WEEK THREE: STRENGTHEN
This week is about introducing greater demand. Building on the control and technique developed in the previous phases, you’ll begin to work with increased load and more continuous sequences.
This phase features five classes that incorporate more challenging strength based work, alongside one Stretch class placed at the end of the week to support recovery. Sessions are designed to feel more demanding, with reduced rest and a greater emphasis on maintaining control as intensity increases. This block is designed to be completed over a seven day period, with five working days, one Stretch day and one full rest day.
The focus here is on maintaining precision under fatigue in order to build strength. As the intensity builds, your ability to stay controlled, stable and connected to each movement becomes essential.
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55 MINUTE FULL BODY STRENGTH: BAND + BLOCK + WEIGHTS + ANKLE WEIGHTS
Get ready to dig deep - This class will leave you feeling strong and challenged both physically & mentally as we push through some seriously spicy glute work. We start standing for a full body squat to curtsey lunge warm up before coming down to the mat for the rest of the class. From there, you ...
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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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35 MINUTE COMPOUND LOWER BODY STRONGER: HEAVY WEIGHT + MEDIUM WEIGHTS
This 35 minute Compound Lower Body Stronger session uses a minimum of 5kg dumbbells and one 10kg weight to move through six sets of controlled, heavy compound work to build deep lower body strength.
We begin with bodyweight squats to warm the hips and knees and prepare the glutes and quads for ...
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60 MINUTE FULL BODY STRENGTH: WEIGHTS + ANKLE WEIGHTS
This extended full body Strength class uses 3kg dumbbells and ankle weights to build controlled strength with a strong focus on the glutes, core, obliques, and triceps.
The class is structured into three single side working blocks, allowing you to fully fatigue one side before switching. This ap...
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50 MINUTE FULL BODY STRONGER: SINGLE HEAVY WEIGHT + LIGHT HAND WEIGHTS
A dynamic, full body class with a strong focus on endurance, total core and pull strength, shoulder strength and stability, glute and quad power and strength. Expect to start with a strong supine core set using lighter weights, before moving into kneeling upper body to single side standing and a ...
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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 ...
