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Specialty Training Programs Demo Week

Performance Health & Fitness
Event organized by Performance Health & Fitness

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Performance Health & Fitness is proud to announce an exclusive opportunity to participate in our specialty training programs – for a full week – with no registration fees. Speciality programs include Kettlebell Conditioning, Boot Camp, Sport & Speed, and Yoga + Barre. This is the perfect opportunity for current participants to dive deeper into what modifications can help them reach their personal health and fitness goals, or those who want to try these specialty classes before committing to our upcoming 6-week sessions.

There are no fees for Demo Week classes, but registration is required due to limited availability. We also strongly suggest that you consider making a free-will donation of $5.00 or more per class* or bring non-perishable food items with you to class, which will be donated to the Coralville Community Food Pantry at the conclusion of Demo Week. The Coralville Community Food Pantry served 2,840 individuals, 984 families, and distributed 280,161 pounds of food to our local community in 2017.

* If you prefer to not register through Eventbrite, you may also register by calling the Performance Health & Fitness service desk at 319-665-2548 – but please note that your registration is not guaranteed, and preference will be given to online registrations.

*Donations (monetary or physical) can be given to the Performance Health & Fitness Service Desk – or mailed directly to the / dropped off at the Coralville Community Food Pantry.


Kettlebell Conditioning

Kettlebell Conditioning is a low-impact program suitable for all ages and abilities. In our regular 6-week Kettlebell Conditioning program, participants learn and master six kettlebell moves and progressions from our StrongFirst® Certified Kettlebell Instructors.

Our demo week classes are perfect for those with little-to-no experience or knowledge about kettlebells. Certified instructors will break down the most common kettlebell swings, with emphasis on proper technique and mechanics, to ensure future success and how to avoid injuries. Those with kettlebell experience will be given tips on progressions and critiques on how to improve form, how to determine proper weights, and recommendations for advancing in skill. *Each class is limited to the first 10 people to register. You may register for more than one class.

Demo Week Kettlebell Conditioning Classes
Monday, April 9th: 5:30-6:15 p.m.
Tuesday, April 10th: 6:00-6:45 a.m.
Wednesday, April 11th: 5:30-6:15 p.m.
Wednesday, April 11th: 9:30-10:15 a.m.
Thursday, April 12th: 6:00-6:45 a.m.
Friday, April 13th: 9:30-10:15 a.m.


Boot Camp

In our regular 6-week Boot Camp program, participants get tone, fit, and strong with our HIIT (high-intensity interval training) classes. Taught by an ACSM (American College of Sports Medicine) Certified personal trainer, our members are coached through workouts that are scaled to individual goals and abilities, and offer added benefits including before / after measurements, assessments and reports. Participants are encouraged to use the MyFitnessPal app for nutrition logging and accountability, and get encouragement and tips through a private Facebook group managed by the program coaches, the Director of Training Services, and our RDN (Registered Dietitian Nutritionist).

Our demo week classes are perfect for those are currently participating in Boot Camp, as well as those who are ready to take their health and fitness to the next level (all ages and abilities are welcome). Each 45-minute workout will include an instructor led warm-up, strength and cardiovascular training, and recommended stretches for optimal results and recovery. *Each class is limited to the first 20 people to register. You may register for more than one class.

Demo Week Boot Camp Classes
Monday, April 9th: 5:15-6:00 a.m.
Tuesday, April 10th: 5:15-6:00 a.m.
Wednesday, April 11th: 5:15-6:00 a.m.
Thursday, April 12th: 5:15-6:00 a.m.
Friday, April 13th: 5:15-6:00 a.m


Sport & Speed

In our regular 6-Week Performance Sport & Speed programs, we train athletes in grades 4-12 in strength, power, speed, agility, and endurance, and take their fitness to the next level with personalized, sport-specific workouts. Our coaches emphasize proper technique and incorporate injury prevention exercises, creating a powerful, functional athlete. Having trained over 3,000 athletes throughout the state of Iowa, we have developed a program that works to progress athletes to the next step in their careers, whether it’s high school athletics, college athletics or professional athletics.

