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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45 MINUTE FULL BODY STRONGER: 5-7KG WEIGHT + ANKLE WEIGHTS
This full body Stronger class is all about flow. We begin in a four point position for a layered but comfortably paced warm up sequence that combines knee hovers, weighted pull throughs, prayer push ups and high plank lateral toe taps to ensure the upper body and core are active and ready to supp...
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DAY NINETEEN: 50 Minute Glute Stronger: Medium - Heavy Weights + Band + Block
Our final glute focused class of the challenge uses the block, band, one medium - heavy weight (5-12 kg) and one heavy weight (10kg +) to bring together all of the movement patterns we’ve been focusing on over the past three weeks. This is your opportunity to perfect your form and enjoy the stren...
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45 MINUTE FULL BODY SWEAT & SCULPT: WEIGHTS + ANKLE WEIGHTS
A balanced, glute focused workout that combines functional lower body exercises with compound upper body movements to get the most out of every minute on the mat. Expect to flow seamlessly from one sequence to another. We begin with a full body bridging series to warm up the core, glutes and uppe...
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45 MINUTE UPPER BODY STRONGER: HEAVY WEIGHTS + MEDIUM WEIGHTS
This Upper Body Stronger class uses a set of medium weights and a set of heavy weights to challenge the shoulders, biceps, triceps and upper back through controlled strength based sequences.
We begin on the mat with a bodyweight warm up, flowing through pike to plank with tricep push ups and sho...
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35 MINUTE FULL BODY STRONGER: HEAVY WEIGHTS + BLOCK
This class features four sequences of dynamic, full body movement designed to test your control, balance and endurance under load.
We begin on the mat with a loaded bridging series to activate the glutes, chest, triceps and deep core before moving to standing for single sided reverse lunges, dr...
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DAY TEN: 55 Minute Full Body Sweat & Sculpt: 4kg + 3kg Weights + Block + AW
This dynamic full body Sweat & Sculpt focuses on the core, biceps, shoulders, triceps, quads and inner thighs through five layered sequences of integrated movement. We begin with a powerful weighted supine core set with the block between the inner thighs, featuring double leg extensions layered w...
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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 ...
