Class Standards + Format Guide

How to Use This Guide

This guide establishes the intent, structure and programming boundaries of every Full Circle class format.

It works alongside the Cueing + Communication Guide, which establishes our universal teaching methodology.

Instructors should bring their own personality, experience and creativity to class while maintaining the defining standards of the format they are scheduled to teach.

Consistency doesn't mean every instructor teaches the same class. It means clients can trust the experience they booked.

Class plans should always be responsive to the clients in the room. The format establishes the experience; the instructor uses professional judgement, observation and choice-based coaching to determine how that experience is delivered that day.

Heat Guide

Room Temperature: 70–75°F / 21–24°C

Warm: 75–80°F / 24–27°C

Heated: 80–85°F / 27–29°C

Temperature ranges are approximate and may be adjusted based on studio conditions and client comfort.

Reformer Experience Language

Recommended Experience — Helpful preparation, but not required to attend.

Required Experience — Clients should have the stated experience or equivalent competency because the class assumes those foundational skills.

Prerequisite — A firm booking requirement that must be completed before attending.

Repertoire + Progression Chart

REFORMER

Aligned – Approachable – Essential
The perfect place to start or return to the foundations. Reformer ALIGN blends L1–2 repertoire with intentional sequencing, equipment awareness, and Pilates fundamentals to build strength, control, mobility, and confidence.
Expect a steady, guided class with layered options that allow newer clients to learn the Reformer while experienced movers refine alignment, precision, and control.
Intensity: Low–Medium
Impact: Low
Pace: Steady + guided
Heat: Room temperature
Accessibility: Reformer-based movement, varied body positions + choice-based progressions
Variations
Progressing foundational L1 repertoire toward L2 variations when appropriate
Establishing foundational Reformer positions and movement patterns before adding complexity, instability, or increased range
Teaching spring changes, equipment setup + safe transitions clearly and efficiently
Layering challenge through resistance, range of motion, coordination + stability
Providing options to adjust springs, positioning, range + intensity to support different bodies and experience levels
Introducing unilateral work and balance challenges while maintaining control + alignment
Prioritizing movement quality, precision, fluidity + confidence on the equipment
Expectations
Levels: Reformer L1–2
Spring Options: Appropriate to the exercise + client; prioritize support and control before increasing or decreasing resistance for challenge
Props: Light weights, resistance bands, Pilates ball + other supportive props when appropriate. Jumpboards may be incorporated when appropriate for the clients in the room but are not suitable for brand-new Reformer clients.
Class Structure
Warm Up: Minimum 5 mins to establish breath, alignment, equipment awareness + foundational movement patterns
Body: Progressive full-body Reformer sequencing with a balance of strength, mobility, stability + core integration
Planes of Movement: Incorporate flexion, extension, rotation + lateral movement throughout the class
Repertoire: Prioritize foundational L1 repertoire while intentionally introducing and progressing toward L2 exercises
Cool Down: Gradually bring the class to a smooth, intentional finish with mobility + recovery
Cueing: HOW ALIGN SHOULD SOUND
Clear + confidence-building.
Give clients the information they need to understand the equipment, set themselves up safely, and begin moving with confidence.
Guided, not over-cued.
Provide more support when introducing unfamiliar repertoire, then allow clients space to experience and understand the movement.
Equipment-aware.
Clearly communicate spring changes, footbar adjustments, positioning + transitions without making equipment management dominate the class.
Movement-focused.
Cue the action, direction, alignment + quality of movement rather than narrating every muscle that should be working.
Choice-based.
Offer spring, range, position + progression options as equally valid ways to experience the exercise.
Progressive.
Establish the foundational version first, then intentionally layer L2 repertoire, coordination, range + complexity when appropriate.
Curative – Spacious – Beneficial
A restorative Reformer class centered around gentle, feel-good movement, mobility, and supported range of motion. Expect slow, intentional sequencing that encourages ease through the joints, fluidity through the spine, and space throughout the body.
Using supportive spring resistance, breath-led movement, and props, RESTORE offers a slower Reformer experience ideal for active recovery, injury-aware movement, or simply taking time to move in a way that feels really good.
Intensity: Low
Impact: Low
Pace: Slow + intentional
Heat: Room temperature
Accessibility: Injury-aware + recovery-friendly, supported movement, minimal transitions + choice-based options
Variations
Using supportive spring resistance to create assistance, feedback + ease through movement
Exploring comfortable ranges of flexion, extension, rotation + lateral movement without forcing range
Incorporating gentle mobility for the spine, hips, shoulders + other major joints
Using props to support positioning, comfort + individual movement needs
Offering options to reduce load, range, weight-bearing + complexity
Prioritizing slow, fluid movement and transitions over repetitions or intensity
Allowing time within exercises for clients to explore sensation, breath + range
Adapting traditional Reformer repertoire toward mobility, recovery + ease rather than performance
Expectations
Levels: All levels, including beginners
Experience Required: None; instructors should provide additional equipment guidance for newer clients
Spring Options: Supportive resistance appropriate to the movement + individual client; springs should facilitate control, feedback and ease
Props: Pilates ball, resistance bands, cushions, pads, yoga blocks + other supportive props as appropriate
Class Structure
Warm Up: Minimum 5 mins to establish breath, body awareness + gentle movement before gradually expanding range
Body: Slow, full-body sequencing focused on mobility, supported strength, joint movement + fluidity
Planes of Movement: Explore flexion, extension, rotation + lateral movement within comfortable, supported ranges
Repertoire: Adapt Reformer repertoire to prioritize mobility, support + movement quality rather than complexity or intensity
Cool Down: Allow generous time to gradually settle the body through gentle movement, breath + supported recovery
Cueing: HOW RESTORE SHOULD SOUND
Calm + spacious.
Allow pauses and time for clients to experience each movement. There is no need to fill every moment with instruction.
Supportive.
