Programs Guide Final Digital copy

April 2015
2014 OFFER ENDS: 4/30/2015
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today to reserve your offer!
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100 Fitness Way, Hockessin, DE 19707 • 302-766-7819 • HACHealthClub.com
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When You Join by April 30, 2015
Call 302-766-7819Call 302-766-7819

1
302-994-4474 302-239-7575
Wilmington, DE / Prices Corner
119 Greenbank Road
Hockessin, DE
7313 Lancaster Pike
Come try our Specials!
1 Itallian
Sub
$7.95
*please provide
coupon
FREE
Slice
Pizza
*please provide
coupon
10 Wings &
Small Pizza
$12.95
*please provide
coupon
1 Large
Cheese Pizza
$7.95
*Additional
Toppings are extra
1 Itallian
Sub
$7.95
*please provide
coupon
FREE
Slice
Pizza
*please provide
coupon
10 Wings &
Small Pizza
$12.95
*please provide
coupon
1 Large
Cheese Pizza
$7.95
*Additional
Toppings are extra
Come try our Specials!
Best Pizza, Subs, Steaks and Wraps on the Planet!

The Main Fitness Floor:
• Over 100 pieces of cardio
• Stair steppers
• Treadmills
• Recumbent bikes
• Ellipticals
• Two machine circuits
• Free weights
State of the Art Weight Room:
• Brand new equipment
• Free weights
Aquatics Complex:
• 25 Meter, 4 Lap Lane Pool
• Whirlpool
• Waterpark with Waterslide
• Warm Water Therapy Pool
• Heated Outdoor Pool
Gymnasium:
• Full Size Basketball Court
• Pick Up Soccer and Basketball Games
HAC Cafe & Waterside Grille:
• A monthly food credit to use in our
full service restaurant, summertime
Waterside Grille, and seasonal
Poolside Cafe.
Group Fitness:
• 150 Group and Aqua Fitness Classes
each week
Additional Fee-Based Offerings:
• Personal Training
• Weight Management Programs &
Counseling
• Heated Yoga
• Massage
• TRX
• Small Group Personal Training Classes
• Heated Yoga
• Adult Fitness Clubs
• Swim Lessons & Programs
• Pro Shop featuring lululemon and
Under Amour
AGES 3-13:
Childcare:
(Parent must be in the building)
• 2 hours of daily childcare
YES Program:
• One weekly Dance, Martial Arts, or
Tumbling Class
• One weekly Youth Sport or Yoga Class
Kids Zone:
• Spider Mountain
• HAC Arcade
• Gymnasium
• Maze
AGES 6 WEEKS-3 YEARS:
Childcare:
(Parent must be in the building)
• Children 6 weeks to 6 months receive
1.5 hours daily of childcare. Must
reserve space in 24 hours advance
• Children 6 months to 3 years receive 2
hours of daily childcare
Additional Fee-Based Offerings:
• Summer Camp
• Preschool
• Before & After School Care
• Infant Swimming Resource
• Swim Lessons
• Youth Personal Training
• Birthday Parties
• Summer Swim Team
What Makes Your
HAC Membership
Unique?
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instagram.com/hacfitness
facebook.com/hockessinathleticclub
We want you to be successful! As our gift to you, please enjoy the
following starter package:
• 1 Fitness Health Appraisal
(Conducted by a Nationally Certified Personal Trainer)
• 1 Personal Training Session
(With your Nationally Certified Personal Trainer)
• 1 TRX Class
• 1 Small Group Personal Training Class
• 3 Consecutive Days of Heated Yoga
• 1 MAT Session
• 1 Aquatic Personal Training Session
• 25% off 1st Massage
3
Hours
MONDAY - THURSDAY: 5:30 AM - 10:00 PM
FRIDAY: 5:30 AM - 9:00 PM
SATURDAY: 7:00 AM - 6:00 PM
SUNDAY: 8:00 AM - 6:00 PM
Table of Contents
ADULTS
HAC Group Fitness PAGE 4
HAC Small Group Personal Training PAGE 6
Muscle Activation Techniques® | TRX Suspension Training PAGE 7
HAC Personal Training PAGE 8
HAC Aqua Fitness PAGE 9
HAC's Weight Management Programs PAGE 10
Hot Yoga | HAC Massage PAGE 11
Adult Programs | HAC Resources PAGE 14
Rentals at HAC | HAC Birthday Parties PAGE 15
KIDS
YES Program | HAC Tumbling PAGE 16
HAC Martial Arts PAGE 17
HAC School of Dance | HAC Youth Yoga PAGE 18
HAC Youth Sports PAGE 19
Children’s Programs and Services at HAC PAGE 20
HAC Preschool | HAC Before and After Care PAGE 21
HAC Swim Academy PAGE 22
HAC Summer Camp PAGE 23
Insta
today to reserve your offer.
Call 302-766-7819
The sooner you join,
the more you save!
HAC Membership
Hockessin Athletic Club strives to provide an environment that makes keeping an
active lifestyle easy. Our membership and programming are modeled to promote
convenience of use. Your HAC Membership Includes:

GROUP FITNESS SCHEDULE
**Class schedule is subject to change, visit our website at www.hachealthclub.com or download the HAC app for more details.
Cardio Classes
Athletic BodyStep™ Express
BodyStep™.
BODYCOMBAT™
BodyStep™
CRT
GRIT™ CARDIO
GRIT™ PLYO
Intense Interval Training
Kickboxing
Zumba®
Zumba® B2
Zumba® Gold
Zumba® Step and Tone
Zumba® Toning
Step It Up
Sweat
Resistance Training Classes
Advanced Conditioning
BodyPump™
Cardio Core
Core Strength
CXWORX™
GRIT™ STRENGTH
Kettlebells
Senior Strength
Cycling Classes
Bike 2 Mat
Cycling
Cycle Express
RPM™
Mind and Body Classes
Advanced Core Strength
Core Strength
HAC Barre
Mind Body Balance
Mindful Yoga
Pilates Mat
Tai Chi
Experience
Group
Fitness
The Hockessin Athletic Club offers over 150 Group and Aqua Fitness classes weekly. All members are welcome to attend any class they
choose. These classes are included in your membership and are offered daily.
*The starred classes will offer special attention for those who want it and are new participant friendly. The (New
) labeled classes are new
and require participants to register at the front desk before attending.
Contact Group Fitness Director, Susan Storm at (302) 239-6688 x120 or sstorm@hachealthclub.com
HAC Group Fitness
Monday Tuesday Wednesday Thursday Friday Saturday
BodyPump™
5:45 - 6:45 am
Studio 1
GRIT™ PLYO /CARDIO New
5:45 - 6:15 am
Studio 2
RPM™
6:00 - 7:00 am
Cycle
RPM™
6:00 - 7:00 am
Cycle
CRT
5:45 - 6:30 am
Gym
RPM™
7:30 - 8:30 am
Cycle
Cycling
6:00 - 7:00 am
Cycle
RPM™
6:00 - 7:00 am
Cycle
BodyPump™
6:00 - 7:00 am
Studio 1
Senior Strength
7:30 - 8:15 am
Studio 2 | Senior friendly
BodyPump™
6:00 - 7:00 am
Studio 1
BodyPump™
8:00 - 9:00 am
Studio 1
AthleticBodyStep™Express
6:00 - 6:30 am
Studio 2
Senior Strength
7:30 - 8:15 am
BodyCombat™ Express*
6:00 - 6:30 am
Studio 2
CXWORX™*
8:00 - 8:30 am
Studio 1
Senior Strength
7:45 - 8:30 am
Mindful Yoga
8:15 - 9:15 am
Studio 2
CXWORX™
6:30 - 7:00 am
Studio 2
CXWORX™*
8:00 - 8:30 am
Studio 1
CXWORX™
6:30 - 7:00 am
Studio 2
8:15 - 9:00 am
Studio 2
HAC Barre
8:30 - 9:20 am
Studio 2
Cycling
8:30 - 9:30 am
Cycle
Senior Strength
7:45 - 8:30 am
8:15 - 9:15 am
Studio 2
Senior Strength
7:45 - 8:30 am
Sweat*
8:30 - 9:30 am
Studio 1
BodyPump™
8:30 - 9:30 am
Studio 1
CXWORX™
9:00 - 9:30 am
Studio 2
HAC Barre
8:30 - 9:20 am
Studio 2
Step It Up
8:30 - 9:30 am
Studio 1
Bike 2 Mat
8:00 - 9:05 am
Cycle
Cycle Express*
8:40 - 9:10 am
Cycle | Senior friendly
Pilates Mat*
9:30 - 10:30 am
Studio 2
BodyCombat™
9:30 - 10:30 am
Studio 2
BodyPump™*
8:30 - 9:30 am
Studio 1
Cycle Express*
8:40 - 9:10 am
Cycle | Senior friendly
BodyStep™/BodyCombat™
8:30 - 9:30 am
Studio 1
GRIT™ STRENGTH* New
9:00 - 9:30 am
Gym
BodyCombat™
9:30 - 10:30 pm
Karate Studio
BodyStep™
9:30 - 10:30 am
Studio 1
Zumba®
8:30 - 9:30 am
Gym
Core Intervals
9:05 - 10:05 am
Studio 2
Zumba®
8:30 - 9:30 am
Gym
Cardio Core
9:15 - 10:00 am
Studio 2
Kickboxing
9:30 - 10:30 am
Gym
RPM™
9:30 - 10:30 am
Cycle
GRIT™ PLYO/CARDIO New
9:00 - 9:30 am
Dance Studio
BodyPump™
9:30 - 10:30 am
Studio 1
Core Intervals
8:45 - 9:30 am
Studio 2
BodyPump™
9:30 - 10:30 am
Studio 1
Cycling
9:30 - 10:30 am
Cycle
BodyPump™
10:45 - 11:45 am
Studio 1
Kickboxing
9:30 - 10:30 am
Gym
Kickboxing
9:30 - 10:30 am
Gym
Cycling
9:30 - 10:25 am
Cycle
RPM™
9:30 - 10:30 am
Cycle
BodyStep™
9:45 - 10:45 am
Studio 1
Kettlebells
10:45 - 11:45 am
Studio 2
Kettlebells*
9:30 - 10:30 am
Studio 2
Cycling
9:30 - 10:30 am
Cycle
BodyPump™
9:30 - 10:30 am
Studio 1
Zumba® B2
10:30 - 11:30 am
Studio 2
Intense Interval
Training
10:30 - 11:30 am
Studio 2
HAC Barre
11:45 am - 12:45 pm
Studio 2
BodyCombat™
9:30 - 10:30 am
Karate Studio
Zumba® Toning
10:00 - 11:00 am
Studio 2
Kickboxing
9:30 - 10:30 am
Gym
Mind Body Balance
10:45 - 11:45 am
Studio 2
Bike 2 Mat
10:45 - 11:50 am
Cycle
Zumba®
12:00 - 1:00 pm
Studio 1
Sweat
9:30 - 10:30 am
Studio 1
Mind Body Balance
10:45 - 11:45 am
Studio 1
CXWORX™
9:30 - 10:00 am
Studio 2
Kettlebells
12:00 -12:45 pm
Studio 2
Zumba®
10:45 - 11:45 am
Studio 1
GRIT™ STRENGTH* New
1:00 - 1:30 pm
Studio 2
RPM™
9:30 - 10:30 am
Cycle
PaddleFit New
11:00 - 12:00 pm
Studio 2
Intense Interval Training*
10:30 - 11:30 am
Studio 2
BodyPump™
12:15 - 1:15 pm
Studio 1
Stretch for Health
12:00 - 12:30 pm
Mind Body Balance
10:45 - 11:45 am
Yoga Studio
Kettlebells
12:00 -12:45 pm
Studio 2
Mind Body Balance
10:45 - 11:45 am
Studio 1
Tai Chi Part 2
3:30 - 4:30 pm
BodyPump™
5:00 - 6:00 pm
Studio 1
CRT
10:45 - 11:45 am
Studio 1
Zumba® Gold
12:45 - 1:30 pm
HAC Barre*
11:30 - 12:30 pm
HAC Barre
5:00 - 6:00 pm
Studio 2
Cycling
5:00 - 6:00 pm
Cycle
BodyPump™
8:15 - 9:15 am
Studio 1
Tai Chi Part 1
11:00 - 12:00 pm
BodyPump™
12:15 - 1:15 pm
Studio 1
Stretch for Health
12:00 - 12:30 pm
PaddleFit New
5:00 - 6:00 pm
Studio 1
Core Strength
8:30 - 9:30 am
Studio 2
Stretch for Health
12:00 - 12:30 pm
CRT*
5:00 - 5:45 pm
Studio 1
BodyPump™
5:00 - 6:00 pm
Studio 1
RPM™
5:30 - 6:30 pm
Cycle
Cycling
8:30 - 9:30 am
Cycle
Zumba® Gold
12:45 - 1:25 pm
RPM™
5:30 - 6:30 pm
Cycle Studio
Kettlebells
5:45 -6:30 pm
Studio 2
Advanced Core Strength
6:00 - 7:00 pm
Studio 2
CXWORX™
9:15 - 9:45 am
Studio 1
BodyPump™
5:00 - 6:00 pm
Studio 1
CXWORX™
5:30 - 6:00 pm
Studio 2
RPM™
5:45 -6:45 pm
Cycle
GRIT™ PLYO/CARDIO New
6:00 - 6:30 pm
Gym
Core Strength
9:30 - 10:30 am
Studio 2
Cycling
5:00 - 6:00 pm
Cycle
GRIT™ PLYO /CARDIO New
6:00 - 6:30 pm
Gym
Core Strength
6:00 - 7:00 pm
Studio 1
BodyPump™
6:00 - 7:00 pm
Studio 1
Cycling
9:30 - 10:30 am
Cycle
Kettlebells
5:45 - 6:30 pm
Studio 2
BodyPump™
6:00 - 7:00 pm
Studio 1
Zumba®
6:30 - 7:30 pm
Gym
Cycling
6:30 - 7:30 pm
Cycle
BodyCombat™
9:45 - 10:45 am
Studio 1
Zumba®
6:00 - 7:00pm
Studio 1
BodyStep™
6:00 - 7:00 pm
Studio 2
BodyCombat™
6:35 - 7:35 pm
Studio 2
Kickboxing
6:30 - 7:30 pm
Gym
Pilates Mat
10:30 - 11:30 am
Studio 2
RPM™
6:00 - 7:00 pm
Cycle
RPM™
6:30 - 7:30 pm
Cycle
Bike to Mat
6:45 - 7:50 pm
Cycle
BodyStep™*
7:00 - 8:00 pm
Studio 1
BodyStep™
10:45 - 11:45 am
Studio 1
BodyStep
6:35 - 7:35 pm
Studio 2
Kickboxing
6:30 - 7:30 pm
Gym
BodyPump™
7:00 - 8:00 pm
Studio 1
Core Strength
7:00 - 8:00 pm
Studio 2
Zumba® Step and Tone
11:45 - 12:45 pm
Studio 1
BodyPump™
7:00 - 8:00 pm
Studio 1
Zumba®
7:00 - 8:00 pm
Studio 1
Mindful Yoga
7:35 - 8:35 pm
Studio 2
GRIT™ PLYO/CARDIO* New
11:45 - 12:15 pm
Studio 2
Mindful Yoga
7:35 - 8:35 pm
Studio 2
Advanced Pilates/Barre
7:00 - 8:00 pm
Studio 2
Tai Chi
2:00 - 3:00 pm
Studio 1
Sunday
4

