FOLLICULAR
As you move out of your period, estrogen begins to rise, bringing with it a gradual increase in energy, clarity and motivation.
This phase often feels lighter. You may notice improved focus, better coordination and a greater capacity to take on more challenging work.
Sessions here begin to build. You’ll move into more dynamic sequences, layering complexity and introducing progressive overload in a way that feels natural. It’s a phase where you can lean into learning, refining technique and building momentum.
-
20 MINUTE FULL BODY STRONGER: 5-7KG WEIGHTS + BLOCK
Don't be fooled by the length of this class... This express full body Stronger is designed to deliver maximum work in minimal time. Made up of three sequences of powerful movement, this is the class for when you're short on time but want to be pushed hard.
We begin with a knee hover sequence to...
-
40 MINUTE UPPER BODY + CORE STRENGTH: 2-3KG WEIGHTS
An advanced, strong upper body and core workout consisting of a supine core series, side plank series, tricep push up flow and a kneeling arm series. For those days want to be able to get lost in the burn.
This workout is designed to build your physical and mental strength and endurance as we ...
-
50 MINUTE FULL BODY SCULPT: BLOCK + WRIST WEIGHTS
This full body Sculpt class is designed to offer a perfect balance of connection and challenge to leave you feeling grounded and accomplished. We begin lying down on the mat with a single leg bridging flow, separating the two sides with brief core work.
Following this, we come into a modified f...
-
40 MINUTE GLUTE STRONGER: HEAVY + MEDIUM WEIGHTS + BLOCK + ANKLE WEIGHTS
A lower body Stronger class focused on glute hypertrophy through simple, effective exercises and progressive overload. Using heavier weights, this session is designed to build strength and challenge all regions of the glutes through controlled, targeted movements.
Expect heavy single leg glute b...
-
40 MINUTE FULL BODY SWEAT & SCULPT: 3KG WEIGHTS + ANKLE WEIGHTS
This dynamic Sweat & Sculpt is all about building endurance through layered sequences of movement. We begin with a plank shoot back sequence to warm our upper body and core, before coming into a modified four point position to work through an upper body and core focused series that layers modifie...
-
DAY THIRTY: 35 Minute Core Sculpt: Ball + Block + Ankle Weights
It’s about to get spicy - Using the block and ball, we challenge the deep core, obliques, inner thighs, and shoulder stability through slow, controlled sculpting work. Expect side-lying oblique isolation with the ball supporting the lower waist, flowing into inner-thigh leg lifts that fire up the...
-
40 MINUTE FULL BODY STRETCH: SPINAL FOCUS
Take a moment to pause and reconnect. This gentle full body stretch centres around the spine, guiding you through slow, mindful movements and deep, grounding breath. You’ll release tension, restore length, and invite ease through every part of your body. Perfect for all levels — a restorative res...
