Follicular Phase
Follicular Phase:
Days 3-11
Gradually start adding back in more resistance based training as cramping decreases and energy increases. With estrogen rising, it’s a great time to gradually start intensifying your workouts and maybe a good time to try something new.
Level: Please reference each video individually for its respective level.
Props: Please reference each video individually for its specific prop requirements.
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Standing Hips & Glutes
Strengthen your hips and glutes while challenging your balance and stability using lots of single leg standing work.
Props Needed: An extra light, light, and medium resistance band
Level: Intermediate/ Advanced
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Wednesday - Gliding Inner & Outer Thighs
Target the inner and outer thighs in this half standing, half kneeling series that is "neutral spine" safe for those with sensitive lower backs.
Props Needed: 1 light resistance band and 1 slider disk
Level: Intermediate/Advanced
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Full Body Tone
Think beginner classes are easy? Think again. Enjoy this full body workout designed to get your muscles shaking in a safe, but very effective way.
Props Needed: A Pilates ring
Level: Beginner/Intermediate
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Center Core & Hips
Practice increasing hip mobility during core work to help you better connect to your lower abs and pelvic floor.
Props Needed: A Pilates ball
Level: Intermediate/ Advanced
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Target & Tone
Use the Pilates ball to target and tone your full body in a very specific, strategic way.
Props Needed: A Pilates ball
Level: Intermediate/Advanced
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Maximum Glutes
Train and tone the glute maximus by optimizing hip extension in this (wrist friendly) lower body series.
Props Needed: 2 yoga blocks (substitute with coffee table books) and an (optional) pair of 1-3 lb ankle weights
Level: Intermediate
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Saturday - Waist Trainer
A series to sculpt and strengthen the waistline while improving mobility in the thoracic spine.
Props Needed: A Pilates ball
Level: Intermediate/Advanced
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No Squat Standing Glutes
A standing glute series to target the outer glute medius and all fibers of the glute maximus in this powerful yet targeted series.
Props Needed: A light or medium resistance band
Level: Intermediate/Advanced