CARDIO CLASSES
Athletic BodyStep™ Express: An efficient and athletic
30 minute version of Les Mills BodyStep™.
BodyCombat™: An empowering cardio workout
where you are totally unleashed. This fiercely
energetic program is inspired by martial arts and
draws from a wide array of disciplines such as karate,
boxing, tae kwon do, tai chi and muay thai. Supported
by driving music and powerful role model instructors,
you strike, punch, kick your way through calories to
superior cardio fitness.
BodyStep™: An energizing step workout that makes
you feel liberated and alive. Using a height-adjustable
step and simple movements on, over and around the
step you get huge motivation from sing-a-long music
and approachable instructors. Cardio blocks push fat
burning systems into high gear followed by muscle
conditioning tracks that shape and tone your body.
CRT: CRT stands for Cardio Resistance Training. This
45 minute class will alternate intervals of cardio with
strength training exercises to give you a full-body
workout that will keep you coming back for more!
GRIT™ Cardio: An explosive high-impact body weight
based workout. Provides the double whammy of
maximizing calorie burn within the workout and
burning fat for hours afterwards.
GRIT™ Plyo: Incorporates the principles of
plyometrics to build power and increase speed and
leg strength. Uses power agility training to transform
type two muscle fiber and produce a lean athletic
shape. Intensifies energy and increases muscular
endurance and stamina.
Intense Interval Training: Challenge yourself as
you rotate through high intensity, cardio, strength,
plyometric and agility drills. This class uses a variety
of equipment including kettlebells and a range of
options, sure to be a great workout for all fitness
levels! No experience necessary and no choreography
to learn, just come ready to work!
Kickboxing: A one hour high energy, fast paced cardio
workout which incorporates basic kickboxing skills
both on and off the bag. This class offers a full body
workout utilizing free weights to include strength
training into this challenging workout.
Zumba®: Come join the party! The Zumba® party that
is! This fantastic hour long aerobic class inspired by
international dance will sculpt and tone your body,
while blasting away fat. The hour will breeze by with
all the fun you’re having! All ages and fitness levels
welcome as you dance away the calories!
Zumba® B2: Take your Zumba® Dance Party to the
next level with high intensity dance/fitness moves.
Enjoy a terrific calorie burn while learning new
rhythms. This is a fun work out for anyone who loves
to dance and wants to get fit at the same time.
Zumba® Step and Tone: Come and enjoy all of the
Zumba® dances and moves you love with the added
challenge of elevation change which increases heart
rate and calorie burn. Interspersed among the step
tracks will be Zumba® toning tracks to add extra muscle
definition. This is a fun and exciting new combination!
Zumba® Toning: Keep the international dance
party going, but add alternating tracks holding light
weights. The workout becomes an interval training
and upper body sculpting experience. Burn even
more calories as you dance your way to fitness.
Everyone is welcome!
Step It Up: Step classes continue to be one of the
most popular group fitness programs at our club. This
class uses more difficult choreography and pushes
participants to increase their cardiovascular fitness.
Sweat: Sweat yourself into a fit body. This class is a
cardio burn using step, high-low, dance and kickboxing.
Strength work will be included as well. GO FOR IT!
RESISTANCE TRAINING CLASSES
Advanced Conditioning: Designed to make substantial
improvements in your endurance, stamina, strength
and flexibility. It is geared towards creating a measurable
change in your body and establishing a basis in fitness
that allows you to perform well at any and every task
imaginable and increases your capacity to perform better
than other individuals... Come prepared to be challenged!
BodyPump™: One of the world’s fastest ways to get in
shape as it challenges all of your major muscle groups
while you squat, press, lift and curl. Allow your highly
trained instructor to give you the results you have been
looking for with cutting-edge BODYPUMP™ choreography,
chart-topping music and your choice of weights
BODYPUMP™ is enjoyed by millions of people around the
world! Find out what the “Red Effect” can do for you!
Cardio Core: Challenge yourself as you rotate through
45 minutes of a combination of plyometric, strength,
cardio and agility exercises. This core training class uses
explosive and innovative moves to improve balance
and stability and increase strength and endurance. Are
you ready to take core conditioning to the next level? An
exercise mat and water bottle are recommended.
Core Strength: Work all of your core muscles from
glutes to abs to back; add some cardio intervals for a
great workout and improve your overall fitness level.
CXWORX™: A half hour format that really hones in on the
torso and sling muscles that connect your upper body
to your lower body. It’s ideal for tightening your tummy
and butt, while also improving functional strength and
assisting in injury prevention. It will help you run faster
… play harder … and stand stronger!
GRIT™ Strength: Works all major muscle groups. Sends
your metabolism into overdrive to burn fat for hours
after the workout. Stimulates the production of growth
hormone which reduces fat and helps develop lean muscle.
Kettlebells: An explosive workout that hits all muscle
groups. Progress your way through each kettlebell
weight—starting from 5 lbs. all the way through 35 lbs!
Senior Strength Training: As we age, we lose valuable
bone density, and muscle strength. Join us for this basic
strength training class which will make you feel stronger
and more confident throughout the day.
CYCLING
Bike 2 Mat: A 65-minute class that begins with 30 minutes
of cycling and ends with 35 minutes of heated yoga. In
cycling, the hamstrings, quadriceps and hips never rest.
Over developed quadriceps and tight hamstrings can
pull the hips out of alignment. Yoga alleviates muscle
tightness from logging long hours in the saddle. A yoga
practice focuses on flexibility, core strength and balance.
Cycling requires not only physical strength but intense
focus and concentration. The attention to breath and
mind body connection in yoga can be employed by
cyclists. Each class will optimize your stamina, flexibility,
balance and strength.
Cycling: Come join this 55 minute cycling class and
experience the thrill of hills, flats and more! This class is
the perfect complement to RPM!
Cycle Express: Great for the new participant or those who
wantashortbuteffectivecardioworkout.Learnproperform
& technique while you enjoy great music and the full indoor
cycleexperienceinahalfhourformat,workatyourownpace.
RPM™: This is the indoor cycling workout where you
ride to the rhythm of powerful music. Take on the terrain
with your inspiring team coach who leads the pack
through hills, flats, mountain peaks, time trials, and
interval training. Discover your athlete within - sweat
and burn to reach your endorphin high.
MIND & BODY CLASSES
Advanced Core Strength: Take your Core Strength
participation to the next level! This more intense and
challenging class is for those participants who have
already experienced the benefits of Core Strength and
would like to be challenged to the next level of fitness.
Core Strength Challenge combines Pilates & Yoga power
fitness routines to provide maximum core strength
balance & flexibility. Emphasis on abdominal, back,
hips, inner/outer thighs, and buttocks. Bring your own
padded exercise mat to class.
Core Strength: This class includes a system of exercises
that emphasize the strengthening of the core region of
your body, fluidity of movement, muscle control and
strength. Reach new levels in your body and create a
deep, complete level of fitness and energy. Develop long,
lean, toned muscles. Improve range of motion, flexibility,
breathing and posture. Lower stress and increase
relaxation. Please bring a padded exercise mat to class.
HAC Barre: A 50 minute fun and innovative, non-impact,
high intensity workout using a ballet barre for stability.
Works all body parts using small dynamic movements
that will overload the muscles. Stretching follows each
section of exercises. The result is a long, lean, “dancer’s”
body with improved posture and balance, a flatter
tummy and a tighter derrière!
Mind Body Balance: One hour, unheated class that
focuses on developing strength and flexibility for deep
breathing, increased stability and a greater range of
motion on & off the mat. Each movement taken in class
is connected to your breath, helping to relieve stress and
tension. Members only, no additional fee.
Mindful Yoga: A non-heated class that focuses on
integrating classic yoga postures and deep rhythmic
breathing for a meditative approach to yoga practice.
Mindful Yoga is suited for beginning and intermediate
studentswhowanttoincreasetheirflexibility,optimizetheir
health,awakentheirlifeforce,&obtainpeaceofmind.
PilatesMat:This class is a system of exercise that
emphasizes strengthening of the Powerhouse
region: abdominals, back, hips, inner/outer thighs,
and buttocks. The class focuses on toning the body,
stretching, and lengthening muscles. Experience
improved posture, flexibility, long toned muscle, better
balance and coordination and lots of new found energy!
Please bring your own padded exercise mat to class.
Tai Chi: A moving meditation that follows a sequence
of movements and is a tool for improving daily living.
Moving through the Tai Chi poses (or sets) will increase
circulation, improve flexibility and balance, and
calm the mind. 5