Cue toward comfort, ease + exploration rather than achieving a specific range or shape.
Sensation-focused.
Invite clients to notice how movement feels and make adjustments based on the feedback their body is giving them.
Choice-based.
Offer range, spring, position + movement options without creating a hierarchy between them.
Gentle, not passive.
RESTORE is still an intentional movement practice. Encourage control, awareness + active participation without chasing intensity.
Beneficial over performative.
The goal is not to accomplish more repertoire or reach the greatest range. Clients should leave feeling more mobile, connected + at ease than when they arrived.
Open – Progressive – Explorative
An all-levels Reformer class where beginners are absolutely welcome and the level of the class is shaped by the clients in the room. Foundational movement is always available, with progressions layered in based on experience, confidence, and ability.
Expect a well-rounded, full-body practice blending strength, mobility, balance, and core work. Small class sizes allow instructors to offer personalized guidance and appropriate levels so each client can work at a challenge that feels right for them.
Intensity: Low–Medium, adaptable
Impact: Low
Pace: Moderate + adaptable
Heat: Room temperature
Accessibility: All levels, including beginners; layered options + individualized progressions
Variations
Establishing a foundational version of each movement before adding challenge or complexity
Layering L1, 2 + appropriate L3 options based on the experience of the clients in class
Adjusting springs, range, positioning, tempo + stability to create individualized levels of challenge
Offering progressions as options rather than an expectation for the entire room
Supporting newer clients with equipment setup, transitions + foundational movement patterns
Allowing experienced clients to explore greater coordination, range, balance, precision + control
Programming to the people in the room, rather than teaching the class at one predetermined level
Expectations
Levels: Reformer L1–3, adapted to the clients attending
Beginner Friendly: Yes. No previous Reformer experience required.
Spring Options: Individualized based on the exercise, client experience + intended challenge
Props: Light weights, resistance bands, Pilates ball, platform extender + other props like Jumpboards when appropriate
Class Structure
Warm Up: Minimum 5 mins to establish breath, alignment, equipment familiarity + assess the needs of the room
Body: Full-body Reformer sequencing with foundational movements and opportunities to progressively layer strength, coordination, balance + complexity
Planes of Movement: Incorporate flexion, extension, rotation + lateral movement throughout the class
Repertoire: Begin from accessible L1 foundations and layer L2–3 repertoire where appropriate for the clients attending
Cool Down: Gradually bring the class to a connected finish with mobility + recovery
Cueing: HOW OPEN SHOULD SOUND
Welcoming + inclusive.
Beginners should immediately feel that they belong in the class, while experienced clients should know there will be opportunities to progress.
Read the room.
Observe who is attending and adjust the level, pace + complexity accordingly. Open is not a predetermined L1, 2, or 3 class.
Layered.
Establish the foundational movement first, then offer clear progressions for clients who are ready for more.
Choice-based.
Progressions are invitations, not destinations. Avoid framing foundational options as easier, lesser, or something clients should move beyond.
Individualized.
Use the small-group environment to adjust springs, range, setup + variations for individual clients when needed.
Explorative.
Give clients opportunities to challenge their practice while maintaining the control, precision + intention of the Pilates method.
Expanding – Focused – Precise
Build on your Reformer foundations with L2 repertoire, longer sequences, layered variations, and intentional transitions designed to develop strength, coordination, control, and fluidity.
Expect a focused, progressive class that assumes familiarity with the Reformer and challenges clients to move with greater precision, independence, and confidence.
Prerequisites: Min 3 ALIGN classes
Intensity: Medium
Impact: Low
Pace: Controlled + challenging
Heat: Room temperature
Accessibility: Reformer-based movement, varied body positions, more complex transitions + layered progressions
Variations
Building L2 repertoire through longer, more connected movement sequences
Layering variations through resistance, range of motion, coordination, balance + stability
Introducing more complex transitions with less instructional setup between exercises
Progressing unilateral and asymmetrical work to challenge stability + control
Increasing coordination between upper and lower body movement
Exploring greater ranges of flexion, extension, rotation + lateral movement where appropriate
Using spring changes intentionally to alter support, resistance + challenge
Encouraging fluidity and efficiency while maintaining precision throughout sequences
Expectations
Levels: Reformer L2
Spring Options: Intentional spring choices that balance resistance, stability + challenge within L2 repertoire
Props: Jumpboards, Light weights, resistance bands, Pilates ball, platform extender + other props when appropriate
Class Structure
Warm Up: Minimum 5 mins to establish breath, alignment + movement patterns while preparing for more progressive repertoire
Body: Connected L2 sequencing with a focus on full-body strength, coordination, stability + control
Planes of Movement: Incorporate flexion, extension, rotation + lateral movement throughout the class
Repertoire: L2 repertoire should form the foundation, with opportunities to explore more complex variations and transitions without progressing into L3 skills
Cool Down: Gradually transition from challenge into mobility, integration + recovery
Cueing: HOW BUILD SHOULD SOUND
Focused + efficient.
Clients should already understand basic Reformer terminology and equipment setup, allowing cueing to become more concise and movement-focused.
Assume familiarity.
Avoid reteaching foundational concepts unless needed. Give clients the setup, intention + direction and allow them to move.
Connected.
Use cueing to create continuity between exercises so transitions feel like part of the sequence rather than a complete stop and reset.
Precise.
Refine alignment, control, range + movement quality as repertoire becomes more complex.
Progressive.
Layer challenge intentionally through coordination, resistance, range, stability + complexity rather than simply adding more repetitions.
Fluid.
Encourage clients to anticipate transitions and move with increasing independence, creating a steady rhythm without sacrificing control.
Challenging – Engaging – Refining
Take your Reformer practice further with progressive L2–3 repertoire, complex movement patterns, layered variations, and connected sequencing that demand greater strength, coordination, stamina, and control.
