This workout takes you through stacking the body - ribcage over pelvis to better manage pressure and access more range of movement.
22/01/2025 - Pelvic Floor release, hamstrings, anterior and posterior pelvic tilt
All things pelvic floor - feeling the front vs the back, getting hamstrings on and opening the back of the pelvic floor to release tension
29/01/2025 - All things Squats, chest wall expansion, ribcage expansion, hip flexion and extension
All things squats - opening up space in the front and back of the ribcage and the hip flexors to allow for a better stacked position. This means better pressure management and less discomfort.
5/2/2025 - How the feet impact up the chain. Glutes and ribcage rotation.
This class is a version of my mentor Katie St.Clair’s class which I loved so much I wanted to share some of the moves. It’ll help you feel the difference in an exercise when you focus on the foot, and what happens when you can get the foot to relax (pronate) and become more rigid (supinate). Expect a good glute burn!
12/2/2025 - All things Hip Hinges, creating space in the posterior thorax and pelvis.
This class is all about creating space in the ribcage and the back of the pelvis (pelvic floor) to allow for better range of movement and prevent the low back doing the work. When you can keep the front ribs back you should be able to really feel the glutes come on.
19/2/2025 - Neck and Shoulder Love. Posterior ribcage expansion.
In this class we explored how reaching and rotating can create space in the back of the ribcage and allow the upper traps and neck to let go.
Expect a full body workout with lots of reaching and rotation.
26/2/2025 - Sacrum Love. Restoring wiggle to the sacrum.
This class was inspired by a class from my mentor which helped me a lot when I was feeling a lot of SI Joint instability.
In this class we did lots of movements to help restore some wiggle to the SI Joints and relieve tension in the low back.
5/3/2025 - Releasing Hip Flexors
If you get tight hip flexors, this one's for you. We'll be doing some release work to start, and then jumping into a full body workout to help realign the body and let some of that tension go.
The hip flexor muscles may be shortened due to an anterior pelvic tilt, or overly lengthened due to the whole pelvis being pushed forward. Either way, getting the hamstrings to pull the pelvis back into a more neutral position and getting the ribcage and pelvis stacked one over the other will help.
12/3/2025 - Posterior Pelvic Floor
Most women have tightness in the back of the pelvis/hips, so in this class we’ll be working on all things posterior pelvic floor - expect lots of lovely movements to open up the back of the pelvis and get the glutes burning.
When we can get length in the glutes we also get length in the pelvic floor. We’ll also be doing lots of anterior/posterior tilting of the pelvis to feel the front vs the back.
26/3/2025 - Mobility & Stability for Dynamic Movement
This workout is packed with mobility work to help create stability - great if you have tight hips and want to get your abs on board. Expect some fun dynamic moves and a full body workout as always.
2/4/2025 - Hamstrings & Triceps to anchor Pelvis and Shoulders
If your hamstrings constantly feel tight, they may not need stretching! You might just need to get your pelvis in a more neutral position. In this class we go over how the hamstrings and triceps have similar anchoring qualities for the pelvis and the shoulders.
Expect a good hammy and triceps burn along with a full body workout as usual.
9/4/2025 - Thoracic Mobility & Rotation
If you constantly feel you have a tight back, this one is for you! We’ll be doing lots of moves to relieve back tightness - we'll do this with both breathing, rotation and and our usual full body strength moves.
16/4/2025 - All things Adductors
For this class we’ll be diving into the world of the adductors—those deep muscles that play a huge role in pelvic stability and movement. You’ll learn how they connect to your pelvis, how to release them when they’re tight, and how to build strength where it counts.
This session is especially great if you experience pelvic pain (like SPD), feel like your adductors are always tight, or suspect they’re not pulling their weight.
As the name suggests, this workout is full of fun movements to get the whole body feeling great.
We start with slow movements - breath and abs, move into a more dynamic warm up with rolling, rotation and hopping and then our main workout is 2 mini circuits.