30 MINUTE CLASSES
HAC Crew: Looking to burn the most
calories in a short period of time? Rowing
is where it’s at! Rowing is a unique exercise
that combines both resistance and
cardiovascular training with each stroke.
These fat-blasting, heart-thumping, fast-
paced 30 minute classes are sure to give
you a workout different then anything you
have experienced before.
Blast: Make the most of it with this high
intensity cardio and weight challenge.
Step into the SGPT Studio and be
prepared to be blown away. Optimum
calorie burning and invigorating
workouts varying weekly will take your
game over the edge. Nothing required
except a lot of heart and determination.
BoxFit: Looking to shed and shred? Hook,
punch, and jab your way to sculpted arms,
legs, glutes, back and abdominals! You
will improve coordination, balance and
endurance while burning some serious
calories and shredding the fat. Added
perks include improved self-discipline and
major stress release! Bring some water
and your A-game!
20/10: This 30 minute Tabata inspired
class is designed for both athletes
and amateurs. This full body workout
gives you short bursts of high intensity
training while giving you even shorter
recovery periods. The goal is to improve
your anaerobic and aerobic systems by
pushing you to your limits. Each move
only last a few seconds, but they will be
seem like minutes as you work your body
to its fullest potential. Break down your
limits class by class with Amy Kuplinski!
Power Posture, Core & Balance:
This is a class EVERYONE can benefit
from. The body was meant to function
as a unit. Division breeds imbalance and
imbalance creates pain, dysfunction,
decreased strength, and stability. This
class integrates core strengthening,
postural correction, and balance training.
Come see how these sessions improve
your everyday movement that quickly
translates into your everyday life.
to aqua fitness. Mandy will help you
improve your balance, muscle strength,
and the over all well-being of your joints.
Cardio Inferno: Are you ready to feel
the heat? This 45 minute class will
SCORCH your calories with Tae Bo
inspired moves, step, hi-low, jump rope
and other innovative cross-training
techniques! This non-stop CARDIO-ONLY
class will keep your heart pumping
while increasing your cardiovascular
endurance. Forget the boredom of the
machines and join me, Tina Malatesta,
in the Small Group Personal Training
Studio!
Evolution: Are you evolving or
revolving? Your mind sets limits; not the
body. Discover your TRUE threshold!
Challenging and motivating dynamic
circuit training that will condition both
mind and body, while teaching you how
to move past your comfort zone and
safely take your workouts to the next
level. It’s time for a change.
Xtreme: An advanced and engaging
class that goes over intense
strengthening and conditioning the
body’s natural functional movement.
SkiFit: Are you ready to boost your ski
performance, prevent injuries, become
a stronger and more confident skier?
Then this class was designed for you.
The class will focus on: injury
prevention, core strength, agility and
strengthening weakened muscles.
Targeting those areas that are essential
to being productive on the slopes. As a
result you will ski more efficiently and
confidently. Come see what all the buzz
is about and at the same time become a
better skier. Taught by Chris D.
60 MINUTE CLASSES
Strength Training for Runners: Are
you an avid runner? What does your
cross training routine look like? Whether
a “novice” or “serious” runner; the
importance of cross training cannot
be overstated. Runner’s World cites as
much as 80% of runners incur some type
of injury every year. Don’t be a statistic!
Come check out this class. Taught by
Jen Besten, a Level 1 USATF Certified
Running Coach, this small group
strength training class will help give you
the edge you’ve been looking for. This
progressive 15 week class uses exercises
geared towards reducing risks of injury,
and increasing strength. Time to switch
it up!
Spin to Lose: Spin to Lose is an 8
week program that incorporates TRX
Suspension Resistance Training and
Spinning to help you lose weight and
inches to achieve a lasting lifestyle
change! “With coaching by a certified
instructor, Spin to Lose provides you
with healthy diet and exercise tips, and
a daily log book, to reinvent a better you
with lasting results!
GTS: If you are looking to lose weight,
look no further this class is for you! This
full-body workout produces incredible
physical results that you can see and
feel very quickly. Using the Gravity
Training System, your workouts are
sure to be efficient, dynamic, and fun!
We will help you attain fitness levels
you never thought possible. The class
sizes are smaller than most which serves
for greater accountability and more
personalized attention. Sign up today
to change your body and your life!
Aqua Small Group Personal Training
(Aqua SGPT): Are you looking to
improve your balance, enhance your
flexibility and posture, gain strength,
and increase metabolism to help
promote weight loss? This program
is designed to help you improve your
fitness level while addressing your
specific fitness needs all in the non-
weight bearing environment of the pool.
Whether you are just returning from an
injury, are an avid exerciser, or anywhere
in between, these classes will be tailored
to meet your individual fitness goals.
All participants go through an initial
evaluation before beginning the class
and follow-up with progress reports
every few weeks. Aquatic Training can
also be helpful for those who have
recently completed physical therapy!
POWER: Step out of your comfort zone
and morph your body into an integrated
lean muscle machine. Basic weight
lifting, body weight exercises, and cardio
challenges are assigned to master over
a set time period. Work together with
friends to push your body to the next
level in a safe, slow and controlled
atmosphere with emphasis on form.
Aquatic Sports Conditioning: Looking
to get faster, stronger, and more efficient
in your sport? How about improving
your vertical jump, running mechanics,
increasing your speed, flexibility,
anaerobic threshold, and overall
performance? This program is designed
to assist athletes of every sport to gain
an edge over those limiting their training
to land only. Research supports that
those who cross-train on land and in
water have an advantage over their
“grounded”counterparts. The buoyancy
of water reduces stress of the joints
and tissues of the body allowing for
a decreased risk of injury and shorter
recovery times. Train smarter; not
harder.
45 MINUTE CLASSES
F I T “Fun Intense Training”: If you are
looking for an intense, serious calorie
burning, fat-blasting workout, this is it.
This functional fitness program
incorporates the 10 basic elements of
fitness training: agility, balance, speed,
power, accuracy, stamina, coordination,
flexibility, strength, and cardio. The use
of fitness “toys” in this class is endless!
Become the master of your body and get
in the best shape of your life. Game on!
FIT Accelerated: Ready to challenge your
FIT bodies even further? Cardio meets
Resistance. Combinations of both allow
for this optimum, efficient workout. FIT
Accelerated invites your strong minds
and strong bodies to a high energy,
endorphin charged, muscle defining, fat
shedding experience. Come and sweat in
this deviation from the norm. Instructed
by Dina Moore.
Golf Specific Training: Are you tired
of getting the same results in your golf
game? Are you looking to take your golf
game to the next level? Golf Specific
Training taught by Denise Boyle, uses TRX
to help improve your golf skill.
T N T “Teens in Training”: Have a child
or teenager that needs to prepare for
sports? Or is simply looking for a way to
stay more active and get in great shape?
Come try our TNT class! These 45 minute
classes are geared towards functional
training of the young athlete. Classes
not only get your kids results, they are
just plain fun! They include balance
and core work, plyometrics, agility,
cardiovascular endurance, resistance
training, and much more!
Aqua Balance and Mobility: Join us in
the pool for this 45 minute, low impact
class to help improve your body’s joint
health! With the help of the water’s
buoyancy and resistance you will be able
to improve your joint mobility. Class
specifically focuses on exercises that will
increase your balance and core stability.
This class is great for those who have
arthritis, are rehabbing, or are just new
HAC Small Group Personal Training
Contact Fitness Director, Maria Crennan at (302) 239-6688 x121 or mcrennan@hachealthclub.com

6
new!
FROZEN DRINK
Your favorite Italian Ice made
into a refreshing drink
MISTO® SHAKE
Italian Ice mixed with Custard
DRINK IT.
GELATI
Italian Ice layered
between Frozen Custard
LAYER IT.
BLENDINI®
Italian Ice and Frozen Custard
blended with toppings
BLEND IT.
Hockessin
7313 Lancaster Pike • Hockessin, DE 19707 • 303.235.0520
Rita’s Water Ice of Hockessin • www.ritasfranchises.com/Hockessin
ritasofhockessin@gmail.com
think twice.
JUST ICE?
©2015 RITA’S FRANCHISE COMPANY. ALL RIGHTS RESERVED.
Valid: 4.15.15 – 5.15.15. Not valid with any other offer.
Limit one offer per guest. Not valid at cart and theme
park venues. Not for resale.
ANY LARGE
ITEM
$1.00 off
Valid: 4.15.15 – 5.31.15. Not valid with any other offer.
Free item of equal or lesser value. Not valid on quarts,
gallons, party buckets, bottled water or novelty items.
Limit one offer per guest. Not valid at cart and theme
park venues. Not for resale.
BUY 2 ITEMS,
GET 1 FREE
free!
TRX SUSPENSION TRAINING SCHEDULE
Monday Tuesday Wednesday Thursday Friday
TRX™
9:00 - 10:00 am
Jen | TRX™ Area
TRX™
9:30 - 10:30 am
Amy | TRX Area
TRX™
5:45 - 6:45 am
Katrina | TRX Area
TRX™
9:00 - 10:00 am
Chris R. | TRX Area
TRX™
9:00 - 10:00 am
Kelly | TRX Area
Senior TRX™ Press
11:30 - 12:00 pm
Mike | TRX Area
TRX™
4:30 - 5:30 pm
Kelly | TRX Area
TRX™
9:00 - 10:00 am
Tina | TRX Area
TRX™
10:00 - 11:00 am
Chris R. | TRX Area
Senior TRX™ Press
11:30 - 12:00 pm
Mike | TRX Area
TRX™ RIP
7:30 - 8:00 pm
Chris | Karate Studio
*You must sign up in advance for these sessions. TRX classes require an additional fee and are not
included in your HAC membership. *Class schedule is subject to change, view our website for more
details www.hachealthclub.com.
TRX Suspension Training
Class Descriptions:
TRX: is an intense full body workout designed to accommodate a variety of
fitness levels at once.
TRX Press: Is for those in a time crunch or those who don’t feel they’re ready
for a full hour TRX class. You will get an amazing total body workout in just 30
minutes!
TRX RIP: is a piece of equipment that employs an innovative resistance
cord system using athletic and rotational movement to create a variable,
unbalanced load that enables you to develop: core strength, explosive power,
flexibility, & endurance through movement patterns related to everyday life
and sport.
Senior TRX Press: is 30 minute Senior TRX class incorporates exercises
designed to improve balance, strengthen the core, and improve overall fitness.
Each participant works at his or her own pace and every exercise can be
adjusted accordingly.
For questions contact Maria Crennan at mcrennan@hachealthclub.com
MAT is a revolutionary approach to the assessment and correction of muscular
imbalances in the human body. It is a straight forward, non-invasive technique
designed to balance the muscular system. MAT provides the tools to identify
restrictions in motion and joint instability relating to muscular tightness and
weakness. Through a unique systematic format, MAT techniques are used to
“jumpstart” the muscles in order for the muscle system to function with maximum
efficiency. Athletes, fitness enthusiasts, active and/or sedentary individuals who
have experienced any of the following conditions can benefit from MAT: muscular
weakness or tightness, limitations in motion or flexibility, impaired performance,
and pain in muscles and/or joints. MAT’s goal is to restore function to anyone who
wishes to function pain free!
Muscle Activation Techniques (MAT)™
For questions contact Maria Crennan at mcrennan@hachealthclub.com