Designed for experienced Reformer clients, FLOW 2/3 moves with less instructional breakdown and assumes a strong understanding of Pilates foundations, equipment + L2 repertoire.
Prerequisites: Minimum 3 ALIGN + 3 BUILD classes
Intensity: Medium–High
Impact: Low
Pace: Focused + progressive
Heat: Room temperature
Accessibility: Experienced Reformer clients; confident equipment knowledge, transitions + L2 repertoire required
Variations
Building from established L2 repertoire into L2/3 variations + progressions
Layering complexity through coordination, range of motion, balance, stability + resistance
Connecting exercises through more advanced transitions and continuous sequencing
Introducing more challenging unilateral, asymmetrical + weight-bearing work
Exploring increased ranges of flexion, extension, rotation + lateral movement where appropriate
Using spring resistance strategically to challenge strength, stability + control
Progressing familiar repertoire rather than introducing complexity without a clear foundation
Creating opportunities to explore L3 concepts and repertoire without requiring full L3 proficiency
Expectations
Levels: Reformer L2–3
Experience Required: Clients should confidently understand Reformer setup, spring changes, foundational terminology + common transitions
Spring Options: Intentional spring choices used to challenge strength, stability, control + complexity
Props: Jumpboards, Weights, resistance bands, Pilates ball, platform extender + other props when appropriate
Class Structure
Warm Up: Minimum 5 mins of purposeful movement that prepares the body for progressive L2/3 repertoire without extensive foundational review
Body: Challenging, connected sequencing focused on full-body strength, coordination, stamina, control + expanding repertoire
Planes of Movement: Incorporate flexion, extension, rotation + lateral movement with increasingly complex relationships between planes
Repertoire: L2 repertoire provides the foundation, with intentional progressions into L2/3 exercises, variations + transitions
Cool Down: Gradually transition from higher-level work into mobility, integration + recovery
Cueing: HOW FLOW 2/3 SHOULD SOUND
Concise + confident.
Clients should not require extensive setup or explanation of foundational Reformer movements. Cue what they need and allow them to move.
Assume experience.
Use established Pilates and Reformer terminology. Clients should be comfortable managing springs, equipment + common transitions independently.
Progressive.
Begin from recognizable repertoire and intentionally build complexity through range, coordination, stability + variation.
Connected.
Create purposeful transitions and longer sequences that allow the class to maintain momentum without sacrificing precision.
Refining.
Cue beyond simply completing the exercise. Challenge clients to explore greater control, efficiency, precision + quality of movement.
Challenging, not rushed.
The class should feel demanding because of the repertoire, sequencing + level of control required—not because clients are being pushed through movements at excessive speed.
Comprehensive – Refined – Advanced
Explore the advanced and super-advanced Pilates repertoire through progressive programming that challenges strength, control, coordination, precision, and movement mastery.
Designed for experienced practitioners, L3 assumes a comprehensive understanding of Reformer repertoire and equipment. Expect extensive ranges of motion, intricate transitions, sophisticated variations, and fluid sequencing with minimal foundational instruction. The goal is not simply greater intensity, but a deeper exploration and refinement of the Pilates method.
Prerequisites: Minimum 5 FLOW 2/3 classes
Intensity: Med-High
Impact: Low
Pace: Progressive + repertoire-focused
Heat: Room temperature
Accessibility: Advanced practitioners; comprehensive Reformer experience, equipment confidence + strong L2/3 repertoire required
Variations
Progressing established L2/3 repertoire into advanced + super-advanced exercises and variations
Exploring extensive ranges of flexion, extension, rotation, lateral flexion + full-body integration
Layering complexity through coordination, balance, instability, resistance + increasingly sophisticated movement patterns
Incorporating intricate transitions that require confidence, control + familiarity with the equipment
Exploring advanced weight-bearing, inversion, unilateral + asymmetrical repertoire where appropriate
Connecting classical and contemporary repertoire through intentional, fluid sequencing
Providing opportunities to refine advanced skills rather than simply increasing intensity, load or repetitions
Encouraging exploration of the fullest expression of an exercise while maintaining precision, control + individual choice
Expectations
Levels: Reformer L3 + advanced repertoire
Experience Required: Comprehensive understanding of L1–2 repertoire and strong familiarity with L2/3 exercises, transitions, spring changes, equipment setup + Pilates terminology
Spring Options: Intentional spring choices based on repertoire, individual bodies + the intended relationship between resistance, support and control
Props: Used purposefully to expand, support or challenge advanced repertoire rather than as the primary driver of intensity. Jumpboards, weights, balls, bands.
Class Structure
Warm Up: Minimum 5 mins of purposeful, progressive movement that prepares the body for advanced ranges, load + complexity
Body: Repertoire-focused sequencing that explores advanced and super-advanced Pilates through strength, control, coordination, mobility + full-body integration
Planes of Movement: Explore flexion, extension, rotation, lateral flexion + multiplanar movement with sophisticated transitions between them
Repertoire: Advanced and super-advanced repertoire should be a defining feature of the class, supported by foundational exercises where they serve the progression or sequencing
Cool Down: Intentional integration and mobility that brings the body out of advanced ranges and returns the class to a connected finish
Cueing: HOW LEVEL 3 SHOULD SOUND
Concise + repertoire-focused.
Use established Pilates terminology and exercise names. Clients should understand common setups and movement patterns without extensive explanation.
Assume proficiency.
Participants are expected to manage equipment, springs, transitions + positioning with a high degree of independence.
Refined.
Cue the details that elevate an established movement—precision, timing, control, efficiency, range + quality—rather than reteaching its foundations.
Fluid.
Allow repertoire to connect through intentional transitions with minimal unnecessary stopping or resetting.
Explorative.
Create space to investigate advanced ranges, variations + expressions of the method while respecting individual bodies and maintaining choice.
Mastery over intensity.
