WEEK TWO: REFINE
Following deload week, this phase focuses on refining technique, improving movement quality and re-establishing strong foundational patterns. With recovery underway, the body is better positioned to organise strength efficiently and move with greater control.
Sessions are intentionally paced to allow increased awareness of alignment, sequencing and form, while remaining mindful of overall load on the body. This creates an opportunity to reinforce how movements are executed, ensuring that strength is distributed effectively and unnecessary compensation is reduced.
Across the week, you’ll move through carefully selected Strength and Sculpt classes, with one moderate-intensity lower body Stronger class toward the end of the week. This session is placed intentionally to reintroduce load in a supported way, allowing the body to respond positively without excessive fatigue.
This week plays a key role in setting up the remainder of the program. By refining technique and movement patterns now, the body is better prepared to handle increased training demand in the weeks ahead, supporting continued progress with greater stability and confidence.
SCHEDULE
MONDAY: 35 Minute Full Body Sculpt: Block + Wrist Weights
TUESDAY: 45 Minute Full Body Strength: Ball + Light Weights + Ankle Weights
WEDNESDAY: 45 Minute Upper Body & Core Sculpt: Ball + Wrist Weights
THURSDAY: 45 Minute Full Body Strength: Light Weights + Ankle Weights
FRIDAY: 50 Minute Full Body Sculpt: Block + Ankle Weights
SATURDAY: 45 Minute Lower Body Stronger: Heavy + Medium Weights + Band
SUNDAY: 35 Minute Full Body Stretch: Block
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DAY TWENTY SEVEN: 35 Minute Full Body Sculpt: Block + Wrist Weights
A strong, connective full body sculpt with a strong focus on on balance and control. You can expect to start standing in squat to arabesque lunge series balancing on the block, challenging our hip, knee and ankle stability, before coming down to our mat for a 3 leg dog to side plank flow to stren...
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DAY NINETEEN: 45 Minute Full Body Strength: Ball + Light Weights + Ankle Weights
A classic full body Strength class made up of six sequences of movement using the ball and a set of light hand weights. Be ready for a simple, classic supine core series followed by a fun, flowy four point sequence with the ball behind the knee where we work through weighted rotation, pikes, tric...
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DAY TWENTY SEVEN: 45 Minute Upper Body & Core Sculpt: Ball + Wrist Weights
Day Twenty Seven is all about control and body weight based power. Using the ball and a set of wrist weights for extra resistance, we work through five sets of slow, precise movement designed to test your tricep, shoulder and total core strength and stability. Be prepared to begin with a simple b...
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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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DAY TWENTY THREE: 50 Minute Full Body Sculpt: Block + Ankle Weights
For Day Twenty Three we are all about flow. This class features six sequences of seamless, feel good movement using the block for extra connection and elevation. Be ready to start off slow with a simple and connective supine core set before moving into a dynamic, layered, four point to side plank...
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DAY THIRTY: 45 Minute Lower Body Stronger: Heavy Weight + Medium Weights + Band
This Lower Body Stronger class is all about functional, compound strength training, tying together all of the lower body sessions we have worked through over the past month using one heavy weight (10kg +), one set of medium - heavy weights (5-8kg) and a medium - heavy resistance band. I encourage...
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35 MINUTE FULL BODY STRETCH: BLOCK
A full body stretch class using a block to deepen flexibility, support proper alignment, and help you safely access a greater range of motion. Guided by mindful breath, we combine flowing and static stretches to enhance mobility, recovery, and overall movement quality.
