Strengthen
Mat Pilates for your follicular & luteal phase
Mat Pilates for your follicular & luteal phase
Get ready to deepen your practice with this focused prep flow for backbends and inversions! In just 13 minutes, you’ll work through exercises designed to improve shoulder and hip flexibility while engaging the glutes—essential for safely achieving advanced backbends and inversion poses. Perfect for strengthening your foundational mobility and alignment, this quick yet effective Strengthen flow is an ideal addition to any routine when you're looking to build confidence and control in these challenging movements.
A 12-minute Pilates Strengthen flow designed to create a deeper connection between the arms, legs, and powerhouse muscles of the abdominals.
A quick 11-minute cyclical Pilates flow designed to build mid- and upper-back strength with classical ballet port de bras and Pilates ab work.
A 13-minute cyclical Pilates session designed to strengthen your glutes and build upper body endurance without straining your neck. Using optional ankle weights, this flow incorporates quadruped, plank positions, and a standing ab series to challenge your muscles.
Designed to target and strengthen your core muscles without putting any strain on your neck. This session incorporates a Pilates ball and optional 1 or 2 lb. ankle weights, making it perfect for both the follicular and luteal phases of your cycle.
A brisk and challenging Strengthen Pilates flow that targets your core with ankle weights to enhance muscle engagement and stamina. This ab-heavy workout is designed to build control and challenge your core strength, making it perfect for the follicular, ovulatory, and luteal phases.
Designed to challenge your body while promoting flexibility, strength, and mobility. Incorporating optional ankle weights for added intensity, this session targets your hamstrings, core, and overall mobility. Perfect for the follicular, ovulatory, and luteal phases, this workout balances toning and stretching for a full-body burn.
What to Expect:
⚡️ Tone & Strengthen: Build strength in your core and legs with a dynamic flow that tones and stretches.
⚡️ Hamstring Flexibility: Focus on improving hamstring flexibility for increased mobility and range of motion.
⚡️ Optional Ankle Weights: Use 1 or 2 lb. ankle weights for an added challenge and deeper muscle engagement.
Benefits of This Session:
🏆 Improve flexibility and mobility, especially in the hamstrings
🏆 Strengthen and tone your core and lower body
🏆 Increase muscle engagement with optional ankle weights
🏆 Suitable for the follicular, ovulatory, and luteal phases of your cycle
A fast and effective Pilates Strengthen flow designed to target your upper body and core. Using 3 lb. hand weights, this workout strengthens the mid-back and builds a powerful connection between the arms and powerhouse. This session is perfect for the follicular, ovulatory, and luteal phases, helping you feel strong and energized.
What to Expect:
✨Arm & Mid-Back Strengthening: Sculpt your arms and strengthen your mid-back with 3 lb. hand weights.
✨Powerhouse Connection: Build a strong connection between your arms and core for improved stability.
✨Quick & Effective: Get an efficient workout that fits perfectly into your busy schedule.
Benefits of This Session:
💪Build strength and tone your arms, abs, and mid-back
💪Improve core stability and muscle connection
💪Incorporate 3 lb. weights for added resistance
💪Perfect for the follicular, ovulatory, and luteal phases of your cycle
MEMBER EXCLUSIVE
Unlock the power of two-way stretch and build strength in challenging inversion exercises with this exclusive advanced mat workout! Using a hand towel for support and resistance, you'll enhance your connection to the powerhouse and improve your flexibility and control. This Strengthen flow is perfect for a weekend morning and is appropriate for the follicular, ovulatory, and luteal phases. Dive into this energizing 38-minute session to focus on precision, core stability, and graceful strength, and take your practice to the next level!
A quick and effective Pilates Strengthen flow designed to target your glutes and abs for a deeper burn. Using a Pilates ball for enhanced hamstring and core engagement, this workout is perfect for the follicular, ovulatory, and luteal phases. Get ready to feel the burn and tone your lower body and core!
What to Expect:
🎯 Targeted Glute & Ab Exercises: Sculpt and strengthen your glutes and abs with focused movements using the Pilates ball.
🎯 Hamstring & Core Engagement: The Pilates ball deepens your connection to the hamstrings and core for more effective results.
🎯 Quick & Effective: Get a full-body burn in just 11 minutes—perfect for a quick yet challenging workout.
Benefits of This Session:
👍 Tone and strengthen the glutes and abs
👍 Increase hamstring and core engagement with the Pilates ball
👍 Ideal for the follicular, ovulatory, and luteal phases of your cycle
👍 Enjoy a quick, low-impact workout that fits into your busy schedule
A quick and effective Pilates Strengthen flow designed to target your obliques and hips. Incorporating side-lying and side-bending exercises, this flow creates a powerful burn that tones your waist and hips. Perfect for the follicular, ovulatory, and luteal phases, this workout is great for building strength and definition in minimal time.
What to Expect:
🌪️ Targeted Hip & Waist Exercises: Sculpt and tone your obliques and hips with focused side-lying and side-bending movements.
🌪️ Quick & Effective Burn: Get an intense, results-driven workout in just 12 minutes.
🌪️ Strengthen & Define: Enhance your core strength and improve the definition of your waist and hips.
Benefits of This Session:
✨ Strengthen and tone your obliques and hips
✨ Improve core stability and muscle definition
✨ Ideal for the follicular, ovulatory, and luteal phases of your cycle
✨ Enjoy a time-efficient workout that fits into your busy day
Test your muscle memory and stamina in this brisk advanced mat flow including inversions
31 minutes
Gain more awareness & control over you 'scoop' with the help of a Pilates ball to help smooth out your teasers
21 minutes
Retrain your shoulder girdle with the magic circle- learn to relax your traps while activating your lats to decrease neck & shoulder tension
17 minutes
Use the wall for feedback & resistance to connect deeply to your core & refine your movement
30 minutes
The Pilates ball leaves you no choice but to fire up your inner thighs, glutes, & hamstrings. Hello, posterior chain!
8 minutes
Challenge your core and relax your neck with this no-flexion foam roller flow that is surprisingly spicy
19 minutes
Grab some ankle / wrist weights for this brisk full-body flow that re-imagines traditional reformer exercises on the mat
24 minutes
Give your side body the full treatment by working your obliques in all ranges of motion
18 minutes
Give your side body the full treatment by activating obliques in all ranges of motion (extended version)
28 minutes
Test your strength & coordination with this reformer-inspired flow (extended version)
46 minutes
Utilize the magic circle to find & fire up your lats for improved posture & reduced neck & shoulder pain.
23 minutes
Say good morning to your body with this gentle yet blood-pumping flow
15 minutes
