This standing flow uses a small squishy ball for an extra layer of instability, though you can also do the class without one.

We begin with breathwork before moving through heel lifts and squats to warm up and mobilise the lower body. With the ball under the front foot, we flow through squats into lunges, staying there for step-outs, pulses, and rotations to really switch on the smaller stabilising muscles and you may even find those shakes!

Between sides, we break things up with roll-downs and standing triceps, with the option to add hand weights if you want to increase the challenge. We then repeat the lower-body flow on the second side.

A short but spicy flow - hopefully a satisfying reset or energiser for your day.

Take everything at your own pace and pause or rest whenever you need.

I hope you enjoy the class x