Advanced does not mean faster, heavier or harder for the sake of difficulty. The challenge should come from the repertoire itself and the strength, coordination, precision + control required to execute it well.
Energetic – Robust – Strong
A dynamic, full-body Reformer class that blends Pilates principles with resistance training, athletic movement, and functional strength. Designed for clients confident in L2 repertoire and ready to explore a more strength-driven approach to the Reformer.
Expect purposeful programming, weights, props, and dynamic sequencing that challenge power, stamina, coordination, and full-body control while maintaining precision + intention.
Recommended: Min 5 FLOW L2–3 classes
Intensity: Medium–High
Impact: Low–Moderate
Pace: High-energy + performance-driven
Heat: Room temperature
Accessibility: Experienced Reformer clients; confidence with equipment, foundational transitions + L2 repertoire required
Variations
Building athletic movement patterns from an established Pilates + Reformer foundation
Layering challenge through resistance, load, tempo, range of motion + longer working sequences
Integrating weights, bands, balls + other props to expand strength and conditioning opportunities
Incorporating functional patterns such as squatting, hinging, lunging, pushing, pulling + carrying variations where appropriate
Using unilateral and asymmetrical work to challenge balance, coordination + stability
Incorporating controlled power, dynamic movement + low-impact cardiovascular challenges
Using the Reformer creatively as a tool for resistance training while maintaining safe equipment mechanics
Progressing intensity through purposeful load and programming rather than relying solely on advanced Pilates repertoire
Expectations
Levels: Reformer L2+
Experience Required: Clients should confidently understand basic equipment setup, spring changes, common transitions + foundational Reformer movement patterns
Weight Options: Moderate weights appropriate to the movement, programming + individual client
Spring Options: Used strategically to create resistance, support, power + stability challenges
Props: Jumpboard, Weights, resistance bands, Pilates ball, platform extender + other strength-focused equipment as appropriate
Class Structure
Warm Up: Minimum 5 mins of progressive full-body movement to establish alignment, raise body temperature + prepare for load and dynamic movement
Body: Athletic, full-body programming integrating Reformer repertoire, functional strength, resistance training + conditioning
Movement Patterns: Incorporate pushing, pulling, squatting, hinging, lunging, rotation, anti-rotation + locomotion-inspired patterns where appropriate
Repertoire: L2 Pilates provides the movement foundation, but advanced Pilates repertoire is not the goal of this class. Complexity should come primarily through athletic programming, resistance, coordination + load.
Cool Down: Gradually reduce intensity with mobility, breath + intentional recovery
Cueing: HOW ATHLETIC SHOULD SOUND
Energetic + confident.
Create momentum and encourage effort while maintaining clear direction and control.
Performance-focused.
Cue clients toward strong, efficient movement mechanics, stability + purposeful execution under load.
Concise.
Clients should already understand foundational Reformer setup, allowing cueing to focus on the movement, challenge + intention rather than extensive equipment instruction.
Strength-driven.
Use language around resistance, power, control, stability + capacity while keeping the Pilates principles present.
Progressive.
Layer challenge through load, resistance, tempo, range + coordination. More advanced Pilates repertoire is not automatically the progression.
Athletic, not chaotic.
Dynamic pacing should never come at the expense of alignment, control or equipment safety. The class should feel powerful and high-energy while remaining intentional and well structured.
Progressive – Empowered – Focused
A focused 45-minute Reformer class blending the adaptability of OPEN with the progressive challenge of BUILD + FLOW (L2–3). Expect efficient, full-body sequencing with layered options that allow clients to work from strong foundations or progress into greater strength, coordination, and complexity.
Designed to keep you moving with intention, EXPRESS delivers a well-rounded Reformer workout with less downtime and plenty of opportunity to meet the challenge that’s right for you.
Recommended: 3+ ALIGN classes or equivalent Reformer experience
Intensity: Medium
Impact: Low
Pace: Brisk + energizing
Heat: Room temperature
Accessibility: Foundational Reformer experience recommended; layered L1–2+ options based on the clients in the room
Variations
Establishing foundational movement patterns before layering L2+ progressions where appropriate
Programming to the clients in the room, with options to adjust springs, range, resistance + complexity
Using connected sequences and efficient transitions to maximize the 45-minute format
Layering challenge through coordination, balance, resistance, range of motion + stability
Offering foundational options alongside more progressive variations without interrupting the flow of class
Incorporating unilateral + asymmetrical work to build strength, balance and control
Prioritizing full-body programming and purposeful movement over fitting more exercises into less time
Expectations
Levels: Reformer L1–2+, adapted to the clients attending
Recommended: After 3+ ALIGN classes or equivalent Reformer experience
Spring Options: Intentional spring choices based on the exercise, client experience + desired challenge
Props: Light weights, resistance bands, Pilates ball, platform extender + other props when appropriate
Class Structure
Warm Up: Minimum 5 mins to establish breath, alignment + movement patterns while efficiently preparing for progressive work
Body: Connected, full-body sequencing balancing strength, mobility, stability + coordination within the 45-minute format
Planes of Movement: Incorporate flexion, extension, rotation + lateral movement throughout the class
Repertoire: Begin from established foundations and layer L2+ repertoire and variations based on the experience of the room
Cool Down: A concise but intentional finish incorporating mobility + recovery
Cueing: HOW EXPRESS SHOULD SOUND
Clear + efficient.
Give clients what they need to set up and move confidently without unnecessary explanation or downtime.
Read the room.
Adjust the level and complexity based on who is attending rather than teaching EXPRESS at one predetermined level.
Layered.
Establish a strong foundational movement and offer purposeful progressions for clients ready for greater challenge.
Connected.
Use thoughtful transitions and sequencing to maintain momentum throughout the shorter format.
Choice-based.
Allow clients to select the range, spring, variation + level that best supports their practice that day.
Brisk, not rushed.
The 45-minute format should feel efficient and energizing, but never at the expense of control, precision or movement quality.

