A lower body strength class focused on building strength through the glutes and hamstrings using heavier loads and compound movements. Designed to challenge your lower body endurance and encourage progressive overload, this session is all about moving with control and intent.

We begin in a sumo stance series using our heaviest weight (8kg–12.5kg+) with movements including sumo RDLs, sumo goblet squats and frog squats to build strength through the glutes, hamstrings and inner thighs.

From there, we move into single side glute work using medium weights (6kg–10kg). Starting with dual RDLs and alternating reverse lunges to establish activation, we then progress into a split stance hinge and 90/90 lunge sequence. This block is repeated three times, allowing you to fully fatigue.

We finish on the mat with a resistance band in a four point kneeling position to target the glutes and hamstrings from a different angle. Expect donkey kicks, straight leg lifts and hamstring curls to create a final burn through the lower body.

Expect a challenging class that will leave you feeling strong, accomplished and confident lifting heavier.

IMPORTANT DISCLAIMERS
If you are pregnant, please consult your healthcare professional before participating in any exercise program.

If your pregnancy is considered “high risk” for any reason, or if you have certain health conditions that may create additional risks from exercise, you should not take classes within this program.

Please remember that each pregnancy is different, and every woman’s health and fitness level is unique, you should monitor your intensity level throughout each class, and adapt the exercises to fit your own comfort and fitness level.