WEEK ONE: DELOAD
After an extended period of consistent training, a deload week is essential to allow the nervous system and connective tissue to recover and adapt to the work completed throughout the challenge. While muscles respond relatively quickly to training, the nervous system and supporting tissues require time and reduced load to fully absorb the stimulus they have been exposed to.
During this week, overall training stress is intentionally reduced while movement remains consistent. This allows coordination, control and movement efficiency to improve, setting the foundation for increased training demand in the weeks that follow.
Throughout the week, you’ll move through a combination of Stretch, Sculpt and Restorative Sculpt classes. These sessions are selected to maintain connection to movement while supporting recovery, circulation and nervous system regulation, without introducing unnecessary fatigue.
This phase is critical for protecting the results you’ve built. By allowing the body to reset at a physiological level, the deload week ensures that strength, capacity and control can continue to progress rather than plateau. It is not a step back, it is the phase that allows progression to continue safely and effectively.
SCHEDULE
MONDAY: Rest (yep, two rest days in a row - even if you don't feel like it).
TUESDAY: 20 Minute Full Body Stretch & Flow
WEDNESDAY: 45 Minute Restorative Sculpt: Ball
THURSDAY: 35 Minute Core Sculpt: Ball + Block + Ankle Weights
FRIDAY: 45 Minute Full Body Restorative Sculpt
SATURDAY: 45 Minute Full Body Sculpt: Block + Wrist Weights
SUNDAY: Rest.
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20 MINUTE FULL BODY STRETCH & FLOW
A slow, fluid blend of stretching and gentle movement designed to restore length, mobility, and calmness. You’ll flow through mindful sequences that open the body using breath to guide each transition. Expect to move with ease, release tension, and finish feeling spacious, relaxed, and reconnecte...
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DAY SIXTEEN: 45 Minute Full Body Restorative Sculpt: Ball
A 45 minute full body flow designed to connect you back to yourself. We use the ball to move through grounding sequences of restorative movement whilst prioritising remaining connected through the breath. Expect a light core activation series over the ball to ensure safe practice before moving in...
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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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DAY TWENTY NINE: 45 Minute Full Body Restorative Sculpt
This unique, Full Body Restorative class aims to release physical + mental tension and curate feelings of calmness and clarity through a blend of engaging, activating movement and gentle, flowing stretch based sequences. Expect to start with spinal movement and a gentle upper body release, before...
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40 MINUTE FULL BODY SCULPT: BLOCK + WRIST WEIGHTS
Hello New Moves…This sculpt class invites you to move with intention and a deep mind-to-body connection. Using a block and light wrist weights, we’ll explore tripod balance variations and seamless transitions that challenge stability and control. Expect a feel-good flow that lengthens the entire ...