Pilates

Intentional – Accessible – Foundational
The perfect place to start or return to the foundations. ALIGN focuses on Pilates fundamentals, postural awareness, intentional movement, and smooth sequencing to build lasting strength, mobility, and confidence.
Expect a balanced, lower-intensity class designed to reinforce healthy movement patterns while giving clients the space to connect with their movement.
Intensity: Low
Impact: Low
Pace: Gentle + guided
Heat: Room temperature
Accessibility: Mat-based movement, floor transitions + choice-based options
Variations:
Progressing movements from L1 to L2 when appropriate — for example, Swim Prep into Leg Pull Front Prep
Offering options to support the head and neck during flexion
Adding loop bands to increase resistance and glute activation
Providing options to adjust range of motion, positioning + intensity
Using intentional, movement-focused cueing without over-cueing individual muscle groups
Prioritizing movement quality, control, fluidity + efficiency throughout sequences
Expectations:
Levels: Pilates L1–2
Weight Options: Light weights, 2–3 lbs maximum
Class Structure:
Warm Up: Minimum 5 mins to establish breath, alignment + foundational movement patterns
Body: Intentional Pilates sequencing with a focus on core + glute activation
Planes of Movement: Incorporate rotation, flexion + extension throughout the class
Cool Down: Gradually bring the class to a smooth, intentional finish with mobility + recovery
Cuing: HOW ALIGN SHOULD SOUND
Clear + simple.
Give clients the information they need to begin moving, then build from there.
Guided, not over-cued.
Allow clients time to experience the movement before adding corrections or enhancements.
Movement-focused.
Cue the action and direction of the movement rather than narrating every muscle that should be working.
Choice-based.
Offer options as valid ways to experience the exercise—not as the “easy” and “hard” versions.
Progressive.
Begin with the foundational movement and intentionally build toward L2 variations when appropriate.
Dynamic – Supportive – Progressive
Build on your Pilates foundation with dynamic transitions, layered movement, and progressive challenges grounded in the Pilates method.
Expect a heat-building workout designed to develop strength, stamina, core connection, control + confidence through increasingly challenging movement patterns.
Intensity: Moderate
Impact: Low
Pace: Strong + steady
Heat: Room temperature
Accessibility: Mat-based movement, standing + floor transitions, choice-based options + guided intensity
Variations:
Establishing foundational movement patterns before progressing into L2 variations — for example, Hip Lift into Single-Leg Hip Lift with props
Layering in supportive options as needed — for example, knees grounded during plank variations
Progressing movements through range of motion, leverage, balance + complexity
Adding props to increase resistance, intensity or instability
Using intentional, activating cues when appropriate while maintaining fluidity + efficiency
Providing clear opportunities for clients to build or reduce intensity without disrupting the sequence
Expectations:
Levels: Pilates L1–2
Weight Options: Guided light weights, 2–3 lbs
Class Structure:
Warm Up: Minimum 5 mins to establish connection, mobility + foundational movement patterns
Body: Progressive Pilates sequencing with a focus on core + glute strength, control + stamina
Planes of Movement: Incorporate rotation, flexion + extension throughout the class
Standing Sequence: Include at least one intentional standing series to challenge balance, stability + full-body integration
Cool Down: Gradually bring the class to a smooth, intentional finish with mobility + recovery
Cuing: HOW BUILD SHOULD SOUND
Confident + concise.
Establish the movement clearly, then allow clients to move with less continuous instruction.
Foundation first.
Pattern the foundational exercise before progressing into L2 repertoire, added load, or more complex variations.
Progressive + layered.
Build challenge intentionally through range, resistance, instability, coordination, or variation rather than changing everything at once.
Supportive + adaptable.
Layer in support cues and options when needed without interrupting the momentum of the class.
Active, not rigid.
Use stronger activation cues when they support the movement, while continuing to prioritize fluidity, breath, and efficient movement over bracing.
Challenge with control.
Encourage clients to explore intensity while maintaining the quality and control of the Pilates repertoire.
Challenging – Progressive – Athletic
Our most challenging Mat Pilates class combines structured, progressive sequencing with athletic movement for a dynamic, full-body workout.
Expect intentional challenges designed to develop strength, coordination, stamina, balance + control while staying grounded in Pilates principles.
Intensity: Medium–High
Impact: Low
Pace: Controlled + challenging
Heat: Room temperature
Accessibility: Mat-based movement, standing + floor transitions, choice-based options + guided intensity
Variations:
Ensuring foundational and L2 movement patterns are established before progressing to athletic variations — for example, Twist with Round Back with weights progressing into Full Teaser with arm work
Layering supportive options throughout — for example, offering the choice to omit props or weights while maintaining the movement pattern
Progressing movements through leverage, range of motion, balance, coordination + complexity
Combining multiple movement patterns into intentional sequences — for example, Breast Stroke into Double Leg Kick into Full Swan
Adding props to increase resistance, intensity or instability
Using more activating and performance-focused cues when appropriate while maintaining control, balance + efficiency
Offering opportunities to increase challenge without making the most advanced variation the expectation
Expectations:
Levels: Pilates L2 + athletic progressions
Weight Options: Guided weights of 2–3 lbs, maximum 5 lbs
Class Structure:
Warm Up: Minimum 5 mins, beginning in standing to introduce balance, coordination + full-body connection
Body: Progressive, athletic Pilates sequencing focused on full-body strength, core connection, stamina + control
Standing Work: Class begins in standing and incorporates intentional balance + coordination challenges
Planes of Movement: Incorporate rotation, flexion + extension throughout the class
Cool Down: Gradually bring the class to a smooth, intentional finish with mobility + recovery
Cueing: HOW STRONG SHOULD SOUND
Confident + direct.
Assume familiarity with foundational Pilates repertoire and use concise cues that keep clients moving.
Progressive + complex.
Establish the movement pattern, then layer challenge through coordination, load, range, balance, or more advanced repertoire.
Athletic + intentional.
Use energetic, activating cues to support strength and effort without sacrificing the control and precision of the Pilates method.
Layered, not rushed.
Build multiple elements into an exercise or sequence while giving clients enough time to organize and execute each progression.
Autonomous + choice-based.
Give clients clear opportunities to adjust load, omit props, or return to an earlier variation while keeping them connected to the class.
Challenge with efficiency.
Encourage greater effort without unnecessary gripping, bracing, or tension. More challenge should still produce organized, efficient movement.