The HAC Personal Training team
features a highly motivated, educated,
and dedicated staff of over 30 certified
personal trainers who design and
deliver programs specifically built for
their individual clients. Professional
and personable, our trainers will walk
you through a detailed discussion
about your goals, offer healthy lifestyle
tips, and create a personalized exercise
plan to match your needs.
Your trainer will motivate and challenge
you to break through the mundane. Our
goal is that you surpass even your own
expectations of how fit and healthy you
can be.
We want every one of our members
to have access to a personal trainer
should they want one. Therefore, we
offer a range of packages and prices
to accommodate anyone's budget.
These packages vary in the length and
number of sessions. Get the most out
of your exercise time and make it a
priority to reach your fitness goals. Take
control of your future today!
Included in your Membership:
• 2 Fitness Health Appraisal
appointments
• 1 TRX class
• 1 Small Group Personal Training class
• 1 Muscle Activation Techniques
(MAT)™ Consultation
• 1 Aqua Personal Training Session
FITNESS HEALTH APPRAISAL
Enjoy complimentary Fitness Health
Appraisal appointments that come
with your Hockessin Athletic Club
membership! A HAC Personal
Trainer will perform your evaluation
and can offer advice on making
improvements.
First Appointment:
Your Hockessin Athletic Club
Membership includes an assessment
with a nationally certified HAC
Personal Trainer. During the
appointment you
and your HAC Personal Trainer will:
• Complete an InBody analysis
• Complete a Functional Movement
Screen
• Discuss your goals and activity
level, which will assist your
Personal Trainer in creating an
effective workout for your custom
Personal Training Session.
Second Appointment:
A personal trainer will review your
results with you before the workout.
Your workout with your Personal
Trainer will be 100% customized to
suit your needs that you shared with
your trainer in your first session.
For questions contact Maria Crennan
at mcrennan@hachealthclub.com
HAC Personal Training
Find us on Facebook at facebook.com/HACPT
For more information, please contact our Fitness Director, Maria Crennan
at (302) 239-6688 x121 or mcrennan@hachealthclub.com
The Gables offers menus that are designed around fresh, local & seasonal
ingredients. We offer an enticing mix of European-style cuisine with New
American flavors & even a touch of Southern flair!
Covered Outdoor Patio, Bar Menu, Happy Hour Specials, Live music every
Thursday, Friday & Saturday, and Brunch on Sundays. 3 Course Prix Fixe
Menu Tuesday & Wednesday Evenings.
423 Baltimore Pike • Chadds Ford, PA 19317
610.388.7700 • thegablesatchaddsford.com

AQUA FITNESS CLASSES
FUNctional Fitness: Full body workout containing warm-
up, 10-15 minutes of aerobic level work, strength training,
core and leg workout, cool down, stretching, and balance
building movements. Recommended for those over 50 and
those compromised by injury or illnesses such as arthritis
and fibromyalgia.
Warm Water Workout: Enjoy the warm water of our Therapy
Pool while stretching your muscles and giving your joints a
workout. Recommended for those compromised by injury or
illness such as arthritis and fibromyalgia.
Saturday Splash: Bump up your fun and fitness with a class
that includes a little of everything - warm up, water walking,
aerobics, conditioning, and cool down. Ideal for all ages.
Deep Water Power Hour: Challenge your fitness with an
hour of suspended exercise using a flotation belt, hand buoys
and noodles. Ideal for increasing balance, coordination and
aerobic fitness. For teens and adults. Water depth up to 8 ft.
Aqua Tude: A FUN total body workout with stretches, warm
up, abs work, strength training, cardio work, and deep water
work. Includes some plyometrics. Best for persons without
orthopedic complications who want a high energy workout.
Aqua Zumba®: Integrating the Zumba® formula and
philosophy with traditional aqua fitness disciplines, the Aqua
Zumba® class blends it all together into a safe, challenging,
water-based workout that’s cardio conditioning, body-
toning, and most of all, exhilarating beyond belief.
Monday Tuesday Wednesday Thursday Friday Saturday
Aqua Tude
9:00 -10:00 am
Deep Water Power Hour
6:00-7:00am
Aqua Tude
9:00 - 10:00 am
Aqua Tude
6:00 - 7:00 am
Aqua Tude
9:00 - 10:00 am
Saturday Splash
8:00 - 9:00 am
Aqua Zumba®
10:00 -11:00 am
FUNctional Fitness
10:00 - 11:00 am
Aqua Zumba®
10:00 am - 11:00 am
FUNctional Fitness
10:00 - 11:00 am
Warm Water Workout
11:00 am - 12:00 pm
Therapy Pool
Warm Water Workout
1:30 - 2:30 pm
Therapy Pool
Warm Water Workout
11:00 am - 12:00 pm
Therapy Pool
Warm Water Workout
1:30 - 2:30 pm
Therapy Pool
Aqua Zumba®
5:30 - 6:30 pm
AQUA FITNESS SCHEDULE
HAC Aqua Fitness
SWIM LESSONS
Adult Swim Lessons:
It's never too late to learn to swim. Swimming is a life skill
that everyone at every age can benefit from. You'll feel great
knowing that you have the tools to save your own life, to
enjoy an alternate form of exercise, and to spend quality
time with your kids, friends, and family.
Private Swim Lessons: This program is great for anyone
who has little to no formal swim instruction, any person who
is uncomfortable around the water, or even for those wishing
to get a jump-start on the triathlon season.
Semi-Private Swim Lessons: We also offer a semi-private
option for two students of similar skill.
Contact the Aquatics Department at (302)239-6688 x 149 or email aquatics@hachealthclub.com
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Outdoor Pool
6:30 am to
7:00 pm
6:30 am to
7:00 pm
6:30 am to
7:00 pm
6:30 am to
8:30 pm
6:30 am to
7:00 pm
8:00 am to
4:00 pm
10:00 am to
4:00 pm
Indoor
Lap Pool
5:30 am to
9:30 pm
5:30 am to
9:30 pm
5:30 am to
9:30 pm
5:30 am to
9:30 pm
5:30 am to
8:30 pm
7:00 am to
5:30 pm
8:00 am to
5:30 pm
Water Park/
Leisure Pool
11:00 am to
8:00 pm
Slide Closed
11:00 am to
8:00 pm
Slide Closed
11:00 am to
8:00 pm
Slide Closed
11:00 am to
8:00 pm
Slide Closed
11:00 am to
8:00 pm
Slide Open
4:00 pm to
8:00 pm
10:00 am to
5:30 pm
Slide Open
12:00 pm to
5:00 pm
10:00 am to
5:30 pm
Slide Open
12:00 pm to
5:00 pm
Whirlpool
5:30 am to
9:30 pm
5:30 am to
9:30 pm
5:30 am to
9:30 pm
5:30 am to
9:30 pm
5:30 am to
8:30 pm
7:00 am to
5:30 pm
8:00 am to
5:30 pm
Lesson &
Therapy Pool
Swim lessons with a HAC Instructor and Therapy Only. Please see the schedule.
AQUATICS COMPLEX SCHEDULE
CERTIFICATION COURSES AT HAC
First Aid, CPR, & AED Training at HAC:
As a part of our commitment to be a continuing health and
fitness educational resource, we are offering American Red
Cross First Aid, CPR & AED certification training.
First Aid: Learn to recognize and care for a variety of first aid
emergencies.
CPR Adult: Learn to perform CPR and care for breathing and
cardiac emergencies in adults.
CPR Child and Infant: Guidelines will be reviewed but no
certifications will be given.
AED: Learn to use automatic external defibrillators
Time: 6:00 pm– 9:00 pm
Fee: $90.00 2 year certification
Classes are held on the third Wednesday of every month.
All classes meet in the preschool rooms.
Additional Certifications offered:
*Courses are the same cost for members and non-members.
• Pediatric CPR/AED/FA Course............................................$90
• Adult CPR/AED/FA Course..................................................$90
• Adult & Pediatric CPR/AED/FA Course.............................$115
• CPR for the Professional Rescuer....................................$125
American Red Cross Lifeguard Certification:
Provides entry-level lifeguard participants with
the knowledge and skills to prevent, recognize and
respond to aquatic emergencies and to provide
care for breathing and cardiac emergencies,
injuries and sudden illness until emergency
medical services (EMS) personnel take over.
Upon successful completion of the American Red
Cross Lifeguard Certification Course, participants
will be certified in Lifeguarding, First Aid and CPR/
AED for the Professional Rescuer. The certification
is valid for 2 years.
Each certification course is a 4 day course.
Participants must attend and participate in all
class sessions. Other details apply.
Lifeguard Certification Dates for 2015
(Each certification course is a 4 day course)
April 7 8 9 10
April-May 4/25 4/26 5/2 5/3
June 6 7 13 14
September 19 20 26 27
October 10 11 17 18
December 5 6 12 13
Time: 9:00 am - 5:00 pm
Member Fee: $300 | Non-member Fee: $375
Lifeguard Recertification Course: Lifeguard
Recertification is a one day course that provides
currently certified lifeguards the opportunity to review
the lifeguard course materials/skills and renew their
certifications. (Additional prerequisite are required to
complete this course.)
Upon successful completion of the American Red Cross
Lifeguard Recertification Course, participants will be
certified in Lifeguarding, First Aid and CPR/AED for the
Professional Rescuer. The certification is valid for 2 years.
Lifeguard Recertification Dates for 2015
April 12th October 25th
May 17th December 20th
Time: 9:00 am - 5:00 pm
Member Fee: $200 | Non-member Fee: $225
For more questions please contact Lisa Daily at (302)239-6688 x 142 or email at ldaily@hachealthclub.com
*Class schedule is subject to change, view our website for more details www.hachealthclub.com
*Schedule is subject to change, for the most current version of our schedule view our website at www.hachealthclub.com or download the HAC app.
Babysitter's Training Course: To provide youth who
are planning to babysit with the knowledge and skills
necessary to safely and responsibly give care for
children and infants. This training will help participants
to develop leadership skills; learn how to develop a
babysitting business, keep themselves and others safe
and help children behave; and learn about basic child
care and basic first aid. The recommended age for this
course is 11-15 years old.
Member and Non-member Fee: $85 9
US MASTERS SWIMMING
Please refer to page 10 under HAC Teams for more
information about our US Masters Swimming Program.

