Fitness
STRENGTH 101
Strength 101 is a small group training class programmed to teach you the basics of strength training and exercise technique. You will be led by a trainer through a 12 week strength program. Learn how to move properly with progressions and modifications for each movement. You will get stronger and you will build foundational knowledge that you can carry over into your own workouts! Open to all levels of fitness. This class does require registration, please email fitness@usfca.edu for more information.
Pricing
- USF Students: $100/semester
- USF FT Faculty/Staff, Seniors and Annual Members: $200/semester
- Others: $300/semester
- Fee for Strength 101 does not include entrance to the Koret Center (Must use Koret pass/membership to access the building)
GROUP EXERCISE SCHEDULE
Koret offers a range of group fitness classes for all fitness levels. All instructors are qualified to make modifications and progressions for all individuals.
FITNESS 101
![trainer squatting](/sites/default/files/2020-05/squat2.png)
Squat
![Trainer squatting on bench](/sites/default/files/2020-05/Modified%20Squat.png)
Modified Squat
![trainer squatting side view](/sites/default/files/2020-05/Squat%20side.png)
How to Squat (Side View)
![trainer hinging](/sites/default/files/2020-05/Hinge.png)
How to Hinge
![Ankle joint skeleton view](/sites/default/files/2020-05/Ankle.png)
Ankle Mobility
![trainer performing Myofascial Release](/sites/default/files/2020-05/Myofascial%20Release.png)
Myofascial Release to Improve Ankle Mobility
![trainer performing glute bridge](/sites/default/files/2020-05/Hip.png)
Hip Mobility
![trainer with foam roller](/sites/default/files/2020-05/spine.png)
Thoracic Spine Mobility
![trainer pointing to right shoulder](/sites/default/files/2020-05/Shoulder.png)
Shoulder Mobility
![trainer performing push up](/sites/default/files/2020-05/push.png)
How to perform a push up
STRETCHES & RELAXATION TECHNIQUES
![student stretching on chair](/sites/default/files/2020-05/4.24.png)
Stretches: Cat Cow on Chair, Seated Twist, Restorative
![student stretching](/sites/default/files/2020-05/4.14.png)
Relaxation: Shoulder Rolls, Inhale Sweep, Spinal Stretch
![student stretching](/sites/default/files/2020-05/4.17.png)
Dynamic Stretches: Thoracic Spine
![student stretching](/sites/default/files/2020-05/4.21.png)
Stretches: Shoulder and Chest Stretch, Wrist Stretches
![student stretching](/sites/default/files/2020-05/5.12.png)
Stretches: Shoulder Roll, Mountain Pose, Warrior
![student stretching](/sites/default/files/2020-05/Picture1.png)
Dynamic Stretches
![student stretching](/sites/default/files/2020-05/5.8.png)
Thoracic Stretches
SWIM WORKOUT
![swim workout of the week 2021 checkpoint](/sites/default/files/2021-01/2021%20checkpoint.png)
2021 Checkpoint
![swim workout of the week swimmer abs](/sites/default/files/2021-01/swimmerabs.png)
Swimmer Abs
![swim workout of the week full body hiit](/sites/default/files/2021-01/FullbodyHIIT.png)
Full Body HIIT