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 deadlift, before adding rotations to target the glute max, medius, and minimus.

From there, we move into four point kneeling with the ball behind the knee for donkey kicks and fire hydrants, isolating the glutes through controlled, focused movement.

Returning to standing, we'll finish each side with a weighted squat series, including pulses, single calf raises, and prances.

Choose to hold your weights in a shoulder rack or goblet position depending on whether you'd like to place a greater emphasis on the quads or glutes.

Intentionally programmed to help you build strength and endurance through the lower body.

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.