Contact Assistant Fitness Director, Rachael Ling at (302) 239-6688 x108 or rling@hachealthclub.com
SPIN TO LOSE
Spin to Lose is not a diet…it’s a plan
to start your journey towards healthy
weight for life. Whether you’re new to
the club or a longtime fan, join now and
experience a new approach to getting
fit and losing weight. Participants “spin”
their weight off in private cycling classes
held just for them.
This 8-week program uses coaching,
camaraderie and calorie burn. Simple,
supportive and packed with tools for
success, Spin to Lose teaches you to
incorporate the 8 Healthy habits in your
everyday life providing you with
progressive exercise training to reinvent
a better you with lasting results. With
certified coach, Cheryl Richards, a week
by week manual and a handy daily log
book, Spin to Lose will help you lose
weight and inches to achieve a lasting
lifestyle change.
NUTRITION COUNSELING
One on One Sessions: One on One
Sessions are approximately an hour
long. You will speak with the nutritionist
via phone for a short consult to discuss
what it is you are looking to get out of
the sessions and which package would
be best for your situation. This also gives
LOSE IT FOR LIFE CHALLENGE
HAC’s 8 Week Lose it for Life Challenge
is not just a weight management
program; it’s a lifestyle change. This
program is about learning how to
change behavior and make habits stick.
The Lose it for Life Challenge is an 8
week program that incorporates both
diet and exercise. Throughout the 8
weeks, the participant will learn how
to incorporate these changes by way
of examples, lectures, and counseling.
Participants are provided with over
100 HAC approved recipes and meal
plan samples, an exercise library and
workouts, and a fitness and nutrition
journal that will help you track your
progress. We not only provide you with
the materials for success, we teach you
how to use them so that after the
challenge is over, this program will
become an everyday lifestyle change.
Weekly meetings will be held by a
facilitator to encourage accountability
throughout the course of the program.
We hold informational meetings two
weeks prior to the start of each round.
We highly encourage your attendance
at one of these meetings to have all of
your questions answered and to see if
the program is the right fit for you.
both provider and client time to prepare
for the first session so it goes more
smoothly and the client gets the most
out of their time.
Single Session with a Certified
Nutritionist: Session includes diet
questionnaire, goal setting, basic
nutrition/supplement education,
identification of personal obstacles, and
recommendations of specific dietary
changes.
Combo pack: Two Sessions with a
Certified Nutritionist. First session
includes diet questionnaire, goal setting,
basic nutrition/supplement education,
identification of personal obstacles, and
recommendations of specific dietary
changes. Second session includes
presentation of a personalized meal
plan, goals for implementation and
long-term success.
Two Nutritional Counseling Sessions
and 3 Follow-up Sessions:
2 one hour sessions with 3 additional
follow-up sessions. (15 minutes-
measure/weigh-in, discuss progress and
compare to original goals set)
Non-member options are also available!
SPORTS PERFORMANCE
TRAINING
HAC Sports Performance Training offers
athletes of all ages and disciplines
the ultimate competitive edge. Using
methodologies such from the famed
IMG Academy in Bradenton, FL, the
USATF and POSE running systems, and
decades of coaching experience, our
highly educated certified trainers are
empowered to properly evaluate and
fully customize training programs to
every type and level of athlete. The
trainers safeguard against injury by
properly progressing athletes along a
series of exercises picked specifically for
them. The goal is to train the athlete in
everything and to improve performance
The HAC 5k Club:
The HAC 5k Club offers a similar
atmosphere to the TRI Club, in which
participants can train together and
race together. The 5k Club has recently
grown to add 10k races as well.
Participants are also responsible for
their own entry fees to the various
events. Most event entry fees are
donated to charity.
For questions, contact Maria Crennan at
mcrennan@hachealthclub.com
10
US Masters Swimming:
USMS is an annual program for ages
18 and up (you are as young as you
feel), and provides the competitive
and non-competitive swimmer with
coached training three times per
week. Our coaches emphasize stroke
mechanics, endurance, and, for
the competitive participant, speed
training. Overall the result is low
impact fitness through swimming.
This is a group training environment
where the social aspects of your
workout play a major role in your
overall success. *HAC members only
Training Times at HAC $60 per month
• Sunday 3-4 pm
• Tuesday 7-8 am
• Thursday 7:30-8:30 pm
Adult TRI CLUB:
HAC TRI CLUB offers a variety of services to
athletes of all abilities. Novice tri-athletes
especially benefit from the program’s
coaching sessions and the guided nature
of the whole triathlon experience.
Club members must provide their own
equipment for training and the events.
Participants are also responsible for their
own entry fees to the various events.
in whatever the chosen sport. Training
a successful athlete goes far beyond
basic strength, agility, speed, and
quickness training. Athletes need to train
for “movement”. Here at HAC we pride
ourselves on delivering such a product.
We offer one-on-one, semi-private, and
group training options depending on the
client’s needs and goals.
Love to Run Program:
Want to run without injuries? Want to
run more efficiently? Want to run and
gain speed? Learn the Pose Method® of
running here at HAC! Learning this method
of running will accomplish the above and
much more. Founded by Dr. Nicholas
Romanov, a leading endurance coach who
has been involved with many elite level
athletes from across the globe.
Informational sessions begin in the spring.
Personalized Running Coaching:
MeetwithourUSATFcertifiedrunningcoach
Jen Besten. Your first session will include
a questionnaire, assessment of goals,
discussion of running history, lifestyle,
time commitment, prior injuries & personal
obstacles. The second session includes
presentationanddiscussionofpersonalized
trainingplanandhowtobestimplementthe
plan. This is a seasonal program.
Marathon or 1/2 Marathon Program:
• 2 Personal Coaching Sessions
• Personalized 16-20 week training
plan for full marathon or 10-12 week
training plan for ½ marathon or shorter
distance
Premium Marathon or 1/2 Marathon
Program:
• 4 Personal Coaching Sessions for Full
Marathon
• 3 Personal Coaching Sessions for ½
Marathon or shorter distance
• Weekly accountability through phone
an email
• Personalized 16-20 week training plan
for full marathon or 10-12 week training
plan for ½ marathon
HAC's Teams
For questions contact Marsha Dombrowski at mdombrowski@hachealthclub.com
Training Details and Focus:
Swimming:
• Group Swim Safety
• Endurance Training
• Open Water swimming for confidence
• Coached swim for stroke mechanics
Cycling:
• Coached group rides
• Learning the benefits of a proper bike
fit and pedal stroke
• Endurance training and road safety
• Bike repair "the know how"
Running:
• Group short and long distance runs
• Training in a group environment
• Pace and speed training
• Form versus function
Seminars:
• Nutrition
• Endurance
• Race rules and regulation

HOT YOGA CLASSES
All are an additional fee.
Awake: An early morning blend of
both our flow and align classes. This
class includes sun salutations, and
it is an invigorating and rhythmic
practice that warms your body,
clears your mind, and opens your
heart. It’sagreatwaytostartyourday.
Align: A set of sequenced postures
for students who want to align,
strengthen, and balance their
minds and bodies. Develop a strong
foundation and a deeper level of
focus, flexibility, and concentration.
Evolve: A unique, ever-changing flow
class that will connect the spiritual
and physical exploration of your
practice. Toned precise movements,
paired with mindful breathing, will
plant the seeds to develop and
strengthen your postures.
Flow: Synchronize movement to breath
in this creative sequencing and exploration
of fluid postures. This energetic, Vinyasa
class cultivates grace, strength, balance,
transformation, and waves of freedom.
Ashtanga: A vinyasa founded by Pattabhi
Jois over 75 years ago and has inspired
many other styles of flow yoga. Our class
focuses most on learning the primary series,
with occasional poses from the second and
third series introduced. The class is taught
in such a way that is accessible to students
of all levels, even beginners.
Ignite: An invigorating, lunchtime power
flow set to exhilarating, lively music.
This class was designed to enhance your
workouts and empower you with flexibility,
strength, and improved balance and
stamina. Learn techniques and powerful
yoga flows that will challenge you and
optimize your performance.
Align and Sculpt: A sequence of
postures using clubbells for students
who want to align, strengthen,
sharpen, and balance their minds
and bodies. Coming from the ancient
martial arts traditions, clubbells are
unique and effective types of weighted
clubs that empasize body awareness
and precision. This class will enhance
your Align practice by sculpting and
toning you muscles and increasing
your mental focus and joint mobility.
Yoga 101: A two part workshop series
that teaches the fundamentals of
yoga. YOGA 101 is a slower-paced,
interactive class with emphasis
on learning poses, safety, correct
alignment, and breathing techniques.
Recommended for all levels who want
to deepen their practice. See the Yoga
101 schedule for class dates and times.
AM PM
April 7th + 9th 6th + 7th
May 5th + 7th 4th + 5th
June 2nd + 4th 1st + 2nd
AM classes: 9:30 - 11 AM
PM classes: 7:15 - 8:45 PM
Member Price: $40 | Non-member $50
Student/ Senior Members: $35
Space is limited call 302-235-4928 to sign up!
YOGA 101 SCHEDULE
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Evolve
8:15 - 9:20 am
Awake
5:45 - 6:45 am
Awake
5:45 - 6:45 am
Align
8:15 - 9:20 am
Ashtanga
8:15 - 9:20 am
Align
8:30 - 9:35 am
Flow
9:00 - 10:15 am
Align
9:30 - 10:35 am
Align
8:15 - 9:20 am
Evolve
8:15 - 9:20 am
Flow
9:30 - 10:35 am
Align
9:30 - 10:35 am
Flow
8:30 - 9:45 am
Align
10:15 - 11:20 am
Flow
9:30 - 10:35 am
Flow
9:30 - 10:35 am
Align
9:30 - 10:35 am
Ignite
1:00 - 2:00 pm
Flow
9:30 - 10:35 am
Align
10:00 - 11:05 am
Ignite
12:00 - 1:00 pm
Align
6:00 - 7:05 pm
Flow
9:30 - 10:35 am
Align
6:00 - 7:05 pm
Align
6:00 - 7:05 pm
Flow
6:00 - 7:15 pm
Align & Sculpt
6:15 - 7:05 pm
Ashtanga
6:00 - 7:15 pm
Flow
6:00 - 7:15 pm
Flow
6:00 - 7:15 pm
YOGA SCHEDULE Hot Yoga Pricing:
Single Class:
Member ..................................................$12
Non-member .........................................$16
Ten class package:
Member ................................................$110
Non-member ........................................$160
Un-heated yoga classes are available
with your HAC membership. Special rates
available for members who are seniors and
students in high school or college.
HAC also offers a Yoga membership that
includes unlimited hot yoga! For more
information about Yoga Membership or
to upgrade your current membership
status, please contact Membership Director,
Katrina Clayton at 302-239-6688 x 112 or
kclayton@hachealthclub.com.
Contact the MindBody desk at 302-235-4928 for more information.
*Class schedule is subject to change, view our website for more details www.hachealthclub.com or download our app.
*Schedules are subject to change. Visit our website at www.hachealthclub.com for more details.
3 Session Package Prices
Swedish/Therapeutic:
30/60/90 min...................$132/$237/$297
Deep Pressure/Sports:
30/60/90 min...................$162/$282/$357
Bamboo Fusion
30/60/90 min...................$162/$267/$342
Pre-Natal:
30/60/90 min...................$162/$267/$342
Reflexology:
30/45 min..................................$132/$177
ReflexologyPlus:................................$252
WarmStone:.......................................$432
Call 302-235-4928 to schedule your appointment today!
We’re open to members and non-
members! Receive complementary
use of the Club on the day of your
appointment!
Hours:
Monday - Thursday: 9:00 am - 9:30 pm
Friday: 9:00 am - 8:30 pm
Saturday - Sunday: 9:00 am - 5:30 pm
*Black Card memberships receive $10 off
any massage. Please call 302-235-4928
for more details.
Packages:
5 Session Package Prices:
Swedish/Therapeutic:
30/60/90 min...................$215/$375/$475
Deep Pressure/Sports:
30/60/90 min...................$265/$450/$575
Bamboo Fusion
30/60/90 min...................$265/$425/$550
Pre-Natal:
30/60/90 min...................$265/$425/$550
Reflexology:
30/45 min..................................$215/$280
Reflexology Plus:................................$400
Warm Stone: ......................................$700
Massage
At Hockessin Athletic Club, we believe the key to hard work is recovery. Whether you
want to enhance your athletic performance, or simply relax, you’ll find what you’re
looking for here. Our services are offered by highly skilled massage technicians in
surroundings designed to heighten your sense of relaxation and renewal...
Swedish/Therapeutic: A technique
designed to relax the superficial layers
of muscle tissue. If needed, treat one or
two problem areas with deeper, more
specific work.
30/60/90 minutes................$50/$85/$105
Deep Tissue/Sports: Deep pressure
techniques are applied to specific
muscle groups, helping to reduce overall
tension, trigger point pain, muscle
adhesions, and other anatomical
restrictions. Highly recommended for
pre- or post-workout recovery and
flexibility.
30/60/90 minutes..............$60/$100/$125
The Couples: Share the massage
experience with a friend or loved one.
The two of you will enjoy a Swedish/
Therapeutic or Sports/Deep tissue
massage simultaneously in one of our
couples massage rooms.
60/90 minutes...........................$175/$220
Pre- and Post-Natal: This calming
massage focuses on areas of tension
during and after pregnancy, and will
help relieve sciatica, lower back pain,
and water retention. An exceptional way
to improve circulation, this technique
allows you to lie down safely and
comfortably, and can be used anytime
after the first trimester.
30/60/90 minutes................$60/$95/$120
Warm Stone: Bring your relaxation
to the next level with hot stones.
This hydrotherapeutic technique
uses heat held by basalt lava stones
in conjunction with a Swedish/
Therapeutic massage. Feel your
tension melt away with this ancient
art of total body healing.
90 minutes.......................................$150
Bamboo Fusion: Benefit from this
deep tissue massage - Long,
soothing, rhythmic strokes applied
with warm bamboo sticks stimulate
blood flow while relieving tension in
the body.
30/60/90 minutes.............$60/$95/$120
Bamboo Add On................................$15
(can be added to any massage)
Reflexology: This ancient art of foot
massage enhances the body’s natural
healing process. It promotes relaxation
and stimulates circulation throughout
the entire body. During this treatment,
your therapist will stimulate reflex
points in the foot using direct thumb
pressure. Try adding in an extra 30
minutes for your back, neck, and
shoulders and leave feeling
rejuvenated from head to toe.
30/45 minutes............................$50/$65
30 min. Reflexology and 30 min. neck,
back, and shoulder massage........... $90*Prices are subject to change. Visit our website at hachealthclub.com for more details.

today to reserve your offer!
*Offer applies to pro-rated membership dues. New memberships
only. An enrollment fee applies to six month and month-to-month
memberships. Other restrictions may apply. Offer expires 4/30/2015.
Call 302-766-7819
The sooner you join, the more you save!

