WEEK ONE: FOUNDATIONS
This week is all about understanding the Strong Method. You’ll begin by working through our foundational classes to become familiar with the exercises, technique and sequencing our method is designed around.
This phase features five classes that focuses on alignment, control and breath integration in our signature strength based mat work method, as well as one Stretch class placed at the end of the week to promote recovery. Sessions are intentionally paced to allow you to understand positioning, engage the correct muscles, and move with precision. 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 goal is not to rush, but to build a strong base. The more attention you give to how you move here, the more effective every phase that follows will be.
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45 MINUTE FULL BODY STRENGTH: WEIGHTS + ANKLE WEIGHTS
Our signature Strength class! All of our favourite moves in one balanced full body flow. This workout is designed to leave you feeling grounded, powerful and connected. With a big focus on mindful movement, intentional breathing and control, save this class for the days where you need to spend so...
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50 MINUTE FULL BODY SCULPT: OPTIONAL ANKLE WEIGHTS
A body weight based, full body flow designed to test your coordination, endurance, stamina and control. This workout focuses heavily on the total core, glutes and upper body with support from surrounding muscles. Get ready for lotttsss of layers, your brain will be working just as hard as your bo...
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30 MINUTE UPPER BODY & CORE SCULPT: BAND
A slow, controlled, intentional Sculpt class that utilises the band to add extra resistance to each exercise. Expect three sets of supine core work (yep, you read that right), a layered knee hover to plank series, and of course, banded kneeling arm work.
This workout is designed to build your p...
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45 MINUTE FULL BODY STRENGTH: WEIGHTS + ANKLE WEIGHTS
This class is all about building strength and balance through intentional movement. You’ll work your upper body simultaneously while strengthening your glutes with bridging, four point balance, standing scooters and lunges. Separated by a powerful push up to crouch sequence, you’ll leave feeling ...
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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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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...
