A lower body Strength training session comprised of heavy hip thrusts, an RDL to suitcase squat combination, alternating lateral lunges, elevated goblet squats and banded squat step outs.

Please remember to listen to your body above all else during your practice. Modify exercises as needed to s...

A powerful, bilateral focused lower body class to kickstart our first Stronger session of the program. We work through controlled sets of simple but effective glute & quad focused exercises, giving us the opportunity to use heavy weights and lean into true strength training.

In this class we wo...

This lower body stronger session is perfect when you want to feel accomplished, but short on time.

Using one heavy dumbbell (7-12.5kgs) and a Pilates block, we'll complete 4 sets of 10 reps for each of the 5 exercises. We'll target quads, hamstrings, glute max, glute medius, and inner thighs or...

This express style lower body stronger class is designed to build strength, stability and muscular endurance.

We begin with spinal and hip opening mobility before moving into a heavy banded glute bridge activation series.

From there, we work through a single sided drop set, gradually reducing ...

In this express lower body stronger class, we keep it simple, focusing on just three powerful blocks to target glutes, hamstrings, and quads.

Using our weights (5-8kg), we begin with a single leg suitcase squat, elevating the back foot on a Pilates block, adding a step-back and curtsey lunge to...

Weights: 6-10kg

In this 30 minute lower body stronger class, we keep things simple, but impactful. Using one heavy set of weights (6-12.5kg) and a resistance band, we progress through effective movements that target all areas of the glutes.

Our first block includes dual loaded static lunges wi...

A lower body stronger class designed to ignite your glutes, hamstrings, and outer thighs.

We begin with a banded crab walk to activate the glute medius and outer thighs before picking up our heaviest weight (10 - 17.5 kg) for a goblet squat, incorporating pulses and single knee abduction.

Remo...

This lower body stronger class uses a set of heavy weights (6–8kg), an individual medium weight (4–7kg) and a Pilates block to build strength through the glutes and hamstrings. We work through two single sided blocks, allowing you to fully overload each muscle group before switching sides.

We b...

This functional lower body strength class is structured into four targeted blocks designed to build strength through the glutes and hamstrings using simple, effective movement patterns and progressive loading using only a pair of heavy weights (6-10kg).

We begin with an extended standing sequenc...

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 ...

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 ...

This 35 minute Compound Lower Body Stronger session uses a minimum of 5kg dumbbells and one 10kg weight to move through six sets of controlled, heavy compound work to build deep lower body strength.

We begin with bodyweight squats to warm the hips and knees and prepare the glutes and quads for ...

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...

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 dynamic lower body Stronger class using a single slider (can be substituted for a towel) and a single heavy weight (5-7kg). Expect a single leg bridging variation with one foot connected to the mat and the other to the slider, a lateral to curtsey lunge flow, single leg RDLs, long lunge scooter...

A powerful lower body session for day six using one single heavy weight (8-12kgs) and a set of medium weights (4-8kg). Please select your weight based off of your individual strength and preference. Expect a heavy bridging set to warm up, a single leg RDL variation, narrow squats, calf raises, lu...

Build strength, stability, and confidence in this slow, controlled lower body class.

We'll start with dynamic stretch and activation work, before moving through banded heel elevated squats with the optional progression of adding weight.

From here we move through three single leg blocks, inclu...

This lower body strength class combines a resistance band, pilates ball, and medium weights to build strength while keeping you connected to your body.

We'll begin with seated 90/90 hip mobility, moving through internal and external rotation before coming into a glute bridge activation sequence...

This supportive lower body strength class is designed to help you build and maintain strength, stability, and confidence through the later stages of pregnancy.

We'll begin with our 360 Pilates breathing (Hug the baby), gentle cat cows, hip shifts, and deep squat mobility, then move into standin...

Using our Pilates block, a pair of weights (2-4kg), and optional ankle weights for added challenge. We move through short, minimally layered blocks that slowly move us towards standing work.

Expect a supine glute bridge sequence with the weights across the pelvis to target the glute max. Then s...

This lower body class uses a Pilates ball and a medium set of weights (3-5kg) to challenge the glutes, hamstrings, quads, calves, and deep stabilising muscles through simple single-sided work.

We'll flow through three single sided blocks on each leg, beginning with a rear heel elevated Romanian...

Weights: 2-4kg

This lower body strength class takes place entirely on the mat, using a resistance band and individual weight to build strength through the glutes, hamstrings, calves, and inner and outer thighs.

We'll begin with a bridging sequence, working through weighted hip thrusts, pulses, ...

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...