HIIT Classes
HIIT – Cardio & Core
Increase heart rate and build a strong, stable core.
This high-intensity interval training (HIIT) circuit class focuses on metabolic conditioning and core strength. It’s designed to increase intervertebral stability, lumbo-pelvic stability, cardiovascular endurance, and overall movement efficiency. Class includes modifications for limitations, progressions for the competitor, a solid dynamic warm-up, clear demonstration, and 8 rounds of a 20/10 interval cycle. 45 mins long. All levels.
HIIT – Strength
Develop strength adaptation through resistance training.
This full-body, high-intensity interval training (HIIT) circuit class focuses on the pillars of resistance training: stabilization, strength, and power. The goal is to increase your load and decrease your rep count (8-12 reps @ 85% RPE). Class includes modifications for limitations, progressions for the competitor, a solid dynamic warm-up, clear demonstration, and 5 rounds of 6 exercises on a 40/20 interval cycle. 45 mins long. All levels.
HIIT – Endurance
Create muscular endurance to increase core and joint stabilization.
This full body, high-intensity interval training (HIIT) circuit class focuses on increasing functional movement capabilities, core strength, and muscular endurance, through science-based, weight loss, and sports performance techniques. A low load with a high rep count is encouraged for this class (12-20 reps @65% RPE) in order to be most effective at improving local muscular endurance and hormone regulation. Class includes modifications for limitations, progressions for the competitor, a solid dynamic warm-up, clear demonstration, 10 station circuit, and a 30/30 interval cycle. 45 mins long. All levels.
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Yoga Classes
Yoga – Dynamic
Increase flexibility, develop joint stability, and build determination.
A mindful flow that links movement to unhurried breath, intensified by holding postures to awaken the body and clear the mind. Explore the details of each posture at a comfortable pace, allowing your body to deepen into a stretch or pause in a strength-building pose. Expect deep hip, back, and leg openings with longer holds to gain strength and increase mobility. The goal is to increase flexibility and ROM, increase joint stability, increase oxygen efficiency, decrease risk of injury, and keep you playing your sport. May include performance breathwork. Most appropriate for Pre-Season and Off-Season. 45 mins. All levels.
Yoga – Recovery
Release tension, increase range of motion, and find balance.
An active recovery practice designed to build body awareness, release tension, and ease the mind. This Hatha-based class will counter the physical demands, repetitive actions, and mental stress of the gym/court/field with relatively mellow movements and mindful breathing. The goal is to release tension, increase flexibility and ROM, increase oxygen efficiency, decrease risk of injury, and keep you playing your sport. May include performance breathwork. Most appropriate for In-Season and Off-Season. 45-60 mins. All levels. Great for beginners.
Yoga – Restorative
Rest the body, ease the mind, and find relaxation.
Dive into a state of deep relaxation by activating the parasympathetic nervous system (the rest and digest system) with long-held, prop-supported poses that gently stretch the muscles. The goal is to decrease stress, reduce fatigue, and restore the mind and body so they can perform at their best. May include guided visualization and breathwork. Most appropriate for Post-Season. 60 mins. All levels.
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