For questions contact, Dino Sclavounos,
at dsclav@hachealthclub.com
For questions contact Dave Mulvena at
dmulvena@hachealthclub.com
ADULT MARTIAL ARTS
Martial Arts at HAC is based on Ed Parker's
Kenpo Karate system. It incorporates
practical self-defense moves as well
as katas. The Adult Karate program
also provides many other benefits. Our
students gain confidence and bust stress
by improving their strength, flexibility
as well as their overall physical fitness.
Martial Arts training is like an exercise
program with a bonus! You learn to defend
yourself while you get into great shape.
ADULT DANCE
HAC School of Dance offers Jazz, Tap,
and Ballet. Studies show dance helps
the circulatory system and muscle
groups while maintaining a healthy way
to stay fit. Dance gives your body an
overall work-out from your head to your
toes. Our program is designed to get
you moving whether you're a beginner,
have some dance background or a well
trained dancer. Our goal is to work your
body as well as your mind. Challenge
yourself and take a dance class.
Class Schedule:
Monday- 8:30 pm- 9:25 pm: Tap
Tuesday- 8:30 pm- 9:25 pm: Jazz
Cost: $49/month for 1 class per week
$74/month for 2 classes per week
Adult Programs
ADULT SPORTS AT HAC
The Hockessin Athletic Club Adult Sports
programs are for both members and
non members. The Hockessin Athletic
Club holds pick up basketball and
soccer games Monday - Thursday for
adults over the age of 18 to promote
staying active. Please see the website
for specific age breakdown. All league
spots will be first held for members and
if space permits the remaining spots will
be filled with non members.
Adult Basketball League:
The HAC is part of Delaware's premier
adult basketball league! We are the only
league in the area that:
• Records stats at every game and
tracks the league awards
• Takes pictures and videos
• Participates in all star weekend
with All Star Games and shooting
competitions
• Every team makes the playoffs
• Has 8 regular season games
The HAC Adult Basketball League
season begins May 9, 2015. The
registration will start on February 28,
2015 and continue until the season
starts. In order to register contact us
at www.hacadultbasktball.com.
Find us on Facebook at:
facebook.com/hacadultbasketball.com
For questions contact Angie Craft at
acraft@hachealthclub.com
MYZONE
MYZONE is an advanced heart rate
monitoring device that uses wireless
and cloud technology to measure the
expenditure of effort (how hard you’re
working) and energy (calories).
The state-of-the-art online exercise
tracking system allows users to set
goals and then monitor their progress
using the MYZONE Physical Activity Belt.
When in the facility, all recorded data is
VOICE LESSONS
Vocal Lessons at HAC
• Read music at sight, in both treble and
bass clef
• Differentiate your chest voice from
your high voice, and control both
• Increase your range and breath control
• Project your voice
• Gain confidence in your overall sound
• Sing the popular or jazz songs you
want to sing, and sing them well.
• Scat-sing, and transcribe songs off of a
CD (advanced students).
Musical Theater aspect of voice:
• Learning the meaning of music
• Acting out the music
• Becoming the character
• Prepare for auditions & performances
Fitness Tools
For questions contact Angie Craft at
acraft@hachealthclub.com
For questions contact Maria Crennan at
mcrennan@hachealthclub.com
automatically and wirelessly uploaded
when the wearer comes in range of the
MYZONE console. The belt also records
up to 16 hours of exercise outside of the
club between uploads.
A unique feature of the MYZONE system
is that it measures effort. To get the most
out of a workout, your heart rate should
fall into a targeted range between your
resting heart rate and your maximum
heart rate.
Studies show that the longer you work
in your targeted heart rate zone, the
more effective your workout is. The
more you use your MYZONE, the more
accurate your zoning charts become,
and ultimately, the more effective your
workouts become.
In addition to measuring how many
calories you’ve burned, MYZONE also
provides you with MYZONE Effort Points
(MEPs). What this means is that MYZONE
calculates how long you spend in each of
your five heart rate zones, and converts
that to a point score. This method of
scoring levels the playing field for people
competing against others, and changes
the way users think about competing
with themselves. Within your MYZONE
account, you can set challenges for
yourself, invite others who have MYZONE
at HAC to compete against you or
with you, or you can join a club wide
challenge.

Hockessin Athletic Club is the ideal place
to host a birthday party celebration!
Splish Splash Pool Party is our most
popular choice for children of all ages.
Our indoor water park complete with
giant water slide is always a huge hit.
Other themes include: Sports Mania
Party, Gymnastics Party, Crafty Cuisine
Party, Old Fashioned, and Crazy Maze.
Our two hour parties include themed
invitation, birthday party paper
products, balloons, pizza, juice boxes,
party cup favors, a dedicated private
party room and dedicated party host.
Hockessin Athletic Club is able to
accommodate Friday Evenings,
Saturdays & Sundays and some weekday
afternoon party times. We offer a wide
range of catering services if you wish to
include additional food for your guests.
HAC's All Inclusive Party Package:
The All Inclusive Party Package is
$395.00 for members and $450.00 for
non-members. The party package
includes everything to host a memorable
party, all you need to bring is the cake!
The party lasts for 2 hours (one hour of
activity and one hour in the party room).
• Themed invitations
• Balloons
• "Happy Birthday" themed paper
products
• 40 slices of cheese pizza
• 1 juice box per child
• Includes pitchers of water
• Party favors (HAC T-shirts can be
substituted as the favor) for confirmed
number of invited guests
• A gift for the birthday child
• Private party room
• Designated party host(ess)
• Set-up and CLEAN-UP!
Extras:
• Additional Party Host(ess) - $50.00
• Moon Bounce - $75.00
• Extra half hour - $75.00
• HAC Café Bar set up fee - $100.00
• Wine - $4.00/each
• Beer - $4.00/each
• Guests or host pay cash bar
If the guest count exceeds the amount
included in the package, there is a
charge of $15.00 per person.
A $100.00 non refundable deposit is
due when booking your party date. The
balance of the party will be due the day
of the party and is paid at the end of the
event. You will receive a call one week
prior to the party to confirm the number
of guests and to finalize details of the
party. Food orders are due no later than
3 business days prior to your party.
*Prices are subject to change.
Studio Rooms, Activity Rooms
• $200 per room, per hour.
Concierge Desk:
• $150 for a two hour rental.
Gymnasium Three Hour Rental:
• Full Court Gymnasium: $750
Each additional hour is $150 (Includes two
staff members to help facilitate activities)
HAC Arcade:
• $100 per hour.
Black Card Lounge:
• $100 per hour.
Group Outing:
You may choose from the following 2
hour youth group packages for up to 75
guests ($5.00 for each additional guest):
• Water Park: $500.00
• Gym: $300.00
• Combination:* $400.00
• *One hour for each activity (Weather
permitting,activitiesmaybebookedoutdoors)
Other events are available Friday and
Saturday evenings, from 6:30 pm to
9:00 am. Call for more group pricing
information.
Catering Menu: We provide catering
for any kind of event. Contact
Laurie Blackburn at lblackburn@
hachealthclub.com for more details.
*Prices are subject to change.
Contact Laurie Blackburn at lblackburn@hachealthclub.com or 302-239-6688 x 117.
Our private rentals can be held during
or after our regular business hours.
HAC offers several areas of the club
that suit a variety of needs and events.
Our Aquatics Complex is 17,000 square
feet in size and has been used for Bar/
Bat Mitzvahs, Sweet Sixteens, wedding
rehearsal dinners, wedding receptions,
and more! We also have several studio
and activity rooms that are spacious
and bright.
Popular Events at HAC:
• Bar & Bat Mitzvahs
• Overnight Scouting Events
• Church Functions
• Reunions
• Seminars
• Corporate Events
• Baby Showers
• Youth Group Gatherings
• Bridal Showers
• School Field Trips
• Anniversary Parties
• Sweet Sixteens
• Rehearsal Dinners
• Summer Camp Visits
• Sports Award Ceremonies
• After Prom Celebrations
• Graduation Parties
• End of the School Year Parties
Private Event Rental Rates: Entire
Indoor Aquatics Complex: $2000. Rental
is for three hours and includes lifeguard
staffing for up to 100 guests. ($75 per
lifeguard for each additional 25 guests)
Rentals at HAC HAC Birthday Parties
Contact Marie Cantrell at mcantrell@hachealthclub.com or call 302-239-6688 x 155.
15

HAC TUMBLING
One weekly dance, martial arts, or
tumbling class is included in a Family
membership! For kids ages 3-13.
Our curriculum is a progressive tumbling
program that will enable your child to
develop their own skills at their own
pace. Skills taught include forward and
backward rolls, cartwheels, handstands,
headstands, back bends with a
progression to the more advanced
moves of walkovers and handsprings.
The children will work in circuits as to
keep moving during the entire class. This
is an exciting new program to include
traditional floor tumbling elements as
well as acrobatic techniques and skills
such as chest stands, forearm stands
and chest rolls to name a few.
HAC Tumbling Classes: The HAC
Tumbling Program runs a 9 month
session during the school year and
offers a “Summer Sampler” in the
summers. The 9 month session is a full
commitment, and once enrolled in a
class, there is no need to re-register at
any time during that year.
Class Descriptions:
Tumbling 101: Ages 3-5 with no
experience necessary.
Level 1: Ages 6+ with no experience
necessary.
Level II: Ages 6+ and has a solid
handstand, cartwheel, roundoff, and
backbend.
The HAC Youth Enrichment and Sports (YES) Program, offers each child ages 3-13 on your family membership a Dance, Martial Arts, or Tumbling class each week, AND a
Youth Sport or Yoga class each week. That's right - two classes every week are included, and you have 5 options to choose from!
It is recommended that kids have 60 minutes of physical activity every day. Between the pools, maze, arcade, gymnasium, and programming, HAC has made it a goal to
have everything your child needs to remain active. The programming added to the YES Program was done so with this in mind.
What’s Included in your Hockessin Athletic Club Membership: Your Hockessin Athletic Club Family Membership includes one weekly class of Dance, Martial Arts, or
Tumbling instruction, AND one weekly Youth Sport or Yoga class for each child ages 3-13 on your membership.
Level III: Ages 7+ with all solid level
II skills AND kick-over, front walkover,
back walkover
Uniforms:
Uniforms are required at Hockessin
Athletic Club. All uniforms are
available at Hockessin Athletic Club for
purchase, or you can purchase your
uniforms at most gymnast outfitting
retailers.
Uniform Requirements:
Girls: leotard, unitard, or biketard
required, bare feet, gymnastic shorts
are optional. No t-shirts or socks.
Boys: shorts, sweatpants, and t-shirt
required, bare feet. No jeans, pants, or
socks.
All clothing can be purchased in the
HAC Tumbling Department
Additional Tumbling Classes:
You may choose to add additional
weekly tumbling classes to your
child’s schedule. The first class you
add is $49/month (Just $12.25/
class!), and you’ll receive a discount
for each additional class added
thereafter. If your child is serious
about tumbling, we have plans that go
all the way through unlimited monthly
instruction, and you may want to
consider our Acro Performance Team
as an option for your child.
Tuesday Wednesday Thursday
2:00 - 2:30
Tumbling 101 (Ages 3-5)
2:00 - 2:30
3:00 - 3:30
Level 1 (Ages 6-13)
2:30 - 3:00
Level 1 (Ages 6-13)
2:30 - 3:00
Level 1 (Ages 6-13)
3:30 - 4:00
Level 11 (Ages 6-13)
3:00 - 3:30
3:00 - 3:30
4:00 - 4:30
Level II & 111 (Ages 7-13)
3:30 - 4:00
Need Instructors Approval
4:00 - 4:30
4:30 - 5:00
4:00 - 4:30
5:15 - 5:45
Level 1 (Ages 6-13)
5:00 - 5:30
Boys Level 1 & 11 (Ages 6-13)
4:30 - 5:00
Boys Level 1 & 11 (Ages 6-13)
5:45 - 6:15
5:30 - 6:00
Level 1 (Ages 6-13)
5:00 - 5:30
Tumbling 101 (ages 3-5)
6:15 - 7:00
Level II & 111 (Ages 7-13)
6:00 - 6:30
5:30 - 6:00
Level 1 (Ages 6-13)
*There will be no classes July 4th - 5th
*Schedules are subject to change. Visit our website at hachealthclub.com for more details.
Acro Performance Team: The Acro Performance Team incorporates elements
of dance, tumbling, and gymnastics into their choreography. The primary focus
of the team is to prepare your child for major auditions and performances that
could ultimately give them the skill set to land a career in the industry. Last year,
the Acro Performance Team performed during the half-time show for the Harlem
Globetrotters! The Acro Performance Team also encourages team work, teaches your
child about responsibility to his or her peers within a group work setting, and shows
that hard work pays off!
For more information please contact Tumbling and YES Program Director, Angie
Craft, at acraft@hachealthclub.com or 302-239-6688 x 124.
Youth Enrichment & Sports (YES) Program
TUMBLING SUMMER SAMPLER SCHEDULE JUNE 15-JULY 16

