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. 

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. 

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

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

This 20 min workout provides tension relief and tones your body.

inner outer thigh

Joana Koco

Ballerina Thighs

Inner/Outer Thighs (Ballerina workout)

This workout focuses on core and butt area to help alleviate symptoms.

Abs & Butt

Abs & Assets

Abs and Butt (with VO)

Enhances circulation and flexibility in your core and pelvic areas, crucial for nurturing your inner strength and femininity. This workout can be used for all phases.

day 1 

Awaken Your Feminine Energy

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

Strengthens your core and back, improving physical alignment and boosting confidence with a posture that exudes allure. This workout can be used for all phases.

Cultivating Sexy Posture

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

Michelle Ivana

A strong core can help improve your posture, balance, and stability. By dedicating just 10 minutes a day to an ab workout, you can achieve significant improvements in your core strength and overall fitness. Whether you're a beginner or an experienced fitness enthusiast, a short ab workout can be a valuable addition to your routine. This workout can be used for all phases.

Radiant Core - 10 minute ab burner

Celine Farach

Celine Farach Headshot

Radiant Core - 10 minute ab burner (Updated)

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

This video is recommended for any phases other than Restore, if you’re looking to strengthen and tone your glutes, a quick 10-minute butt workout can be a great addition to your fitness routine. This workout can be used for all phases.

Silhouette Shaper

Joana

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