BARRE

Energizing – Challenging – Rhythmic
Our signature Barre class blends ballet-inspired movement, Pilates precision, and strength work in beat-driven sequences designed to build coordination, stability + endurance.
Expect high-repetition, low-weight movement, deep core connection, intentional sequencing + plenty of spice.
Intensity: Medium–High
Impact: Low
Pace: Beat-driven
Heat: Room temperature
Accessibility: Grip socks welcome, standing + floor transitions, mat work + choice-based progressions
Variations:
Cueing and establishing foundational Barre positions before adding layers or complexity
Ensuring proper alignment + movement mechanics throughout sequences
Building intentional, beat-driven movement sequences from simple patterns into layered progressions
Progressing movements through range of motion, tempo, balance + coordination
Giving options to add props such as bands, balls, blocks + light weights to amplify intensity
Providing options to increase or decrease intensity while maintaining the integrity of the movement pattern
Expectations:
Weight Options: 2–3 lbs, maximum 5 lbs
Class Structure:
Warm Up: Minimum 5 mins to establish alignment, mobility + connection to the beat
First Half: Primarily standing Barre work using the barre for support, incorporating lower-body, upper-body + core-focused sequencing
Second Half: Mat-based sequencing that intentionally complements the standing work and targets opposing or different muscle groups — for example, avoid pairing a standing turnout-focused sequence directly with side-lying clamshell work
Cool Down: Minimum 5 mins to gradually bring the heart rate down
Stretch: Minimum 5 mins to finish with intentional mobility + recovery
Cuing: HOW RISE BARRE SHOULD SOUND
Energetic + rhythmic.
Match the energy of the class and use concise, beat-driven cues that keep clients connected to the movement and music.
Clear + anticipatory.
Cue transitions, direction changes, and new movement patterns before they happen so clients can move confidently without losing the rhythm.
Foundation first.
Establish the foundational position and movement pattern before adding repetitions, range, props, or more complex choreography.
Layered + intentional.
Build sequences progressively, allowing clients to understand each movement before adding another layer of coordination or intensity.
Supportive + choice-based.
Offer options to adjust range, resistance, props, or complexity while keeping everyone connected to the same movement experience.
Energizing, not frantic.
Create challenge through repetition, resistance, coordination, and rhythm without sacrificing alignment or movement quality. The beat supports the movement—it doesn't dictate it.
Elevated – Dynamic – Athletic
45-Minute Class
A barre-driven workout combining strength-focused slow burns with beat-based cardio intervals to build endurance, coordination, control + full-body strength.
Low-impact options are always provided, with intentional progressions to turn up the intensity. Set to motivating music, expect a high-repetition, feel-good workout that keeps you moving and leaves you energized + elevated.
Intensity: Medium–High
Impact: Low–Medium
Pace: Rhythmic + athletic
Heat: Room temperature
Accessibility: Grip socks mandatory or clean indoor runners recommended, standing + floor transitions, mat work + choice-based progressions
Variations:
Establishing foundational Barre positions + movement patterns before adding speed or complexity
Incorporating beat-driven cardio sequences and athletic full-body movement
Ensuring proper alignment + movement mechanics as pace and intensity increase
Layering sequences through tempo, range of motion, coordination + complexity
Providing low-impact options for cardio-based movements
Giving options to add props such as bands, balls, blocks + light weights to amplify intensity
Offering clear options to increase or decrease intensity while maintaining the intended movement pattern
Expectations:
Weight Options: 2–3 lbs, maximum 5 lbs
Class Structure:
Warm Up: Minimum 5 mins to gradually increase heart rate, establish movement patterns + connect to the beat
Body: Cardio-driven Barre sequencing that alternates strength-focused slow burns with athletic, beat-based intervals
Full-Body Movement: Incorporate upper body, lower body + core throughout the class, with intentional transitions between strength and cardio work
Cool Down: Minimum 5 mins to gradually bring the heart rate down
Stretch: Minimum 5 mins to finish with mobility + recovery
Cueing: HOW PULSE/EXPRESS SHOULD SOUND
Energetic + athletic.
Use motivating, confident cues that encourage effort and endurance while keeping clients connected to movement quality.
Clear + anticipatory.
Cue transitions, direction changes, and upcoming intervals before they happen so clients can move confidently through faster-paced sequences.
Foundation first.
Establish the foundational movement pattern before increasing speed, impact, resistance, or complexity.
Rhythmic + responsive.
Use the music to drive energy and pacing while adjusting cues and intensity to what you see happening in the room.
Progressive + choice-based.
Offer low-impact options first, then layer opportunities for greater range, speed, resistance, impact, or complexity.
Challenging, not chaotic.
Build intensity through purposeful cardio intervals, repetition, resistance, and full-body movement without sacrificing control or efficient mechanics.