For more information contact Martial
Arts Director, Dino Sclavounos, at
dsclav@hachealthclub.com or call
302-239-6688 x 128.
MARTIAL ARTS
HAC Martial Arts provides a progressive
Kenpo Karate program that is available
to HAC Members of all ages.
Our youth karate program helps the
development of children at each stage
of their life. In addition to teaching the
physical components of Karate, our
classes work on enhancing listening
skills, motor coordination, and discipline
as well as increasing self esteem,
confidence and important leadership
skills. The HAC Martial Arts philosophy is
that “We teach people first, martial arts
second.”
Class Descriptions
Tigers: This program is designed
specifically for children ages 3-4
years old. In the Tigers program, your
child will learn and grow in a process
that accommodates their skills and
abilities. They will train with other
children in their age group, and will
not be distracted by younger or older
classmates. Your child will become
sharper, more confident, more focused,
and better developed physically,
mentally, emotionally, and socially.
Dragons: This program is designed
specifically for children ages 5-6 years
old. Here your children will develop
greater motor skills including balance,
coordination, physical fitness and self
defense. We also go to great lengths
to develop focus, respect, courtesy,
self discipline, confidence, honesty,
responsibility, and humility. Children will
hone their techniques and forms as they
progress through our belt system.
Kids Kenpo: This program was designed
specifically for children ages 7-13 years
old. Our Kid’s Kenpo Program combines
traditional martial arts training with high
level character development and state
of the art teaching methods. Not only
do our children learn self-defense, they
also develop very positive feelings about
themselves and others. Our Kids Kenpo
Program will continue to develop your
children’s physical abilities as a martial
artist with the mental preparedness to
achieve greater goals.
Additional Classes: You may choose
to add additional weekly martial arts
classes to your child’s schedule. The first
class you add is $49/month (Just $12.25/
class!), and you’ll receive a discount for
each additional class added thereafter. If
your child is serious about martial arts,
we have plans that go all the way through
unlimited monthly instruction, and you
may want to consider our Black Belt Club
as an option.
Belt Progression: The HAC Martial Arts
program is a progressive program. The
Tigers and Dragons progress through
the first six belt levels, and at age 7,
participants enter into the Kids’ Kenpo
program where they begin to progress
through all of the levels, up to and
including black belt. Children who show
advanced and genuine interest in the
program are invited to join the Black Belt
Club. Belt progression is an additional
cost, and it is optional. The fee per belt
test is $30. Tigers and Dragons can expect
about 3 progression tests per school year.
The progression of belts is as follows:
White belt, yellow belt, orange belt,
purple belt, blue belt, green belt, brown
belt (3 degrees), black belt (10 degrees).
Black Belt Club: The HAC Martial Arts
Black Belt Club is an optional program
that your child can elect to join should
he or she wish to progress all the way to
their black belt. Children must be 8 and
a green belt to join, and are required to
take at least one additional class to their
included weekly class.
Uniforms: Uniforms are required at
Hockessin Athletic Club. All uniforms are
available at Hockessin Athletic Club for
purchase. They cost $35, and include the
gi top and bottoms, as well as the white
belt. Uniforms to be purchased at the HAC
Martial Arts Studio.
Chefs’ Haven provides high quality products ranging from gourmet cheeses
to charcuterie to chocolates to knife sharpening and everything in between.
Chef Mark Eastman is the owner and operator of Chefs’ Haven and has over
30 years experience having worked as a Chef to the Stars, including everyone
from Frank Sinatra to Marilyn Manson to U2 and everyone in between. He
has worked at various area restaurants such as the four-star Brasserie Perrier
in Philadelphia, PA, the Dilworthtown Inn in West Chester, PA and he helped
to open the Gables Restaurant in Chadd’s Ford.
Chefs’ Haven offers a wide range of Cooking Classes for
anyone who loves to cook. All classes are instructional with
everything done right in front of you. The night includes
a four course meal and every dish comes complete with a
recipe for you to try at home. Head to our website to check
out what classes are available. You can also purchase a Gift
Certificate for the “foodie” in your life and let them pick
their favorite classes to try.
est. 2008
www.chefshaven.com • 302.234.2040 • 1304 Old Lancaster Pike Hockessin, DE 19707
17
MARTIAL ARTS SCHEDULE
3:30 - 4:00 pm
Tigers
3:30 - 4:00 pm
Tigers
3:30 - 4:00 pm
Tigers
4:00 - 4:45 pm
Dragons
4:00 - 4:45 pm
Dragons
4:00 - 4:45 pm
Dragons
4:45 - 5:00 pm
Kids Kenpo
4:45 - 5:00 pm
Kids Kenpo
4:45 - 5:00 pm
Kids Kenpo
5:30 - 6:15 pm
Black Belt Club
(Fee-Based)
5:30 - 6:15 pm
Black Belt Club
(Fee-Based)
5:30 - 6:15 pm
Black Belt Club
(Fee-Based)
*Schedules are subject to change. Visit our
website at www.hachealthclub.com for
more information.
There will be no classes July 4th - 5th
JUNE 15-JULY 16

HAC DANCE
Our Dance program will instill
confidence, self-esteem and provide
discipline for dancers of all levels. We are
staffed with professional instructors and
have state of the art studios with floating
dance floors and two way mirrors.
Our curriculum can accommodate the
beginner to advanced student with
performing opportunities available
through our Exhibition Team.
Class Descriptions:
The HAC School of Dance runs a 9
month session during the school year
and offers a “Summer Sampler” in the
Summers. The 9 month session is a full
commitment, and once enrolled in a
class, there is no need to re-register at
any time during that year.
Tot I & II: An introduction to movement
and music with steps, turns and jumps,
and simple combinations both in ballet
and tap. This class will give the child an
awareness of body, rhythm and balance.
Ballet: The foundation of all dance,
beginning with the basic positions and
steps progressing through complex
combinations. The ballet class is taught
with an emphasis on correct placement
and control, and develops the potential
dance through the physical and mental
discipline of the art.
Pointe: Pointe work is for the advanced
ballet dancer and has to be approved by
the instructor.
Jazz: A form of contemporary
movement, Jazz gives the dancer a new
dimension of style and expression.
Tap: Based on rhythmic combinations
and sound made by the feet.
Lyrical: Moving to the music with an
emphasis on expression and movement
with improvisation.
Cheer Dance: Enhances cheerleading
dance skills and cheer movements and
positions.
Hip Hop: The latest styles of street
dance, funky and fun styles as you see
on music videos.
Musical Theater: this class brings dance
and acting together. Students learn
to act out the lines of the song while
dancing and lip syncing. The technique
foundation of this class is tap and jazz.
Acrodance: Kids learn to develop their
tumbling skills and jazz dance style
together in this class. A portion of the
class is spent dancing and a portion is
spent on tumbling.
Performance Team: Ages 4 and up, by
audition only.
Electives (All Fee Based):
The Holiday Performance Show
The Holiday Performance Show is
included in only some of the classes
found on the Dance Schedule, and does
require a nominal participation fee, as
well as some other associated costs such
as costumes and tickets to the show.
Holiday Performances:
Friday, December 5 at 6:30
Saturday , December 6 at 2:00
The End of the Year Recital
All dancers in the HAC School of Dance
program are invited to participate in
the end of the year recital. Most dancers
to elect to participate. Participation
requires a recital fee, as well as other
associated costs such as costumes,
tickets, and more. The recital also
features a program in which your child’s
name will be featured, and you’ll have
the opportunity to support them with a
booster ad.
Additional Classes
You may choose to add additional
weekly dance classes to your child’s
schedule. The first class you add is $49/
month (Just $12.25/class), and you’ll
receive a discount for each additional
class added thereafter. If your child is
serious about dance, we have plans
that go all the way through unlimited
monthly instruction, and you may want
to consider our Dance Performance
Teams as an option for your serious
dancer.
Dance Workshops, Trips, and Events:
The HAC School of Dance frequently runs
workshops, hosts trips, or invites all HAC
Members to participate in trips. Past
events have included tickets to the 76ers
or Harlem Globetrotters games that
HAC is performing at, discounted stays
for the Dance the World at Disney trip,
and workshops taught by professional
dancers and choreographers from all
over the country!
Uniforms
Uniforms are required for all classes.
Different uniforms are required based
on age groups and class. All uniforms
are available at Hockessin Athletic Club
for purchase, or you can purchase your
uniforms at most gymnast outfitting
retailers. If you choose to use an outside
retailer, it is important to make sure the
uniform is an exact match to the HAC
Dance uniform requirements.
2:00 - 2:30
Tot I Combo
2:00 - 2:30
Tot I Combo
2:00 - 2:30
Tot II Combo
2:30 - 3:00
Tap (Ages 6 - 8)
2:30 - 3:00
Tot II
2:30 - 3:00
Acro Dance (Ages 6 - 13)
3:00 - 3:30
Jazz (Ages 6 - 8)
3:00 - 3:30
Jazz (Ages 9 - 13)
3:00 - 3:30
Musical Theater (Ages 9 - 13)
3:30 - 4:00
Ballet (Ages 6 - 8)
3:30 - 4:00
Boys Hip Hop (Ages 7 - 12)
3:30 - 4:00
Mini Hip Hop (Ages 6 - 8)
4:00 - 4:30
Tot I Combo
4:00 - 4:30
Jazz (Ages 6 - 8)
4:00 - 4:30
Tap (Ages 6 - 8)
5:00 - 5:30
Hip Hop (Ages 9 - 13)
5:00 - 5:30
Tap (Ages 6 - 8)
5:00 - 5:30
Tot II
5:30 - 6:00
Tap (Ages 9 - 13)
5:30 - 6:00
Tot II
5:30 - 6:00
Musical Theater (Ages 6 - 8)
6:00 - 6:30
Jazz (Ages 9 - 13)
6:00 - 6:30
Tot I Combo
6:00 - 6:30
Boys Hip Hop (Ages 9 - 12)
6:30 - 7:00
Cheerdance (Ages 6 - 8)
6:30 - 7:00
Hip Hop (Ages 9 - 13)
6:30 - 7:00
Improv (Ages 7 - 13)
DANCE SUMMER SAMPLER SCHEDULE
For more information please contact Dance and YES Program Director,
Angie Craft, at acraft@hachealthclub.com or 302-239-6688 x 124.
Tot Combo classes consist of 25 min of ballet and 20 minutes of tap. 6-8 year old
combo classes consist of 30 minutes of ballet and 25 minutes of either tap or jazz.
YOUTH YOGA
One weekly youth sport or yoga class is
included in a Family membership!
For kids ages 3-13.
Kids Yoga is – a discovery of yoga,
self and the world. Child Yoga classes
engage children through movement
exploration, music, theme-related
games and inspired Yoga-play to capture
their attention and their imaginations
as they refine their motor skills and
understanding. Classes end with visual
imagery and relaxation exercises,
teaching children to quiet both mind
and body. During each 8-week session,
teachers focus on thematic ideas such
as peace, respect, gratitude and healthy
living, presented at an age-appropriate
level, expanding upon them as children
become capable of deeper awareness
and comprehension.
HAC Yoga Classes
The HAC Yoga Program runs five eight-
week sessions during the year. If you
wish to continue with yoga in each of the
five sessions, you will need to re-register
during the second registration period
that takes place in December.
Class Descriptions:
Yoga ages 3-5: Class is geared toward
little minds and bodies and focuses on
fun and memorable poses and songs
that are easy to do.
Yoga ages 6-8: Class increases in
difficulty slightly to engage higher
functioning balance and coordination
skills for the six to eight year olds.
Yoga ages 9-13: Class is run to simulate
that of an adult class, focusing on breath
and movement synchronization and
exploring more difficult poses.
Additional Classes: In addition to our
normal Youth Yoga classes every month
we hold a Youth Yoga Night! This event is
held on Friday evenings and features an
evening of fun! Yoga nights are for ages
6-10 and include a yoga class, a snack,
and a craft. Each night is a different
theme. The cost is $20 per child.
Uniforms: While the yoga instruction is
included, your child will need to supply
his or her own yoga mat and water
bottle. Your child will need to come to
each class dressed in shorts or sweat
pants, (no skirts, please!), prepared with
their mat and water. In addition to being
dressed in the proper attire, please make
sure your child does not wear jewelry to
class. Shoes should not be worn during
yoga class.
For more information contact Angie Craft
at acraft@hachealthclub.com or call
302-239-6688 x 124.
18
**Schedule subject to change**
**There will be NO classes July 4-5**
Ages 3-5 years
Monday Tuesday Wednesday Thursday
4:00 - 4:30 pm
Youth Yoga
Karate Studio
3:00 - 3:30 pm
Youth Yoga
Group Fitness Studio 2
6:00 - 6:30 pm
Youth Yoga
Dance Studio
12:30 - 1:00 pm
Youth Yoga
Yoga Studio
Ages 6-8 years
4:45 - 5:30 pm
Youth Yoga
Karate Studio
1:00 - 1:45 pm
Youth Yoga
4:00 - 4:45 pm
Youth Yoga
Dance Studio
2:00 - 2:45 pm
Youth Yoga
Yoga Studio
Ages 9-13 years
5:30 - 6:15 pm
Youth Yoga
Karate Studio
2:00 - 2:45 pm
Youth Yoga
5:00 - 5:45 pm
Youth Yoga
Dance Studio
1:00 - 1:45
Youth Yoga
Yoga Studio
Children should bring their own mats and water and wear comfortable clothing.
Schedules are subject to change.
YOUTH YOGA SCHEDULE
JUNE 15-JULY 16
JUNE 15-JULY 16

