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.
-
50 MINUTE FULL BODY STRENGTH: 2-4KG WEIGHTS + BLOCK + BAND + ANKLE WEIGHTS
A well rounded full body strength class designed to help you move with control and intention throughout. Structured into three single-side working blocks, this class allows you to fully fatigue one side before switching, enhancing balance, stability and mind to muscle connection.
Using our block...
-
40 MINUTE GLUTE STRONGER: HEAVY + MEDIUM WEIGHTS + BLOCK + ANKLE WEIGHTS
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...
-
35 MINUTE FULL BODY SCULPT: BLOCK + ANKLE WEIGHTS
A flowy, full body workout focusing on the core, back, shoulders and inner thighs!
This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movement with minimal rest.
Please remember to listen to your body above all else ...
-
20 MINUTE UPPER BODY STRENGTH: LIGHT WEIGHTS
This classic upper body workout is made up of two sequences: one long, flowing kneeling arm set that transitions straight into a kneeling push up finisher.
Be prepared to work your triceps, biceps, shoulders and upper back muscles as we begin in a kneeling position with single arm tricep extensi...
-
40 MINUTE FULL BODY STRENGTH: LIGHT WEIGHTS + ANKLE WEIGHTS
A full body, feel good class designed around intentional movement as we lay the foundations for Trimester 1.
We begin in a supine position to gently activate the deep core through chest lifts, alternating tabletop marches and leg extensions. From there, we move into a side-lying sequence targeti...
-
30 MINUTE LOWER BODY SCULPT: BAND + ANKLE WEIGHTS
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...
-
45 MINUTE FULL BODY STRETCH: BALL
A restorative full body stretch designed to help you slow down, reconnect with your body and create space through gentle, mindful movement. Using the Pilates ball for support, we'll release tension, improve mobility and find length throughout the entire body.
Expect gentle neck mobility, movemen...
