Strength Training Classes

Our classes focus on building overall physical resilience and performance. Through a variety of exercises, participants will improve:

1. Muscle Strength: Develop stronger muscles to support athletic movements and daily activities.
2. Endurance: Enhance the body's ability to sustain prolonged physical activity.
3. Power: Improve the ability to generate force quickly, essential for explosive movements.
4. Balance & Coordination: Enhance the body's ability to maintain equilibrium and perform smooth, controlled

movements.

1. Stability: Strengthen core and supporting muscles for better balance and injury prevention.
2. Technique: Learn proper and safe lifting techniques and overall exercise form to maximize effectiveness and reduce

risk of injury.

These classes are designed to challenge individuals at their own pace while providing the foundation for improved athletic performance and overall fitness.

Foundations of Strength & Movement (Ages 8–12)

This fun, energetic class is designed to give young athletes the tools they need to move well, build strength, and reduce risk for injury—all in a supportive, encouraging environment.

We’ll focus on:

1. Foundational strength training using bodyweight and age-appropriate resistance
2. Proper movement patterns like squats, hinges, and lunges
3. Safe jump and landing technique to protect growing joints
4. Coordination, balance, and core control to support all sports and activities

Kids will learn how to move with confidence and build healthy habits that support athletic performance and reduce injury risk—all while having fun and staying active! Perfect for any young athlete ready to build a strong foundation.

Stretch & Recovery

This class is designed specifically to help athletes prioritize recovery after a demanding week of practice, training, or competition. The Stretch and Recovery Class focuses on guided stretching and mobility exercises to increase flexibility, reduce muscle soreness, and promote full-body wellness.

1. Accelerates Recovery Time:So athletes return to practices and games stronger, not fatigued
2. Supports Mental Rejuvenation: Creates space for rest and mental reset after a tough week
3. Reduces Risk of Injury: Maintains muscle balance and joint function, preventing overuse injuries
4. Improves Long-Term Athletic Performance
5. Teaches smart recovery habits that translate into consistent performance gains
6. Establishes a Weekly Recovery Routine
7. Encourages athletes to take care of their bodies and prioritize wellness year-round

All Styles of Dance!

This class is designed specifically for all dancers looking to take their performance to the next level through a blend of cross-training, strength, mobility, flexibility, and balance work: all tailored to the unique demands of dance.

Through intentional movement and education, dancers will:

1. Build functional strength to support jumps, turns, and lifts
2. Enhance joint mobility and flexibility to allow for safe, fluid movement
3. Improve balance and proprioception for better control in choreography and performance
4. Increase core and lower body power to support turnout, leg extensions, and posture
5. Reduce risk of injuries through smart training strategies and anatomical awareness
6. Explore basic anatomy and biomechanics as they relate to dance
7. Learn what true turnout means and how to train it safely
8. How to improve posture, alignment, and extension
9. How the body’s systems work together in movement and performance

Whether you’re a competitive classical dancer or Irish Step dancer or looking to support your dance training, this class provides a solid foundation for performance and longevity.

Create your own Small Groups -

Bring 3-6 friends or family members and create and have catered to you a workout with your specific goals! Small Group Rates Start at a total of $150 for 3-6 people in the small group.

For team group rates or larger groups please reach out. We would love to work with you and your teammates and/or friends!