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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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...
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DAY TWO: 50 Minute Full Body Sculpt: Ball + Ankle Weights
This Full Body Sculpt class has a strong focus on building total core and glute strength through slow and intentional movement.
We begin with an extended supine core series before coming into a four point position where we continue to work the core whilst incorporating the upper body and glute...
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DAY SEVEN: 50 Minute Full Body Strength: 3-4 kg Weights + Ankle Weights
This full body Strength class is all about core strength and control. We begin with a simple knee hover sequence to warm the upper body and core before coming into a controlled oblique teaser series.
Our standing work combines 90 90 lunges with rotation and light upper body. Be ready to flow se...
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30 MINUTE GLUTE SCULPT: ANKLE WEIGHTS
A slow and controlled Lower Body Sculpt focusing primarily on the glute med and max with hamstring and calf support. Ankle weights are optional for some extra resistance. This workout contains no standing work and no weight baring for the wrists, making it a good option for days where you'd like ...
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DAY SEVENTEEN: 45 Minute Full Body Strength: 2-3kg Weights + 4kg Weight + AW
A classic full body Strength class made up of sequences we know and love.
We begin with a layered supine core series to warm the core and upper body before moving into a four point position. Here we work through a combination of leg extensions, rows, tricep push ups and knee to elbow crunches i...
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40 MINUTE UPPER & CORE STRENGTH: WEIGHTS + ANKLE WEIGHTS
This upper body and core focused strength class uses a light set of hand weights (1kg - 3kg), with the option to add wrist weights during the warm up and core sequence for an extra challenge.
We begin in a four point kneeling position with gentle tricep, upper back and deep core activation befor...
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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...
