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.
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55 MINUTE FULL BODY STRENGTH: BAND + BLOCK + WEIGHTS + ANKLE WEIGHTS
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 ...
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55 MINUTE FULL BODY SWEAT & SCULPT: 3KG WEIGHTS + ANKLE WEIGHTS
This 55 minute Full Body Sweat & Sculpt class uses a set of 3kg weights and ankle weights to move through dynamic, layered sequences designed to challenge endurance, stamina and full body control.
We begin on the mat with a layered supine core series using a single dumbbell, combining rotational...
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30 MINUTE GLUTE STRONGER: HEAVY WEIGHTS + BLOCK
Prepare your glutes. 30 minutes of precise, heavy glute work using a set of weights 5kgs + and the block. Be ready for weighted single leg bridging, split squats, RDLs, squats and a whole lot of pulsing.
This workout is designed to build your physical and mental strength and endurance as we wor...
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60 MINUTE FULL BODY STRENGTH: WEIGHTS + ANKLE WEIGHTS
A dynamic, full-body class designed to challenge your endurance. We start strong with standing functional movements to elevate the heart rate and get the entire body warm, then transition down to the mat for slower, more controlled core and glute-focused exercises before lifting the heart rate to...
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55 MINUTE FULL BODY STRONGER: HEAVY WEIGHT + MEDIUM WEIGHTS + LIGHT WEIGHTS
For all of my girls who requested an all standing workout, this is for you! Be prepared to start with a centred core series to ensure we are prioritising safe practice and adequately warming up bodies before coming up to standing for the body of the class. While standing we work through a variety...
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50 MINUTE UPPER & CORE STRENGTH: LIGHT WEIGHTS + MEDIUM WEIGHT + ANKLE WEIGHTS
Get ready to feel those tiny shakes as we challenge the entire upper body and core. We start slow and simple with a supine sequence to connect with the body before progressing into a single-arm weighted roll-up to challenge both our core and shoulder strength.
From here things get a little spici...
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35 MINUTE FULL BODY STRETCH: BLOCK
A full body stretch class using a block to deepen flexibility, support proper alignment, and help you safely access a greater range of motion. Guided by mindful breath, we combine flowing and static stretches to enhance mobility, recovery, and overall movement quality.