STRENGTH

Grounded – Intentional – Balanced
Build full-body strength through steady, intentional movement with a focus on alignment, control + strong foundations.
Using bodyweight, bands, weights + other props, this supportive class helps clients develop strength, stability, mobility + confidence through purposeful movement.
Intensity: Medium–High
Impact: Low
Pace: Steady + supportive
Heat: Room temperature
Accessibility: Full weighted workout, standing + floor transitions, choice-based progressions + guided weight options
Variations
Cueing and establishing foundational positions + movement patterns before adding load or complexity
Ensuring proper alignment + movement mechanics throughout each exercise
Layering and building intentional strength sequences through range of motion, resistance + complexity
Giving options to add or increase weight selection to amplify intensity
Prioritizing slow, controlled + intentional movement rather than relying on momentum
Providing options to reduce load, range of motion or complexity when needed
Using mobility between strength exercises to reset and prepare the muscle groups before progressing
Creating purposeful transitions that allow clients to move between strength + mobility without feeling rushed
Expectations
Weight Options: 2–8 lbs, with clients encouraged to choose a load that supports control + proper movement mechanics
Class Structure
Warm Up: Minimum 5 mins to establish mobility, alignment + foundational movement patterns
Body: Strategic, focused strength sequences with intentional transitions between strength + mobility. Programming should prioritize controlled movement, full-body strength + quality of movement over speed or repetition count.
Mobility: Incorporate purposeful mobility throughout the class, particularly when transitioning between major muscle groups or movement patterns
Stretch: Minimum 5 mins to finish the class with intentional mobility + recovery
Cueing: HOW BUILD SHOULD SOUND
Grounded + intentional.
Use calm, confident cues that encourage clients to slow down, feel the movement, and work through each repetition with purpose.
Clear + foundational.
Establish the movement pattern and foundational position before adding load, range, or progression.
Strength-focused + controlled.
Encourage clients to create challenge through appropriate weight selection, range, and muscular control rather than momentum.
Progressive + choice-based.
Offer opportunities to increase or decrease load, range, or complexity while keeping clients connected to the intention of the exercise.
Balanced + responsive.
Use mobility intentionally between strength sequences, giving worked muscle groups an opportunity to move through their range of motion before transitioning to the next focus.
Strong, not rushed.
Allow enough time for clients to complete each movement with control. Intensity comes from purposeful loading and quality repetitions—not speed.
Progressive – Challenging – Functional
Feel capable and ready to THRIVE. This full-body strength class builds on foundational movement patterns through progressive circuits, multidirectional movement + balance challenges in a supportive, encouraging environment.
Expect intentional strength conditioning designed to develop muscular endurance, mobility, coordination, body awareness + confidence.
Intensity: Medium–High
Impact: Low
Pace: Steady + athletic
Heat: Room temperature
Accessibility: Full weighted workout, standing + floor transitions, choice-based progressions + guided weight options
Variations
Patterning foundational positions + movement mechanics before adding load, speed or complexity
Ensuring proper alignment throughout each exercise
Layering and progressing movements through resistance, range of motion, balance + complexity
Using varied programming formats such as timed intervals, circuits, cards + structured sets to create intentional challenges
Giving options to add or increase weight selection to amplify intensity
Prioritizing controlled, intentional movement rather than relying on momentum
Incorporating multidirectional + functional movement patterns throughout the class
Providing options to adjust load, range of motion or complexity while maintaining the intention of the exercise
Using purposeful mobility + recovery between sequences to prepare clients for the next movement pattern
Expectations
Weight Options: 2–8 lbs, with clients encouraged to select a load that allows for control, alignment + quality movement
Class Structure
Warm Up: Minimum 5 mins to establish mobility, alignment + foundational movement patterns
Body: Progressive, strategic strength-conditioning sequences designed to build full-body strength, muscular endurance + conditioning. Programming may incorporate circuits, timed intervals, balance challenges + multidirectional movement while maintaining intentional movement quality.
Mobility + Recovery: Incorporate purposeful recovery and mobility between sequences as needed to support movement quality throughout the class
Stretch: Minimum 5 mins to finish with intentional mobility + recovery
Cueing: HOW THRIVE SHOULD SOUND
Confident + encouraging.
Use clear, motivating cues that encourage clients to explore their strength, capacity, and effort.
Foundation first.
Pattern the foundational movement before adding load, balance, multidirectional movement, or more complex variations.
Progressive + functional.
