OVULATION
This is typically where energy and output peak. Estrogen is at its highest, and many experience a sense of strength, power and confidence in their movement.
You may feel more capable, keen to test your limits, and more willing to push intensity during this time. Coordination and performance often feel at their best.
Sessions in this phase reflect that. Expect more demanding, strength focused and dynamic work that allows you to take advantage of this natural peak. This is where you can push, challenge yourself and fully step into higher output training.
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DAY FOURTEEN: 55 Minute Full Body Strength: Medium + Light Weights + Block
We’re focusing on heavy glutes, hamstrings, triceps, with a touch of light core. Using heavy weights, light weights, ankle weights and a block, we’ll power through light single-sided core work, a dynamic four-point sequence, single-side standing and single-leg bridges.
This workout is designed ...
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30 MINUTE LOWER BODY STRONGER: 6-10 KG WEIGHTS + BAND
In this 30 minute lower body stronger class, we keep things simple, but impactful. Using one heavy set of weights (6-12.5kg) and a resistance band, we progress through effective movements that target all areas of the glutes.
Our first block includes dual loaded static lunges with pulses, focuse...
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50 MINUTE FULL BODY STRONGER: 5KG WEIGHTS
This Stronger class uses a set of 5kg weights to move through challenging compound sequences designed to build full body strength, stability and endurance.
We begin on the mat with a bridging sequence to warm the body, layering heavy chest presses, glute bridges, single leg marches and leg exten...
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40 MINUTE UPPER BODY STRONGER: MEDIUM + LIGHT WEIGHTS + BLOCK
This 40 minute upper body stronger class targets every major upper body muscle group.
We begin with a bodyweight warm up before starting in a kneeling dual dumbbell sequence, focusing on the biceps, anterior deltoids, and rotator cuff with movements like a dual bicep curl to serve the platter, ...
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50 MINUTE FULL BODY STRONGER: BLOCK + 5-6KG WEIGHTS + ANKLE WEIGHTS
This powerful Stronger class is made up of six sequences of work targeting the total core, glutes, chest, triceps and shoulders. We begin with a body weight based core series with the block to warm our core before moving into our weighted work.
From here it's straight into a single leg bridging...
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50 MINUTE FULL BODY SCULPT: NO EQUIPMENT
THIS CLASS INCLUDES EXTENDED TIME ON THE WRISTS.
This bodyweight Sculpt is designed to challenge you through slow, controlled movement. Expect layered sequences that build strength, stability and a deeper connection to your body.
We begin with a supine core activation before progressing into a...
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20 MINUTE FULL BODY STRETCH: BAND
Using a resistance band (or towel), we move seamlessly through supine banded spinal roll-ups, inner thigh and hamstring stretches, and an IT band release to gently open the body.
From there, we remove the band to focus on the hips and groin, progressing into a supported Happy Baby. We close the ...
