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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45 MINUTE FULL BODY SCULPT: WRIST WEIGHTS + BAND
A sculpt class guaranteed to challenge your entire body. Using the band, we load up our glutes, shoulders and upper back in a rep building squat and fly sequence before coming down to the mat into a four-point position.
Here you can expect to continue to challenge your glute max and hamstring wh...
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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...
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45 MINUTE FULL BODY SWEAT & SCULPT: 3KG WEIGHTS + ANKLE WEIGHTS
A dynamic full body workout with a strong focus on total core and oblique strength. We begin with an extended supine core sequence to build deep connection and activation before transitioning to standing.
From here, a layered single leg series combines narrow squats, 90/90 lunges, knee drives, l...
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40 MINUTE BACK AND BICEP STRONGER: HEAVY WEIGHTS + BAND + WRIST WEIGHTS
A functional strength training session structured across five exercise sets, with a primary focus on the back and biceps. Each exercise is performed for three sets of eight reps, encouraging you to challenge yourself with heavier weights. The final rep of each set should feel difficult, while sti...
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50 MINUTE FULL BODY STRENGTH: 3KG WEIGHTS + ANKLE WEIGHTS
A balance focused Strength class that encourages strong core connection and technique refinement. We begin with core activation before moving into a modified four point position for a full body sequence build around thoracic rotation and core stability.
Following this we come to standing and mo...
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40 MINUTE CORE & INNER THIGH SCULPT: BALL + ANKLE WEIGHTS
This focused sculpt class is designed to strengthen the deep core, obliques and inner thighs using a Pilates ball and optional ankle weights. This session combines controlled, low impact movements with targeted resistance work to build stability, endurance and connection through the centre of the...
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45 MINUTE FULL BODY STRETCH: BALL
A restorative full body stretch designed to help you slow down, reconnect with your body and create space through gentle, mindful movement. Using the Pilates ball for support, we'll release tension, improve mobility and find length throughout the entire body.
Expect gentle neck mobility, movemen...
