This functional lower body class is made up of five blocks of work targeting the glutes and quads.

We begin with an extended set of banded hip thrusts before moving up to standing for controlled heavy elevated goblet squats.

From here it’s straight into single leg reverse lunges before we fini...

Weights: 10kg min, 6-10kg

Day Eleven is a controlled and targeted heavy glute workout that targets the glute max, min and med through seven sets of isolated strength work. Expect to begin with a heavy single leg bridging set with the working foot elevated on the block, before proceeding up to st...

Using a resistance band and ankle weights, this class targets the glutes and hamstrings to build strength through the posterior chain; supporting the anatomical changes experienced in later pregnancy.

We begin in a bridging position with banded abductions, hamstring heel walks, and single leg br...

Weights: 5kg, 10kg

Compound lower body for day seven (that means no single leg work!). This class targets the glutes, quads, hamstrings and calves through six functional sets of integrated strength based movement. You'll begin with a banded set of hip thrusts to activate the glutes and warm the ...

Weights: 10kg min, 5kg min

Day three is a classic glute focused Stronger class that uses a single heavy weight (10kg minimum), a set of medium-heavy weights (5kg minimum), a medium-heavy resistance band and the block.

No new movement patterns today as we focus on building strength through repe...

Using a resistance band (or towel), we move seamlessly through supine banded spinal roll-ups, inner thigh and hamstring stretches, and an IT band release to gently open the body.

From there, we remove the band to focus on the hips and groin, progressing into a supported Happy Baby. We close the ...

This lower body sculpt class predominantly targets the glutes and hamstrings, using a band and ankle weights to add extra resistance across five focused blocks of work.

We begin with banded crab walks, squats, and single-sided abductions to activate the glute medius and maximus, setting you up f...

This class is made up of five controlled, upper body focused sequences designed to build strength while improving mobility and joint stability through the shoulders, arms and upper back.

We begin with a banded prayer to tricep push up set, using the band to activate the triceps and deepen connec...

An extended full body class made up of eight working sequences designed to activate, challenge and overload your muscle groups.
We begin in a powerful prone position using wrist weights and a band to fire up the posterior chain, moving through spinal extensions, banded abductions, push ups and cr...

This Lower Body Stronger class is all about functional, compound strength training, tying together all of the lower body sessions we have worked through over the past month using one heavy weight (10kg +), one set of medium - heavy weights (5-8kg) and a medium - heavy resistance band. I encourage...

A lower-body strength class targeting quads, hamstrings, inner and outer thighs, and glutes. We begin standing with heel-elevated squats, side steps, and step-forward split lunges to load into the quads and glutes. From there, we move to the mat for single-sided glute and hamstring activation bef...

This Lower Body Stronger class focuses heavily on glute strength with quad and hamstring support. Using one heavy weight (8kg +), one medium weight (5-7kg) and a medium band to load the glutes, we work through six sets of functional strength based movement designed to build endurance under fatigu...

A slow, controlled lower body class using weights and a band to increase resistance and depth of work. We begin standing with heel-elevated cyclist squats to activate the quads while supporting knee and hip mobility. From there, we move into a heavy single-leg RDL and curtsy sequence to create pr...

A sculpt guaranteed to challenge your entire body. Using the band, we load up our glutes in a squat to scooter sequence with thoracic rotation, before coming down through a short but spicy donkey kick series, followed by a dynamic side planking variation to strength and challenge your shoulder st...

A lower body strength class using a single medium weight, resistance band, and ankle weights. You can expect to start class standing with a weighted squat sequence to get the quads and glutes fired up, before coming down into isolated single leg bridge work challenging our glute max & ankle mobil...

A full body, feel good Sculpt based entirely down on the mat. You can expect banded single leg extensions, tricep pushups, glute bridges and a supine core sequence that facilitates that deep burn we all know and love. A gentle reminder that if you find that any props are compromising your form, l...

A controlled, feel good flow with a strong focus on rotation, core stability and mindful movement. Expect single side supine core work with the band around the palm and thigh, a four point to plank flow that targets the glutes, shoulder stabilisers, obliques and quads and finally, a standing flow...

An express Sweat & Sculpt for my busy girls! Be ready to work right from the get-go. We start in a four point position and flow right through to finish in a side plank, before coming up to standing for a compound squat series. The perfect class for anyone who enjoys long, mat based flows!

This w...

Single side core, banded four point work, tricep push ups, side plank shoot backs, heavy squats, single leg slider work, kneeling arms... this workout truly has it ALL. For my advanced girls who love a long flow, a strong core burn, heavy standing work and an upper body burn. Perfect for the days...

A short, sharp, and spicy glute burn. Using the block and band for targeted activation, we’ll move through controlled sequences to fire up your glute medius and max. Expect weighted bridges, clam abductions, curtsey lunges and pulses that build intensity with every rep. A well rounded class (pard...

A full body flow using the band to guide deeper release through your legs, spine, wrists & hips. Expect gentle resistance, length, and mobility — the perfect way to wake up or wind down in just 10 minutes.

A fiery full body class targeting the core, obliques, shoulders, triceps and of course... the glutes! Incorporating the resistance band with push / pull movements to challenge our strength, stability and mental endurance, along with our hand & ankle weights.

Please remember to listen to your bod...

A strong, full body flow that targets the core, obliques, glutes, calves and shoulders through compound, body weight based movements using the ball and band for some extra spice. Expect a slow start as we work through a grounding full body bridging series, before we bring in some serious heat wit...

Get ready to dig deep - This class will leave you feeling strong and challenged both physically & mentally as we push through some seriously spicy glute work. We start standing for a full body squat to curtsey lunge warm up before coming down to the mat for the rest of the class. From there, you ...