

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

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

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

October 2024 Prehab Part 2: Foot, Ankle, Achilles

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

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

September 2024 Prehab: Piriformis

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

August 2024 Prehab: Hip Flexors

mini band, elevated surface, wall
July 2024 Prehab: Lower Back & Pelvic Floor

July 2024 Prehab: Lower Back & Pelvic Floor

two medium weights, yoga block, wall, foam roller (optional)
June 2024 Prehab: Elbows

June 2024 Prehab: Elbows

two medium weights, one light weight, pull apart band or light weights
bottom of page