Make this slow and restorative by keeping it body weight, or add as much load as you like and complete 2-3 sets of each circuit to make it harder.
30/04/2025 - Abs, Eccentric Control, Internal and External Obliques
This is beyond the usual crunches and planks. We'll explore eccentric length, activate internal and external obliques, and build strength through slow, controlled movement. It’s all about deep connection, intentional tension, and strong, functional abs. As always, expect a full body workout!
7/05/2025 - Pelvic Floor & External Hip Rotators
Fresh off the energy of my 9th Pelvic Floor Workshop, I'm bringing that inspiration into this class. Starting slow with front-to-back pelvic floor breathing, then build into glute-focused strength and some dynamic movement fun.
As always, expect a full-body workout that leaves you feeling connected, strong and more energised for the day.
14/05/2025 - Hamstrings Medial and Lateral
This workout is all things hamstrings. We’ll explore the role of the hamstrings in anchoring the pelvis and restoring a natural lumbar curve.
You’ll learn the difference between the medial and lateral hamstrings, how they influence pelvic positioning, and why balanced activation helps widen the sit bones and support the pelvic floor.
21/05/2025 - Eccentric vs. Concentric Movements
In this workout we're going to be exploring eccentric (slower, lengthened) and concentric (faster, contracted) variations of the same types of movements. So think a squat moving slow with lots of eccentric control, and then a fast moving squat jump (jumping alternatives provided!).
I've found working out like this really helpful in terms of being able to generate tension when needed, and also knowing when to let go and just let the movement happen.
28/5/25 - Knee Health + Feet and Hip mobility for stability at the knee
Today is all about the knees, but we’re going to start at the feet so we can better sense the ground. Sometimes if there is a twist with the femur turning in and the tibia turning out the knee has to work extra hard in terms of stability. So we’ll be working to untwist the leg a bit and then jumping into some co-contractions to work the muscles around the knee.
4/06/2025 - Revisiting the Stack
This week we're going over different movements in a stacked position. We'll be focusing on aligning the ribcage over the pelvis so your core & pelvic floor can work with you, not against you.
When the ribcage and pelvis are in better alignment, your diaphragms (yes, there's more than one) can sync up to manage pressure efficiently - supporting strength, creating stability and taking pressure off the pelvic floor.
We'll be starting class on the floor with some breathwork & mobility and working up to more dynamic movement over the 60 minutes.
11/6/2025 - Pelvic floor and foot connection
Tomorrow’s workout is all about the powerful connection between your feet and your pelvic floor.
We’ll start on the floor with some intentional breathwork - creating space and awareness. Then we’ll gradually layer in more dynamic movement as we explore how foot mechanics influence pelvic floor function.
When the foot can move well - be able to both pronate (spread and absorb force) and supinate (lift and stabilize) the pelvic floor can also respond. Think of this as the ability to "bounce" or reflexively support us through impact, load, and daily life.
Stiff feet, gripped toes, or collapsed arches can all limit this natural relationship, leading to extra tension or dysfunction further up the chain, including in the pelvic floor, hips, and low back.
We’ll be focusing on restoring this dynamic, responsive chain from the ground up.
18/6/2025 - Hamstrings, Abs & Adductors
In this Slow Strength class we’ll be working hamstrings, abs, and adductors. These muscles all influence pelvic positioning and pelvic floor function.
Expect lots of exercises to hit all three of these areas!
25/6/25 - Progressing Pelvic Floor Movements
This is our last Pelvic Floor focused workout to complement the 30-Day Challenge. We'll be going through pelvic floor specific movements and how to progress them.
We'll be starting with a release and breathwork to make space in the pelvis, then moving from isometrics and overcoming (pulling against something) into more dynamic and yielding (dropping/catching) exercises -think quicker movements to start prepping the body for jumping, running etc.
2/07/2025 - Managing Pressure Via The Stack
This week in Slow Strength we're going to be working on orientation (the stack) and how this helps us manage pressure. When we can get this really important foundation down first, it's much easier to manage our intraabdominal pressure when we move onto more dynamic exercises.