Our demo week classes will consist of a combine testing study conducted over the course of two hour-long sessions (Tuesday and Thursday from 4:30-5:30 p.m.). These advanced and coveted studies will be provided free of charge, but require pre-registration. Attendance at both sessions is highly encouraged to ensure testing for each movement is completed and you receive the full performance report.

Why should your student athlete test with Performance? Most facilities have some kind of pre- and post-testing for athletes, but how many facilities can compare your athlete to others in their gender and age group from all across the state of Iowa? Ever wonder how well your 40 yard sprint is compared to other 14 year old boys in the state? Here at Performance, we have an athlete database comprised of over 4,000 athletes tested over the past 10 years and counting.

Skills that will be tested include:

Broad Jump: this test measures the athletes horizontal power output. It gives a good indication of how powerful the athlete is and the ability of the athlete to not only produce vertical displacement but horizontal as well. This type of displacement correlated to sprint speed and initial starts.

Vertical Jump: this test measure vertical power output. This power output is directly related to the athletes overall ability to produce power (mathematically strength multiplied by time) we use this test to gauge how well the strength training aspect is working for our athletes.

10-Yard Sprint: this measures the athletes acceleration and the ability to produce power and speed from a stand still. It correlates to the athletes ability to accelerate out of the batters box, off the line or even their jumps.

40-Yard Sprint: this measures the athletes ability to maintain their top speed and whether or not their strength-endurance is on par with their initial acceleration. The athletes ability to maintain their top speed for longer is preferable with the idea of they can maintain their top speed longer, they will be faster over greater distances (100m, 200m, full football fields, full soccer fields, doubles and triples hit.

Pro-Agility (5-10-5): this is the test that we use to measure change of direction. The athletes ability to completely stop and change direction in 180 degrees as well as their efficiency in their accelerations and decelerations in a small space.

Demo Week Sport & Speed Classes
Tuesday, April 10th: 4:30-5:30 p.m.
Thursday, April 12th: 4:30-5:30 p.m.
*Attendance at both sessions is highly recommended to receive the full performance report


Specialty Yoga & Barre

In our regular 6-Week Speciality Yoga & Barre programs, participants get strong, toned, and benefit from improved flexibility. Unlike the yoga classes offered to all basic members through our group fitness classes each month, these 6-week program participants are led through movements by certified instructors, and progress into more advanced poses at their own pace based on their individual strengths and weaknesses.

Our demo week classes will be catered to those who want to get the full class experience, but also cover the basics of proper form, technique, flow, and scaling variables, ensuring all participants receive a workout that's challenging based in individual capabilities and skill level. Beginners with no yoga or barre experience are welcome and encouraged to attend.

What is Barre?
The Barre workout is a series of movements that strengthen the entire body, ensuring no muscle is overlooked. Combining functional strength, dance, pilates, and yoga, participants use bodyweight as a resistance to focus on alignment and optimal posture while enhancing body awareness, coordination, balance, and overall strength. Movements are choreographed to high-energy music which results in a fun, intense, and safe workout.

What is Gentle Flow Yoga?
Gentle flow yoga is a softer approach to Power yoga. While the poses still flow together, the nature of it is much slower in pace and gentle in practice. It is the in between of keeping active while still maintaining that peaceful and enjoyable approach. There is less strain for mind and body. Whether you have limited capabilities, limited strength or flexibility, it can be adapted to suit everyone’s needs.

*Each class is limited to the first 10 people to register. You may register for more than one class.

Demo Week Specialty Yoga & Barre Classes
Monday, April 9th: 9:00-10:00 a.m. [Gentle Yoga]
Wednesday, April 11th: 4:30-5:15 p.m. [Barre]
Wednesday, April 11th: 6:40-7:25 p.m. [Barre]
Friday, April 13th: 5:05-5:50 a.m. [Barre]