Physiofem

1. Stretch flow, glutes + legs activation 25mins || mat, pilates ball (cushion/ towel) + small towel

2. Body stretch + activate side body, hips + core 23mins || mat, long band + loop band

3. Whole Body workout 23 mins || mat, long band + pilates ball

4. Mobilise + challenge 28mins || mat, long band, loop band, ball + 2x small weights (2 tins)

5. Triceps, shoulders, core + legs 20mins || mat, long band + loop band

1. Abs + core 10mins || mat, long band + ball

2. Shoulder, arms + upper spine || mat, loop band + 2x small weights

3. Low back, glutes + legs || mat, loop band + long band

1. Stretch, lengthen + rest 24mins || mat, cushions, rolled hand towel + chair

2. Spine stretch + twist 7 mins || mat, chair + long pole / brush shaft.

1. Breath work session 15mins || mat + cushion

2. Breathe deeper and release body tension 24mins || mat + long band

1. Pelvic floor exercises 11 mins || mat + cushion

2. Pelvic floor muscle release via body mobility + resting positions 8 mins || mat + cushions

1. Perineal massage guidance