So we'll be going over the basic push, pull, hinge & squat and doing these really well - then moving onto some fun rotation/chopping exercises.
This week in Slow Strength we're going to be working glutes and serratus.
The serratus helps protract the shoulder blades, assists with overhead reaching and also to keep the ribcage back. The glutes are our powerhouse muscles responsible for extending the hip, externally rotating the thigh and stabilising the knee.
As always expect a full body workout.
This week in Slow Strength we're going to be working in some tempo's. Tempo is just how quickly or slowly we do an exercise.
Lifting heavy weights isn't the only way to get stronger! Besides helping us gain strength, tempo's also build muscular endurance and improve joint health and muscular control. And as you all know, I'm all about the slow intentional movement :-)
As always expect a full body workout.
23/7/2025 - Lateral Ribcage, Lots of side bending movements.
This week in Slow Strength we're going to be working on the lateral ribcage. We'll be doing lots of movements to create space in the side ribs, making it a lot easier to breathe, rotate and reduce rib flare.
As always we'll still be doing a full body workout.
This week in Slow Strength we're going to be working on the glutes! The glutes are our powerhouse muscles responsible for extending the hip, externally rotating the thigh and stabilising the knee. We'll be using a booty band lots for this one to hit glute medius, the deep hip external rotators and glute max.
As always we'll still be doing a full body workout.
6/7/2025 - Shoulder and Hip Love
Tomorrow is our first workout in my new studio! We're going to be getting the shoulders and hips feeling great by learning how to roll/glide the bones back into the joints.
Sometimes when the femur/humerus bones are pushed forward in the joint this restricts movements and can cause pinching at the front of the joint - so hopefully by then end of class you're feeling lovely and mobile through the shoulders and hips.
As always we'll still be doing a full body workout.
13/8/2025 - Connective Tissue Health - Feet, Knees & Hips
This week for Slow Strength we're going to be exploring the impact of different types of movements on our connective tissues. We'll be doing some "sinky/absorbing force" movements and some "stiff/tensioned". The idea with this type of training is that it can help you with speed and power, but also in building more resilient muscles/tissues around the joints.
20/8/2025 - Basic Strength with cueing for each side
This week for Slow Strength we're going to do a basic strength workout with a few twists. Tomorrow will be similar to the workouts I run for my in person classes and give you some ideas of how to bias exercises to help re-balance side to side.
What we sometimes see/feel is that one exercise can feel very different side to side, and not necessarily in a good way. So tomorrow I'll take you though our basics (squat, hinge, push pull) with some extra cuing to get the most benefit for each side.
I had a request to work more on the bottom up exhales and I want to take you through how to do this from lying on the floor, then onto hands and knees and up into standing exercises. We'll be starting off slowly but I have a few dynamic exercises planned too.
For tomorrow we're going to be working on the knees. I've had a few people in person this week with pain in the front of the knee, so I want to explore some movements to try to create a bit of stability and resilience around this area.
Knee pain can be an issue due to positioning - so finding ways to get better positioning at the pelvis by getting hammies and adductors on can be helpful. And then down the chain, looking at what's happening with the feet.
Feet that can't internally rotate (pronate/flatten/spread) will be stiff and rigid, and this translates up to the ankle and knee where you might see a lack of flexion. Or you might see a twist, with the lower leg turning out and the upper leg turning in causing tension in the knee.
So we'll be working on the feet and hips to help with the position of the bones of the legs to take the pressure off the knees.
10/9/2025 - Slow Strength Intercostals, Internals & External Obliques
For this workout we're going to be working on the intercostals and internal/external obliques. We'll be doing lots of reaching and rotating to create space in the sides of the body.
The internal obliques help us rotate to the same side (left ribs pulling down to the pelvis on the same side) along with exhalation, and the external obliques rotate us to the other side (left ribs pulling down to right hip).
We'll be doing a full body workout as usual. Expect to get a nice side ab burn!
