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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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...
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30 MINUTE FULL BODY RESTORATIVE SCULPT: OPTIONAL WRIST WEIGHTS
A 30 minute restorative, full body flow with a focus on intentional movement, lengthening and mind body connection. This class doesn't include any standing work. Enjoy!
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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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40 MINUTE LOWER BODY STRENGTH: WEIGHTS + ANKLE WEIGHTS + BALL
40 minutes of controlled, precise glute, quad and calf work. We warm up through a double leg bridging flow before progressing to single leg. Be ready to work through one side at at time as we move straight from bridging to weighted side lying glute med isolation before coming up to standing to CO...
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DAY NINETEEN: 45 Minute Full Body Strength: Ball + Light Weights + Ankle Weights
A classic full body Strength class made up of six sequences of movement using the ball and a set of light hand weights. Be ready for a simple, classic supine core series followed by a fun, flowy four point sequence with the ball behind the knee where we work through weighted rotation, pikes, tric...
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DAY THIRTY: 35 Minute Core Sculpt: Ball + Block + Ankle Weights
It’s about to get spicy - Using the block and ball, we challenge the deep core, obliques, inner thighs, and shoulder stability through slow, controlled sculpting work. Expect side-lying oblique isolation with the ball supporting the lower waist, flowing into inner-thigh leg lifts that fire up the...
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35 MINUTE FULL BODY STRENGTH: BLOCK + SINGLE LIGHT WEIGHT + ANKLE WEIGHTS
A feel good, full body strength class designed to have you moving with intention post challenge. Using a block, a single light weight, and ankle weights, we move through three progressive blocks of work on each side, focusing on controlled movement, stability, and breath-led flow.
We begin in a ...
