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QUICKWERK

STRENGTH
30-minute strength workouts following a monthly program

ABS

15-minute core burn on your mat

Abs 9/11

Abs 9/11

Abs 9/9

Abs 9/9

one medium weight
Abs 9/4

Abs 9/4

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 9/10

Stretch 9/10

band/towel/strap
Stretch 9/5

Stretch 9/5

Stretch 9/3

Stretch 9/3

yoga block (optional)
Stretch 8/29

Stretch 8/29

bench/chair
Stretch & Foam Roll 8/27

Stretch & Foam Roll 8/27

foam roller
Foam Roll 7/11

Foam Roll 7/11

foam roller

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

September Prehab: Piriformis

September Prehab: Piriformis

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

August Prehab: Hip Flexors

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

July Prehab: Lower Back & Pelvic Floor

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

June Prehab: Elbows

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

May Prehab: Achilles

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

April Prehab: Lower Back

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

March Prehab: Wrists

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

February Prehab: Neck / Chest

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

January Prehab: Ankles

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