17/9/2025 - Femur Glide and Hip Socket
Tomorrow we're going to be exploring movements that help the femur glide back into the hip socket.
If you ever have clicky hips, or you get that "clunk" when you do leg lowers or lateral movements this class will hopefully give you some insight into why that happens, and some ways to address a femur that may be pushed forward in the joint.
If you have a long stretchy band, or a stretchy scarf or piece of material have that handy. We can also make this work with a small circle band.
24/9/2025 - ABduction vs ADduction
Tomorrow we're going to be firguring out when to use a band for aBduction -pushing leg out to the side, vs aDduction - pulling leg towards midline.
We'll do a few tests at the start to help you determine which you might need more.
1/10/2025 - Thoracic Rotation
For tomorrow's class we're going to be doing some flowy reaching movements to hit the thoracic spine.
We'll be starting with some release work and moving into 3 short circuits.
8/10/2025 - Basics of position (orientation), hip shifts, protraction and co-contractions
Tomorrow we're going to be going over the basics - position (orientation), hip shifts, protraction and co-contractions and over the workout we'll progress movements to add more complexity.
Basic doesn't mean easy when you do the movements really well!
15/10/2025 - Right Hip Instability
For tomorrow's class we're going to be exploring how and why we're sometimes less stable on our right leg.
This can look like instability in single leg exercises, lots of hip flexor tension and wrapping tension around the right side, and an inability to really feel the right glute working.
If this isn't you, you'll still really benefit from this class because we'll be working on really owning each side.
We'll be starting with an awesome hip flexor release, so you'll want your pilates ball and a yoga block (or a rolled towel works too).
22/10/2025 - Strength Via Length
For class tomorrow we'll be working on strength in lengthened positions. There's sometimes a misconception that a muscle needs to be squeezed really hard to build more strength - like squeezing and shoving the hips forward at the top of a squat - but the most work actually happens in the lengthened position (mid range).
So we'll be playing around with some isometrics to feel the length, and then working similar positions for strength.
29/10/2025 - Full Body Strength
For class tomorrow we'll be doing a full body strength workout with some fun moves to get you feeling connected and in tune with your body - all the usual moves (push/pull/hinge/squat and rotate).
5/11/2025 - Abs In Lengthened Positions
I had a request from Gen to go over an ab exercise we've done before using a press between the elbow and knee to create more feedback. We'll be going over this exercise plus how to get a really good bottom up exhale without crunching the ribcage down.
Expect lots of abs + some body weight and loaded strength movements.
12/11/2025 - Full Body Dynamic Fun
Tomorrow we're going to be doing a fun full body workout with some moves from my own trainer Jennah. I really love her style of training and the dynamic movements she comes up with! Exepct lots of glute burn, lots of ribcage rotation and some fun heart raiser moves.
26/11/2025 - Rib Flare
Tomorrow we're going to be a workout that considers a rib flare on both sides. Lots of ribcage and back body expansion along with reaching and rotating while keeping the front ribs down.
Lots of core!
3/12/2025 - Internal & External Rotation without Ribcage Compensation
Tomorrow we’re going to do a workout where we go from positions of internal rotation to external rotation, without compensating by pushing forward at the ribcage.
We'll do this by connecting through the foot, using props to hold the knee in position or ribs back etc.
10/12/2025 - Tissue health via iso’s, strength, dynamic movement and plyo’s.
Tomorrow we're going to work on our connective tissues. We'll do this by wokring through isometric, strength, co-contraction, dynamic and plyometric movements.
Our connective tissues need all of these types of movements to be their healthiest - this is your joint health too!
I'll do my best to get through all of these in the hour!
17/12/2025 - Lymph Flow & Flowy Strength.
Tomorrow is Maeve's (my mum) birthday! She requested some flowy moves so we're going to do a workout starting with a lymphatic flow - I think everyone needs this this time for year - and we'll get into a flowy workout after that.
Today’s workout is a full body strength session focusing on the position of the pelvis - ER & IR, obliques and using a tuck or untuck to change the impact of the movement.