This workout is perfect for the late follicular and ovulatory phase when energy levels are at their peak. This high-intensity routine is designed to maximize glute muscle engagement, increase lower-body strength, and enhance endurance. With a focus on targeted and controlled movements, this workout will push your limits, boost your metabolism, and get your booty pumped!

Glutes on Fire

Michelle Ivana

Follicular

During the Follicular phase, her brain sends signals to the ovaries, initiating the maturation process of eggs within small, fluid-filled sacs known as follicles. One follicle becomes dominant and prepares to release an egg to potentially be fertilized. During this time, her energy begins to return.

Ovulatory

Ovulation is the midpoint of her cycle when she is most fertile. The mature egg is released from the ovary and travels down the fallopian tube, ready to be fertilized by sperm. Testosterone peaks and a strong sex drive is common. Chance of pregnancy is highest during this phase. 

Alleviates tension and increases spinal flexibility, promoting better posture and easing everyday stiffness for optimal back health. This workout can be used for all phases.

Liberating the Spine

Gigi Paris

Gigi Paris (HS)

Menstrual

Menstruation is the “period” phase, where bleeding occurs. It happens because the thickened lining of the uterus, which was prepared for a potential pregnancy, is not needed and sheds out of the body. Cramps and low energy are common. 

Luteal

The Luteal phase begins after the egg is released. In the first half, the empty follicle transforms into a structure called the corpus luteum, which produces the hormone progesterone to prep the uterus for pregnancy. If there's no baby on the way, the corpus luteum breaks down.

Enhances muscle elasticity and joint health through a combination of flexibility and mobility practices, ensuring smoother, more fluid movements. This workout can be used for all phases.

Integrating Flexibility & Mobility

We’re obsessed with this pilates-inspired glute workout because you don’t even have to leave your bed! These graceful movements target all angles of your booty and thighs and are gentle on your joints, making this perfect for your Luteal Phase.

Lazy Girl Glutes in Bed

This flow is curated to enhance detoxification by stimulating digestion and improving circulation. Each pose massages internal organs and aids in the body's natural cleansing processes. The combination of twists and forward bends helps release tension, improve flexibility, and rejuvenate the body.

Menstrual Detox 2

Menstrual Detox

This sequence provides targeted relief for menstrual cramps. Gentle stretches alleviate tension in the lower back, hips, and abdomen, promoting relaxation and flexibility. Deep breathing helps manage pain and stress, enhancing overall well-being and comfort.

Cramp Relief Routine

Cramp Relief Routine - workout

A calming flow designed to ease menstrual cramps, reduce lower back tension, and foster relaxation through gentle poses and mindful breathing.

Period Pain Killer

This routine makes the most of your natural energy highs, leaving you with a rounded, lifted booty and flexible hips. The movements target the gluteus medius and minimus, helping to shape your bum while also lifting and firming the gluteus maximus. Additionally, hip-opening stretches improve flexibility and stability, enhancing lower body symmetry.

Peach Perfect

Improves flexibility and circulation in the pelvic area, key for enhancing energy levels and boosting sexual health. This workout can be used for all phases.

Vibrant Pelvic Opener

Boosts sexual vitality and confidence with movements that enhance blood flow and strengthen the pelvic floor, cultivating a sexy and empowered posture. This workout can be used for all phases.

Activating Sexual Energy & Confidence

This flow is perfect for the final days of your period, helping to reset and rejuvenate your body. The dynamic and restorative poses enhance blood flow, release tension, and promote a sense of peace and well-being. This practice helps to gently stimulate the body, support detoxification, and prepare you for the next phase of your cycle.

Period Power Recharge

Period Power Recharge (workout)

This flow is tailored to boost circulation by incorporating poses that enhance blood flow to various parts of the body. Improved circulation supports detoxification, increases energy levels, and promotes overall well-being.

Circulation Stimulator

Builds flexibility and strength in your legs and hips, supporting better balance and enhanced mobility for a strong, grounded presence. This workout can be used for all phases.

Enhancing Leg Flexibility & Strength

Gigi

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