Movement Guide Categories: Advanced

Lymphatic Drainage Routine

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All levels

This routine is amazing for getting your lymphatic system flowing and reducing water retention. Suitable at any time of the menstrual cycle.

Elongated Legs – Wrist Friendly

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All Levels

Strengthen those leg and glute muscles with this 17-minute workout. Suitable for weeks 2 and 3 of the menstrual cycle. Props are optional and include ankle weights and a pilates ball.

Core, Glutes and Legs

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All Levels

Focusing on our core, legs, and glutes is a great way to improve posture. This 16-minute video requires no props, so you can do it away from home when you are traveling. Suitable for weeks 2 and 3 of your menstrual cycle.

Deep Mobility

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All levels

Regular stretching exercises can play a crucial role in promoting and preserving mobility as we age. Stretching helps to improve flexibility, which is essential for maintaining a full range of motion in our joints and muscles. Incorporate this deep mobility routine into your weekly movement plan. Suitable at any time of your menstrual cycle.

Full Body Plank

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Intermediate Advanced

This full-body plank routine will work your core, your arms, and your legs. If you are a beginner and want to try this plank workout, take breaks if you are losing your technique. Suitable for weeks 2 and 3 of your menstrual cycle.

Strong Glutes Routine

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All Levels

Do you spend most of your day sitting down? It is important to work on your glutes. They are the biggest muscle in the body, and having weak glutes can affect your posture, spine health, and hips. Suitable for weeks 2 and 3 of your menstrual cycle.

Knee-Friendly Full Body

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All levels

I understand that knee pain can be a challenge, but that doesn’t mean you have to give up on staying fit and active. In this 20-minute movement video, I will guide you through a series of exercises that are gentle on your knees yet effective in improving your overall fitness. Suitable for weeks 2 and 3 of your menstrual cycle.

Sculpted Arms Routine

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All levels

Using hand weights, dumbbells, or even small water bottles or canned food from the kitchen cupboard, you can work your arms and whole body in this quick and effective 21-minute workout. Suitable for weeks 2 and 3 of your menstrual cycle.

Quick Yoga Stretch

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All Levels

This super quick yoga stretch routine is great for days when you need to get the energy flowing, when you feel a bit tight from walking or sitting all day, or when you simply just fancy a bit of yoga instead of pilates. Suitable for any time of your menstrual cycle.

Full Body Flow with Props

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All Levels

Props are optional in this short but effective full-body flow. Suitable for weeks 2 and 3 of your menstrual cycle.

Full Body Flow

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All Levels

The simple yet effective, full body flow is a great workout for those days when you want to move your body relaxed and comfortably. Suitable at any time of your menstrual cycle.