This functional lower body strength class is structured into four targeted blocks designed to build strength through the glutes and hamstrings using simple, effective movement patterns and progressive loading using only a pair of heavy weights (6-10kg).
We begin with an extended standing sequence featuring dual leg RDLs and reverse step back lunges before progressing into heavy sumo squats and single leg RDLs to challenge balance, stability and lower body strength.
To finish, we take things down to the mat for two glute focused bridge series. The first combines weighted double and single leg bridges to target the glute maximus, while the second features weighted frog bridges and knee butterflies to strengthen the glute medius and support pelvic stability.
Expect a strong lower body burn and a class that leaves you feeling powerful, stable and accomplished.
IMPORTANT DISCLAIMERS
If you are pregnant, please consult your healthcare professional before participating in any exercise program.
If your pregnancy is considered “high risk” for any reason, or if you have certain health conditions that may create additional risks from exercise, you should not take classes within this program.
Please remember that each pregnancy is different, and every woman’s health and fitness level is unique, you should monitor your intensity level throughout each class, and adapt the exercises to fit your own comfort and fitness level.
Up Next in 30 TO 40 MINUTES
-
Upper Body & Core Strength: Light + M...
Expect deep core activation and upper body endurance throughout this short but effective class using light and medium weights as well as our Pilates ball.
We begin with a kneeling upper body sequence featuring underhand grip rows, rear delt flys, shoulder presses and sweeping arm movements to s...
-
Full Body Strength: Light Weights
This full body strength class flows through a dynamic sequence of core, hinge and pressing patterns designed to challenge the glutes, shoulders and deep core while keeping you moving from start to finish.
We start with a supine core series using just our ankle weights for added resistance as we...
-
Full Body Stronger: Medium + Heavy We...
A full body Stronger class designed to challenge you with heavier loads while building strength, stability and endurance from head to toe. Using a combination of medium and heavy weights, this session focuses on progressive overload through simple yet effective movement patterns.
We begin with a...
14 Comments