LUTEAL
This phase reflects the final stage of your cycle, where progesterone is elevated and estrogen has declined. By this point, energy levels often begin to drop more noticeably, and the body may feel heavier, slower to recover and more sensitive to stress.
You may notice reduced tolerance for high intensity work, decreased motivation, or a greater need for control and stability in your movement. Coordination can feel slightly off, and pushing at the same level as earlier in your cycle may feel less natural.
Sessions in this phase are designed to support that shift.
Expect more controlled, lower intensity sequences that prioritise precision, stability and time under tension. The focus moves away from peak output and toward maintaining strong movement quality, allowing you to stay consistent while working in a way that feels aligned with how your body is responding.
This phase sets the foundation for your next cycle, supporting recovery while keeping you connected to your training.
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DAY NINETEEN: 45 Minute Full Body Strength: Ball + Light Weights + Ankle Weights
A classic full body Strength class made up of six sequences of movement using the ball and a set of light hand weights. Be ready for a simple, classic supine core series followed by a fun, flowy four point sequence with the ball behind the knee where we work through weighted rotation, pikes, tric...
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35 MINUTE COMPOUND LOWER BODY STRONGER: HEAVY WEIGHT + MEDIUM WEIGHTS
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 ...
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DAY TWENTY THREE: 50 Minute Full Body Sculpt: Block + Ankle Weights
For Day Twenty Three we are all about flow. This class features six sequences of seamless, feel good movement using the block for extra connection and elevation. Be ready to start off slow with a simple and connective supine core set before moving into a dynamic, layered, four point to side plank...
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20 MINUTE UPPER BODY STRENGTH: MEDIUM + LIGHT WEIGHTS
An express style upper body strength class uses just a light - medium set of hand weights (2–4 kg) to build endurance in the biceps, triceps, and shoulders.
We work through five key exercises for a set number of reps, repeating the sequence three times to maximise muscle overload and upper bod...
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40 MINUTE FULL BODY STRENGTH: LIGHT WEIGHTS + BALL + ANKLE WEIGHTS
We begin by connecting to the core in a supine, unweighted sequence, with the Pilates ball supporting the mid back as we engage the rectus abdominis and obliques.
From there, we stand, using our core strength to balance as the ball rests under the rear foot. We work through a hinge to row and s...
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DAY SIXTEEN: 45 Minute Full Body Restorative Sculpt: Ball
A 45 minute full body flow designed to connect you back to yourself. We use the ball to move through grounding sequences of restorative movement whilst prioritising remaining connected through the breath. Expect a light core activation series over the ball to ensure safe practice before moving in...
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30 MINUTE FULL BODY STRETCH & FLOW
This stretch & flow class focuses on full body opening and spinal mobility, guiding you through a seamless, intentional sequence.
We begin on our back with breath work to calm the mind, bring awareness into the body, and set the tone for the class. Moving through supine windscreen wipers, we gen...
