Weights: 4kg, 5-7kg

Day thirteen is all about slow strength as we work through this control focused Stronger class featuring five sequences of mat based work, complimented by one standing set to conclude class. We begin with a weighted roll up series, featuring alternating single arm rows to warm the core and upper body in preparation for the rest of our mat work.

From there, we come into a single leg bridging set, resting one weight on the working hip and using the other to layer in upper body work. Your glute strength, core and pelvic stability will be challenged as we move through single leg bridges, narrow press, leg extensions and tricep extensions.

Following this, we move into a four point position to work through a powerful full body sequence that layers straight leg lifts, heavy rows and single leg push ups, sticking with the theme of core strength and stability. We repeat the bridging and four point sequence on the second side before finishing with a controlled standing set, combining suitcase squats with squat thrusters.

This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movement with minimal rest.

Please remember to listen to your body above all else during your practice. Modify exercises as needed to suit your body and pause the video to take breaks if and when you need to. Leave a layer out if it doesn't feel good for you and remove props if they become too much. Never push through any neck or lower back pain during your movement.

Enjoy!