WEEK FOUR: INTEGRATE
This week is about bringing everything together. You’ll move through more advanced sessions that combine strength, control and endurance, applying the technique and awareness you’ve built across the program.
This phase features five classes that integrate all elements of the Strong Method, alongside one Stretch class placed at the end of the week to support recovery. Sessions are more fluid and continuous, requiring you to maintain alignment, control and breath through increasingly layered sequences. This block is designed to be completed over a seven day period, with five working days, one Stretch day and one full recovery day.
The focus here is on applying what you’ve learned with confidence. By this stage, movements should feel more familiar, allowing you to move with greater precision, consistency and control across each session.
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45 MINUTE FULL BODY SWEAT & SCULPT: LIGHT WEIGHTS + ANKLE WEIGHTS
A classic Sweat & Sculpt that will leave you feeling grounded, strong and full of endorphins. We begin on the mat with a layered supine core series using a single dumbbell, combining oblique work, leg extensions, and marches to activate the abdominals while integrating the shoulders.
From here i...
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50 MINUTE FULL BODY SCULPT: BLOCK + WRIST WEIGHTS
This full body Sculpt class is designed to leave you feeling grounded, connected, and strong. Using the block and wrist weights, the class is built around six carefully structured sequences that emphasise rotation, core control, and length through every movement.
We begin supine with the block p...
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45 MINUTE GLUTE STRONGER: MEDIUM WEIGHTS + HEAVY WEIGHT + BLOCK
This 45 minute Glute Stronger session uses one heavy weight (minimum 10kg), a set of 5kg (minimum) dumbbells and a block to move through controlled compound work designed to challenge the glutes through load and extended time under tension.
We begin with bodyweight sumo squats to open the hips a...
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65 MINUTE FULL BODY SWEAT & SCULPT: BLOCK + WEIGHTS + ANKLE WEIGHTS
NOTE: This workout includes extended time on the wrists. Please pause the video to take breaks as needed throughout class if you are still working on your wrist strength.
If you love push ups, pikes, side planks and a serious glute burn, this class is for you. This full body session has a stron...
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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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40 MINUTE FULL BODY STRETCH: SPINAL FOCUS
Take a moment to pause and reconnect. This gentle full body stretch centres around the spine, guiding you through slow, mindful movements and deep, grounding breath. You’ll release tension, restore length, and invite ease through every part of your body. Perfect for all levels — a restorative res...
