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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45 MINUTE FULL BODY STRENGTH: WEIGHTS + ANKLE WEIGHTS
Our signature Strength class! All of our favourite moves in one balanced full body flow. This workout is designed to leave you feeling grounded, powerful and connected. With a big focus on mindful movement, intentional breathing and control, save this class for the days where you need to spend so...
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40 MINUTE FULL BODY SCULPT: ANKLE WEIGHTS
A powerful full body sculpt designed to keep you focused and connected throughout your practice. We begin with a supine core sequence to ensure deep activation before moving into a 4 point position to wake up the glutes and upper back in preparation for the rest of class. From here, your balance ...
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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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35 MINUTE FULL BODY STRENGTH: WEIGHTS + ANKLE WEIGHTS
A 35 minute strength based flow using weights and ankle weights. This workout will test your strength, endurance, balance and coordination. A challenge for both the mind and the body!
This workout is designed to build your physical and mental strength and endurance as we work through layered seq...
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50 MINUTE FULL BODY SCULPT: OPTIONAL ANKLE WEIGHTS
A body weight based, full body flow designed to test your coordination, endurance, stamina and control. This workout focuses heavily on the total core, glutes and upper body with support from surrounding muscles. Get ready for lotttsss of layers, your brain will be working just as hard as your bo...
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30 MINUTE UPPER BODY & CORE STRENGTH: WEIGHTS
A powerful, upper body and core focused class made up of three layered sequences of compound movements. This workout will challenge your core and shoulder strength and stability.
This workout is designed to build your physical and mental strength and endurance as we work through layered sequenc...
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40 MINUTE FULL BODY STRETCH & FLOW
A slow, restorative full body stretch combined with gentle flow to improve mobility and release tension. We move through spinal flexion, extension and rotation while opening up all areas of the body from hips, inner thighs, quads, glutes, shoulders and obliques to leave you feeling refreshed and ...
