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ADVANCED HOMEWERK

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

Arms 1/21
01:01:00

Arms 1/21

light, medium and heavy weights
Lower Body 1/20
01:02:22

Lower Body 1/20

light weights, medium to heavy and heavy weights, wall, elevated surface
SSS Cardio & Athletic Conditioning 1/19
01:01:37

SSS Cardio & Athletic Conditioning 1/19

25 minutes of SSS cardio + 30 minutes of athletic conditioning. For atcon: light weights, medium weights, one medium to heavy weight
Chest 1/17
01:01:55

Chest 1/17

light, medium and heavy weights
Athletic Conditioning 1/16
01:01:32

Athletic Conditioning 1/16

one medium weight, medium to heavy and heavy weights, elevated surface
Prehab + HR30 / SSS Cardio 1/15
45:23

Prehab + HR30 / SSS Cardio 1/15

15 minutes of prehab + 30 minutes of cardio. For prehab: foam roller, elevated surface, mini band or loop band
Arms 1/14
59:40

Arms 1/14

light, medium and heavy weights, wall, elevated surface

ABS

15-minute core burn on your mat

Abs 1/20
15:17

Abs 1/20

Abs 1/15
16:52

Abs 1/15

Abs 1/13
14:42

Abs 1/13

HR30

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

Stretch 1/21
15:29

Stretch 1/21

Stretch 1/16
14:01

Stretch 1/16

band/towel/strap
Stretch & Foam Roll 1/14
18:51

Stretch & Foam Roll 1/14

foam roller, wall
Stretch 1/9
15:40

Stretch 1/9

Stretch 1/2
16:32

Stretch 1/2

band/towel/strap, wall
Stretch 12/31
23:37

Stretch 12/31

Foam Roll 12/12
20:07

Foam Roll 12/12

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

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
17:26

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
July 2024 Prehab: Lower Back & Pelvic Floor
17:00

July 2024 Prehab: Lower Back & Pelvic Floor

two medium weights, yoga block, wall, foam roller (optional)
June 2024 Prehab: Elbows
16:24

June 2024 Prehab: Elbows

two medium weights, one light weight, pull apart band or light weights
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