MENSTRUAL
This phase marks the beginning of your cycle, where both estrogen and progesterone are at their lowest. For many, this can feel like a natural dip in energy, with the body favouring slower movement and more intentional pacing.
You may feel less driven to push intensity, and more aware of fatigue or heaviness through the body. This is not a limitation, but a shift in how your body is asking to move.
Sessions in this phase prioritise control, stability and connection. Expect slower, more grounded sequences that allow you to stay consistent while supporting recovery. The focus is on maintaining movement quality whilst nourishing the nervous system, rather than chasing output.
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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 ...
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DAY SIXTEEN: 50 Minute Full Body Sculpt: Ball + Ankle Weights
This mat based full body Sculpt is made up of six sequences of simple, grounding movement we all know and love.
We begin with a strong supine core sequence designed to properly activate your core to ensure a deep connection for the reminder of class. From there, we move into single leg bridging...
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25 MINUTE UPPER & CORE STRENGTH: MEDIUM WEIGHTS + ANKLE WEIGHTS
This 25 minute upper body and core strength class focuses on three key movement patterns: push, pull, and raise.
Commencing in a supine position, combining both wide and narrow grip chest presses with core moves like single leg marches and toe taps overloading the chest while integrating core s...
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40 MINUTE FULL BODY STRENGTH: 2-3KG + 4-6KG WEIGHTS + ANKLE WEIGHTS
This full body workout is all about balance, stability and slow, controlled strength. We begin with a bodyweight warm up before moving into a modified four point kneeling series, combining leg extensions, knee drives and narrow presses to challenge the glutes, core and upper body.
We then come t...
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30 MINUTE LOWER BODY SCULPT: BAND + ANKLE WEIGHTS
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...
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45 MINUTE FULL BODY STRENGTH: WEIGHTS + ANKLE WEIGHTS
This class is all about building strength and balance through intentional movement. You’ll work your upper body simultaneously while strengthening your glutes with bridging, four point balance, standing scooters and lunges. Separated by a powerful push up to crouch sequence, you’ll leave feeling ...
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30 MINUTE LOWER BODY STRETCH: BLOCK
Sink into your mat and let your body soften. This gentle lower body release targets the hips, glutes, quads, and hamstrings through slow, supported stretches. Feel your front and back lines open as you breathe deeply into each shape — the perfect way to release tension and find ease through your ...
