In this workout, I take you through a series focused on the back line of the arms and upper back. We’ll work through four-point kneeling and single arm movements that challenge stability while helping you really connect into the rotator cuff muscles. By tapping into these smaller stabilisers, we ...

We start lying flat to fire up the abs and connect breath to deep core control, then move into unilateral shoulder and arm work to challenge stability, coordination, and strength side-to-side. The session wraps with a plank series that ties everything together, full-body integration with an upper...

This mat-based core and shoulder flow uses a mini band to build stability through the entire shoulder joint. With an emphasis on shoulder blade control, protraction, and backline connection, it’s ideal for anyone with limited shoulder mobility. This is a flow that links the shoulders into the cor...

Expect to challenge your shoulders, back, and arms while maintaining strong trunk integration and breath connection. Drawing from Joe Holder’s “exercise snacks”, this session is designed to show how small, consistent bouts of quality movement create lasting results both in and out of the studio. ...

An upper body and core-driven reformer flow using the magic circle for added resistance and control in the warmup. You’ll move through footwork, side-facing arm series, controlled planks, and C-curve holds, with a strong emphasis on scapular stability and mid-back activation throughout.

This stretch focuses on the upper body, helping to release tension in the shoulders, chest, and back while improving mobility and posture. Gentle yet effective, it’s perfect for relieving tightness, slowing things down, and supporting functional movement. Ideal as a warm-up, cool-down, or dedicat...

Using dumbbells, we layer Pilates-inspired movement, abdominal work, and functional strength. Expect a steady burn, clean form, and strong energy from start to finish.

Upper-body strength day with Jake (hello Pilates boyfriends) and yes, we’re going heavier. This session is all about high load, low rep work to build real strength, even with the limitations of a reformer. We’re here to prove you’re anti-fragile: capable, adaptable, and fully in charge of your bo...

Another 30-minute mat session that builds upper body strength, endurance, and deep core integration. Expect to feel your shoulders and abdominals get some solid work in as you move through the sequences.

An express plank flow that gets straight to the point. No props, just you and the reformer. We build heat through layered plank variations to fire up your centre, shoulders, and full body support system. It’s short, sharp, and effective making it perfect as a standalone when you’re tight on time,...

I take you to the reverse end of the reformer for an express core and shoulder workout using the short box over the rails. This is a strong "c-curve" focused set, so expect your hip flexors to work alongside your abdominals... this is intentional and part of the challenge, not something to avoid!...

45-mins of an obliques and shoulders-focused session designed to get your spine moving and your powerhouse fully integrated. We explore rotation, anti-rotation, and lateral flexion → encouraging freedom through the spine first, then using the obliques to organise, control, and stack you back into...

A 15-min express upper body and abs mat flow designed to build strength, stability, and endurance... fast. Using hand weights, you’ll work through targeted rotator cuff exercises, triceps, and shoulder stability patterns, all layered with abdominal sets to integrate the core throughout.

Expect a...

A 20-minute arms and shoulders session, designed to build strength, control, and endurance through the upper body. Starting with forward-facing work, you’ll establish strong foundations before moving into a side-facing flow that layers in rotation and thoracic extension.

These added elements cha...

A 20-min upper body focused flow designed to build strength, stability, and control through both bilateral and unilateral work. We start in a kneeling position to establish strong, connected upper body patterns before transitioning into supine single-arm sequences that challenge trunk stabilisati...

An express flow designed to target one of the most overlooked yet essential areas of training... your spinal extensors. These muscles play a key role in posture, yet they’re often undertrained or rushed through.

This session focuses on building control and capacity through controlled extension w...

OOOO, these rowing exercises are amongst some of my all time favourites. Rowing Series 1 and 2, are two advanced reformer exercises that challenge coordination, control, posture, and full-body integration. While often thought of as upper body exercises, these ones require strong core support, spi...

An advanced session using the dowel and box to challenge strength, coordination, and full-body control. We start in a kneeling sequence to build heat and connection through the upper body and core before moving into forward-facing arm work.

From there, we layer in dowel + strap sequences with a ...

This Level 2 flow is designed to build strength, control, and stability through the whole upper body. We start with a quadruped warm-up to connect through the shoulders, wrists, and centre before moving into back-facing rowing sequences to build upper body strength and posture.

From there, we tr...

This upper body and core flow blends all of the good stuff.. strength, stability, and control. We begin with down dog stretches, push-ups, and mobility before moving into an abdominal warm-up.

The class then focuses on unilateral strap work through a variety of positions, with the weighted ball...

Grab your band and dumbbells for a 30-min upper body and core workout that packs plenty into a short session. We kick things off with a warm-up using both pieces of equipment, waking up the shoulders and core through planks, around-the-worlds, and overhead presses.

From there, we move into two f...

A quick upper body Reformer flow, all under 20 minutes. We start reverse-facing with some prep work to warm up the shoulders and find our foundation before moving into a unilateral strap sequence on each side. From there, we finish with a plank series to bring the upper body and core together. A ...

Level 3 Express core flow using the box, starting with a little mobility + breathing to get you connected before getting straight into the work. We’ll move through sissy squats, decline handstand pikes and dolphin pikes for three rounds, then turn to face the reverse for alternating side plank va...