YOUTH SPORTS
One weekly youth sport or yoga class is
included in a Family membership!
For kids ages 3-13.
Here at the Hockessin Athletic Club our
goal is to provide our young athletes
with an opportunity to participate
in positive sports experiences. We
will do this by concentrating on skill
development, physical fitness, fairness,
teamwork, sportsmanship, and family
involvement in our programs.
As HAC instructors, we have a
responsibility to our young participants
and to the community to assure that
the HAC Youth Sports Program conveys
important life skills and promotes the
development of good character. For
parents and/or guardians, you will have
an opportunity to watch your child grow
and become more confident in their
sport(s). We anticipate that your Youth
Sports experiences will be gratifying. We
believe your child will leave our program
with the feeling of accomplishment and
achievement.
Classes: The HAC Youth Sports Program
runs five eight-week sessions during the
year. Our Youth Sports program provides
a lot of diverse sport activities for your
child to not only try but hopefully
continue to pursue. Our youth sport
classes are exciting, team sports that
are enjoyable for all ages. These classes
will Introduce basic fundamentals, skills
and the proper techniques of each sport
to get your child comfortable with their
sport. Our Youth sports classes include:
• Mini Soccer
• Soccer (ages 4 and up)
• Mini basketball
• Basketball (ages 4 and up)
• Circuit Training
• Volleyball
• Intro to Lacrosse
• Flag Football
• T-Ball
• Inline skating
• Dodgeball
• Floor Hockey
Additional Weekly Youth Sports
Classes: You may choose to add
additional weekly youth sports classes
to your child’s schedule. The first class
you add is $45/month (Just $11.50/
class!), and you’ll receive a discount for
each additional class added thereafter.
Uniforms: Uniforms are required, all
uniforms are available at Hockessin
Athletic Club for purchase. While
participating in the youth sports
instruction some equipment is included,
however your child may need to supply
some of his or her own padding or
equipment. Your child will need to
come to each class dressed in shorts
or sweat pants, and in socks and
sneakers for indoor sports, sneakers
or cleats for outdoor sports, and any
additional required equipment.
Visit our website at hachealthclub.com for class descriptions and more information
about classes. For questions contact Adult and Youth Sports Manager, Dave Mulvena,
at dmulvena@hachealthclub.com or 302-239-6688 x 160.
YOUTH SPORTS SCHEDULE
Ages 3-5 years (must be potty trained)
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
5:00-5:45 pm
T-Ball
Age 3-4
5:30-6:15 pm
Inline Skating
Ages 3+
10:00-10:45 am
Mini Soccer
Age 3
5:45-6:30 pm
T-Ball
Age 5-7
11:00-11:45am
Outdoor Soccer
Ages 4-5
Ages 6-13 years
5:30-6:15 pm
Dodgeball
Ages 6-8
5:45-6:30 pm
T-Ball
Ages 5-7
3:30-4:00 pm
Circuit Training
Ages 8-13
2:00-2:45 pm
Circuit Training
Ages 8-13
10:00-11:00 am
Outdoor Soccer
Ages 6-8
5:30-6:15 pm
Flag Football
Ages 6-8
5:30-6:15 pm
Intro to
Lacrosse
Ages 6-12
4:30-5:15 pm
Circuit Training
Ages 8-13
5:00-5:45 pm
Field Hockey
Ages 6-8
6:30-7:15 pm
Circuit Training
Ages 8-13
5:30-6:15 pm
Inline Skating
Ages 3+
5:00-5:45 pm
Kickball
Ages 6-8
6:30-7:15 pm
Circuit Training
Ages 8-13
Ages 9-15 years
5:00-5:45 pm
Flag Football
Ages 9-12
5:00-5:45 pm
Intro to
Lacrosse
Ages 6-12
3:30-4:00 pm
Circuit Training
Ages 8-13
2:00-2:45 pm
Circuit Training
Ages 8-13
6:15-7:00 pm
Dodgeball
Ages 9-12
6:30-7:15 pm
Circuit Training
Ages 8-13
4:30-5:15 pm
Circuit Training
Ages 8-13
5:00-5:45 pm
Field Hockey
Ages 9-12
7:00-7:45 pm
Dodgeball
Ages 13-15
5:00-5:45 pm
Kickball
Ages 9-12
6:30-7:15 pm
Circuit Training
Ages 8-13
5:30-6:15 pm
Inline Skating
Ages 3+
*Schedules are subject to change. Visit our website at hachealthclub.com for more details.
JUNE 15-JULY 16

KIDS NIGHT OUT
Kids Night Out offers parents an
opportunity to enjoy Friday night out
while the kids enjoy their own kids
night out! Filled with swimming, games,
movies, and more. Kids Night Out is
open to children 12 months to 13 years
of age.
Kids Night Out is normally held every
Friday from 6:00 to 9:00 pm, unless in
conflict with a holiday.
Member Cost:
$17 for 1st child
$12 for 2nd child
$7 for each additional child
Need to know:
• Register at the Front Desk Friday
through Thursday before the
upcoming Friday night. Registration
closes Thursdays at 6:00pm.
• School age children (kindergarten
& up) have the opportunity to
participate in recreational play in the
leisure pool.
• Kids’ Night Out does not offer dinner,
but a light snack is provided.
• Please specify any allergies when
signing your child in for KNO.
• Meet in the Preschool Rooms on the
lower level by the gymnasium.
• All children must be same family
membership.
• Black Card Members receive 50% off
every Friday!
CHILDCARE
Hockessin Athletic Club offers a
spacious childcare facility with
separate spaces with age appropriate
toys and equipment for various age
groups. HAC includes the use of
our childcare services in all family
memberships.
Childcare Hours:
Monday through Friday: 8:00am-
8:00pm
Saturday & Sunday: 8:00am-2:00pm
Need to know:
Reservations are required for children
6 weeks to 1 year, or for children
with special needs requiring closer
supervision.
• Children 6 weeks to 6 months can
visit childcare 1.5 hrs daily.
• Children 6 months through 13 years
can visit childcare 2.0 hrs daily.
• Additional childcare time is available
for purchase at a rate of $6.00 per
hour. Parents are required to remain
in the building for the duration of
their child's stay in HAC Childcare.
• If your child is not feeling well
enough to participate, please stay
home.
• Childcare is an allergy safe zone of
the club. Please offer your child food
or drink outside of the childcare
department.
• Numbers or pagers are given to the
parent/guardian that is dropping
the child off in childcare. It is the
responsibility of the parent/guardian
to have the pager or number all
times. Please respond immediately
to the page your attention is needed.
If a member is swimming laps,
closest lifeguard will hold pager or
number.
• The pager is numbered and/or
number card corresponds to the
number placed on your child’s
sticker. A child can only be released
upon return of the pager/number or
payment for the cost of the pager.
• Childcare staff will change diapers
as needed. Parent must provide
diaper with wipes in a bag clearly
labeled with child's name and left on
Children’s Programs & Services at HAC
Contact Youth Programs Director, Marie Cantrell at mcantrell@hachealthclub.com or call 302-239-6688 x 155 for more information.
VOICE LESSONS
Vocal Lessons at HAC
• Read music at sight, in both treble and
bass clef
• Differentiate your chest voice from
your high voice, and control both
• Increase your range and breath control
• Project your voice
• Gain confidence in your overall sound
• Sing the popular or jazz songs you
want to sing, and sing them well.
• Scat-sing, and transcribe songs off of a
CD (advanced students).
Musical Theater aspect of voice:
• Learning the meaning of music
• Acting out the music
• Becoming the character
• Prepare for auditions and/or
performances
GUITAR & KEYBOARD LESSONS
Guitar Lessons:
• Read and play music and tablature
from site.
• Learn proper fingerings for chords.
• Learn popular chord progressions/
songs.
• Learn how to transcribe their own
music.
• Learn how to tune by ear.
• Learn how to play with and without a
pick.
Keyboard Lessons:
• Learn how to play scales/chords in any
key.
• Learn how to transcribe their own
music.
• Ear training.
• Read music in both treble and bass
clef.
• Understand the difference between
major and minor keys.
• Be able to accompany a singer or
themselves.
• Learn various chord progressions/
cadences.
For more questions contact Angie Craft
at acraft@hachealthclub.com
KIDS ZONE
• Spider Mountain and Maze: Over 18
feet high for kids to climb, play and
exercise!
• Toddler Only Play Area
• Horizontal Rock Wall
• HAC Arcade: Air Hockey, Foosball,
Multi Game Arcade, (2) Cruising Worlds
(race car game), NBA Jam, NFL Blitz,
Bubble Hockey, XBOX 1 and XBOX 360.
• Gymnasium: Full sized basketball
court with scoreboard.
HOME SCHOOL GYM CLASS
The home school gym class at the
Hockessin Athletic Club is a program
that will get your child active and
introduce them to many different
sports and activities they otherwise
might not have tried. We will play a
different sport each week ranging from
basketball to kickball to baserunners
and many more. The gym class will
also be a great way to meet new
people.
For questions contact Dave Mulvena
at dmulvena@hachealthclub.com
YOUTH TRI CLUB
Training Details and focus:
• Swimming: Pool and open water
safety, mechanics of various
strokes, endurance, and nutritional
guidelines.
• Cycling: Indoor cycle training
only, cycling mechanics, pacing
guidelines, road safety, nutritional
guidelines.
• Running: Basic running techniques,
pacing guidelines, road safety,
nutritional guidelines.
• TRI-Fit: Strength and endurance
conditioning.
Contact Marsha Dombrowski at
mdombrowski@hachealthclub.com
20

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