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: BLOCK + LIGHT + MEDIUM WEIGHTS + ANKLE WEIGHTS
This full body class is structured into seven targeted blocks designed to progressively activate, challenge, and overload each major muscle group.
We begin in a bridging sequence to establish strong glute activation, layered with chest flys and alternating marches to challenge pelvic stability a...
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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 SEVEN: 35 Minute Full Body Sculpt: Block + Wrist Weights
A strong, connective full body sculpt with a strong focus on on balance and control. You can expect to start standing in squat to arabesque lunge series balancing on the block, challenging our hip, knee and ankle stability, before coming down to our mat for a 3 leg dog to side plank flow to stren...
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20 MINUTE UPPER BODY STRENGTH: WEIGHTS
An express Upper Body Strength primarily targeting the shoulders, triceps, rear delts and biceps. This workout uses light hand weights combined with flowing sequences of layered movement to ensure maximum time under tension for target muscles in minimum time.
IMPORTANT DISCLAIMERS
If you are pr... -
35 MINUTE FULL BODY SCULPT: BALL + ANKLE WEIGHTS
A simple yet effective full body sculpt class using our pilates ball to add resistance, challenge stability and provide support throughout. We move through a rotational lunging sequence to sculpt our glute max and obliques before coming down to the mat for a tricep push-up on the ball challenging...
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30 MINUTE CORE STRENGTH: MEDIUM WEIGHT + LIGHT WEIGHT + ANKLE WEIGHTS
This 30 minute core strength class delivers a powerful burn. We begin class with medium weighted roll ups incorporating alternating marches, boat poses, and teasers to encourage full abdominal and hip flexor activation. From there, we move into lighter, single sided core work on the mat, includin...
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35 MINUTE FULL BODY STRETCH: BLOCK
A full body stretch class using a block to deepen flexibility, support proper alignment, and help you safely access a greater range of motion. Guided by mindful breath, we combine flowing and static stretches to enhance mobility, recovery, and overall movement quality.
