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 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 with pulses, focuse...

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...

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 Glute focused Stronger class is all about glute isolation through functional, controlled movements. We begin with a set of banded bridging to warm and activate your glutes before moving into a set of heavy single leg bridging on each side with the foot elevated on the block.

Following this...

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 ...

Strengthen your lower body using a resistance band and ankle weights.

We’ll focus on activating the glutes, hamstrings, calves, and deep core muscles through controlled, low-impact movements designed to build strength, stability, and muscular endurance.

Moving through a four-point kneeling pos...

Using a resistance band and ankle weights, this class targets the glutes and hamstrings to build strength through the posterior chain; supporting the anatomical changes experienced in later pregnancy.

We begin in a bridging position with banded abductions, hamstring heel walks, and single leg br...

This lower body sculpt class predominantly targets the glutes and hamstrings, using a band and ankle weights to add extra resistance across five focused blocks of work.

We begin with banded crab walks, squats, and single-sided abductions to activate the glute medius and maximus, setting you up f...

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...

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...

A set of heavy, banded bridging designed to be used prior to your workout as glute activation, or at the end of a glute day as a finisher.

This sequence is a Strong classic, expect calf raises, banded knee abductions, half reps and more.

This workout is designed to build your physical and ment...

Our final glute focused class of the challenge uses the block, band, one medium - heavy weight (5-12 kg) and one heavy weight (10kg +) to bring together all of the movement patterns we’ve been focusing on over the past three weeks. This is your opportunity to perfect your form and enjoy the stren...

This functional lower body class is made up of five blocks of work targeting the glutes and quads.

We begin with an extended set of banded hip thrusts before moving up to standing for controlled heavy elevated goblet squats.

From here it’s straight into single leg reverse lunges before we fini...

Day Eleven is a controlled and targeted heavy glute workout that targets the glute max, min and med through seven sets of isolated strength work. Expect to begin with a heavy single leg bridging set with the working foot elevated on the block, before proceeding up to standing to continue to work ...

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 core before coming u...

Day three is a classic glute focused Stronger class that uses a single heavy weight (10kg minimum), a set of medium-heavy weights (5kg minimum), a medium-heavy resistance band and the block.

No new movement patterns today as we focus on building strength through repeated movement and progressiv...

This 45-minute Glute Stronger class combines one heavy weight (minimum 10kg), a set of dumbbells (minimum 5kg), and a Pilates ball to challenge strength, control, and muscular endurance. Expect slow, intentional movement with minimal layering, allowing you to fully focus on form, connection, and ...