Classes at Prime
Strength
Fitness & Mobility
To register for a class, click the button below:
Yoga
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Class Descriptions
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This class is a perfect "check-in" to learn or to refine your indoor rowing technique or to properly learn how to row, if this is a new workout tool for you.
Exercise on a rowing machine uses all the major muscle groups, is low impact, is an efficient calorie burner, is good for bone health, improves posture and flexibility, is adaptable for personal goals, and is beneficial for all fitness levels.
Using the rowing machine correctly is the critical component needed to reap it's bountiful benefits.
Appropriate warm-up and stretching will be included.
Want to know how to use the rowing erg to:
Reduce the likelihood of injury from not having correct technique
Become more efficient and powerful so you can pull more distance per stroke and use all your large muscles instead of the small, inefficient ones.
Add to your cross-training for a total body workout
Learn different workouts to meet your exercise goals
Review proper stretching and cool down routines
When: Mondays from 5:30pm - 6:30pm
Where: Downstairs Gym at Prime Sports Institute
Who: Anyone wanting to learn proper technique and form for the rowing erg
Capacity: 3 students
Cost: $25 per class
Click here to register and learn more
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This class is great for all levels of TRX enthusiasts and offers a traditional TRX workout.
Expect to shape and condition your muscles with controlled, precise motions using your own body weight and body position to determine how intense your workout becomes.
Worried you won't sweat enough? We've got you covered!
There's a small cardio component that is sure to get you burning extra calories!
When: Tuesdays, 6:15am
Where: Downstairs Gym at Prime Sports Institute
Capacity: 5 students
Register here
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STARTS APRIL 24th
This yoga class is designed to sustain you through injury, recovery and longevity so you can do what you love as often as you can.
Yin yoga is a slow, meditative class. Poses are held for longer and are often supported by props so you can focus on relaxation and letting go. This allows the body to release deep holding patterns and work on the connective tissues that muscles rely on.
This class is paired with subtle energy work - Reiki - to amplify the benefits of yoga and dial up the body's intrinsic healing capacity.
As an added perk, with a smaller class size we can easily modify the practice to handle most injuries and conditions. Just communicate with the instructor as you come in or run into anything that raises a question. Yin & Reiki is the perfect compliment to the life of a busy mind and an active body.
Class limited to 10 students
— Mondays: 12pm - 1pm
— Wednesdays: 6:30-7:30pm
$25 one class pass, $100 five class pass, $190 ten class pass
Purchase the recordings to The Prime Method™
A 4-part education series for athletes and active people developed by Prime Owner, Kerry Gustafson
When you were in your 20's you could probably go out and do whatever you wanted - without getting injured. Once you got into your 30's things started to change.
A lot the patients we see are chasing one injury after another. They say they're playing a frustrating game of "whack-a-mole." Or they switch from sport to sport - not necessarily because they like the versatility. They change activities because something hurts. And rather than get to the root of whatever's going on, they shift to do something else
You don't have to hurt.
Our goal at Prime is to keep you out there...doing what you love. (Not just what you think you're limited to...).
Kerry has come up with a way to simplify your self care - based on her many years of experience treating thousands of athletes.
If you're looking for an, "if your shoulder does THIS, then do THIS" kind of approach, then sign up for this 4-part series and simplify your self care!
In each part you will learn:
Basic anatomy
Simple tests you can do to assess yourself - for strength, flexibility & mobility
Key exercises to gain strength, mobility and prevent common injuries
How to create your own 'user's manual' so you can keep playing and doing what you love!
Purchase a single class or the entire 4-part series and save:
Basics of Foot and Ankle Health - purchase the recording
Basics of Mid-Back, Neck and Shoulder Health - purchase the recording
Basics of Hip, Pelvis and Low Back Health - purchase the recording
Basics of Core Stabilization - purchase the recording
ONLINE CLASS RECORDINGS
The Prime Method™
Our goal at Prime is to keep you out there…doing what you love.
Not just what you think you’re limited to doing.
Simplify your self care - based on Kerry’s years of experience treating thousands of athletes.
If you’re looking for an, “if your shoulder does THIS, then do THIS” kind of approach, then sign up for this 4-part education series and simplify your self care!
Basics of Foot & Ankle Health™
Part 1 of a 4 Part Education Series teaching you the simple basics of assessing and treating your body. More time is wasted searching the internet for information on why something hurts. Learn foot and ankle anatomy, common conditions of the foot, how to test for mobility dysfunctions and weakness and what you can do to improve them, and when to come see us. You’ll get access to a pre-recorded video, slides, and bonus materials.
Basics of Thoracic Spine Health™
Part 2 of a 4 Part Education Series teaching you the simple basics of assessing and treating your body. Learn why the thoracic spine is coined the ‘Cinderella’ region - “one suffering underserved neglect,” and what you can do ti test and fix it. The why the mid-back holds the key to optimal upper body health. You’ll get access to a pre-recorded video, slides, and bonus materials.
Basics of Low Back, Hip and Knee Health™
Part 3 of a 4 Part Education Series teaching you the simple basics of assessing and treating your body. Learn to have an appreciation and understanding of the anatomy of the lumbar spine and hips, how to reduce the risk of pain and injury, and leave with practical screening methods to optimize your low back and hip health. You’ll get access to a pre-recorded video, slides, and bonus materials.
Basics of Core Stabilization™
Part 4 of a 4 Part Education Series teaching you the simple basics of assessing and treating your body. More time is wasted searching the internet for information on why something hurts. Learn how to activate and stabilize from the core allowing for better movement preparation and better stabilization during exercise. You’ll get access to a pre-recorded video, slides, and bonus materials.
Yoga for Paddlers
This online yoga series with instructor Denise Weeks includes six 60-min Yoga Sessions. You’ll get access to a pre-recorded video to watch while you follow along. Each week has a different theme while you focus on mobility and stability for your core, hips and shoulders.
Yoga for Runners
This online yoga series with instructor Erica Quam includes four 60-min Yoga Sessions. You’ll get access to a pre-recorded video of each class to watch while you follow along as well as an easy sequence to download for each class.