Build challenge intentionally through load, range, balance, coordination, and movement complexity.
Athletic + purposeful.
Use timers, circuits, cards, and other formats to create energy and conditioning while keeping the movement itself intentional and controlled.
Choice-based + self-directed.
Encourage clients to select weights, ranges, and progressions that appropriately challenge them while maintaining movement quality.
Challenging, not rushed.
Build endurance and conditioning through strategic programming and progressive overload rather than momentum or speed. Quality repetitions remain the priority.
Efficient – Focused – Athletic
45-Minute Class
A focused, full-body strength class designed to deliver an effective workout in less time. Expect intentional strength circuits, efficient transitions + minimal rest, with options to modify or progress throughout.
Leave feeling capable, connected + ready for whatever comes next.
Intensity: Medium–High
Impact: Low
Pace: Quick + efficient
Heat: Room temperature
Accessibility: Full weighted workout, standing + floor transitions, mat work + choice-based progressions
Variations
Patterning foundational positions + movement mechanics before adding load, speed or complexity
Ensuring proper alignment throughout each exercise
Layering and progressing movements through resistance, range of motion + complexity
Using efficient programming formats such as timed intervals, circuits, cards + structured sets
Giving options to add or increase weight selection to amplify intensity
Prioritizing controlled, intentional movement rather than relying on momentum, even at a quicker pace
Providing options to adjust load, range of motion or complexity while maintaining the intention of the exercise
Using active mobility + efficient transitions between exercises without significantly slowing the pace of the class
Expectations
Weight Options: 2–8 lbs, with clients encouraged to select a load that supports control, alignment + quality movement
Class Structure
Warm Up: Minimum 5 mins to prepare the full body for strength work + gradually increase intensity
Body: Efficient, strategic full-body strength sequences designed to build strength, muscular endurance + conditioning within a condensed class format. Programming may incorporate circuits, timed intervals, cards + structured sets with purposeful, minimal rest.
Transitions: Keep transitions intentional + efficient to maintain the pace of the class while allowing enough time for safe setup, alignment + weight changes
Stretch: Minimum 5 mins to finish with intentional mobility + recovery
Cuing: HOW EXPRESS SHOULD SOUND
Confident + efficient.
Use clear, concise cues that get clients moving quickly and keep the class flowing with minimal downtime.
Foundation first.
Pattern the foundational movement before adding load, balance, multidirectional movement, or more complex variations.
Progressive + focused.
Build challenge intentionally through load, range, balance, coordination, and movement complexity.
Athletic + purposeful.
Use timers, circuits, cards, and other formats to create energy and conditioning while keeping the movement itself intentional and controlled.
Choice-based + self-directed.
Encourage clients to select weights, ranges, and progressions that appropriately challenge them while maintaining movement quality.
Efficient, not rushed.
Keep transitions purposeful and rest intentional. The shorter format means less downtime—not faster or less controlled movement.
Focused – Functional – Balanced
45-Minute Class
CORE EXPRESS is a focused strength + mobility class designed to build a stronger, more connected centre while supporting how the whole body moves.
Blending intentional core strength, stability, mobility + controlled full-body movement, expect smart sequencing that goes beyond traditional ab work. Build strength through the trunk, improve mobility + leave feeling connected, supported and ready to move.
Intensity: Medium
Impact: Low
Pace: Controlled + intentional
Heat: Room temperature
Accessibility: Mat-based movement, standing + floor transitions, choice-based progressions + guided intensity
Variations
Establishing foundational positions + movement patterns before adding load, instability or complexity
Cueing core connection through functional movement rather than focusing solely on abdominal exercises
Ensuring proper alignment + movement mechanics throughout each sequence
Layering and progressing movements through resistance, range of motion, balance + stability
Incorporating flexion, extension, rotation + anti-rotation to create well-rounded core programming
Including standing core work alongside mat-based strength to support full-body integration
Using mobility to complement strength work and create purposeful transitions between sequences
Giving options to add light weights, bands, balls, blocks + other props to increase resistance or challenge stability
Providing options to adjust load, range of motion, leverage + complexity while maintaining the intention of the movement
Prioritizing controlled, intentional movement rather than speed or momentum
Expectations
Weight Options: Bodyweight + 2–8 lbs as appropriate for the movement and client
Class Structure:
Warm Up: Minimum 5 mins to establish breath, core connection, spinal mobility + prepare the body for movement
Body: Intentional core strength + mobility sequencing focused on stability, control, rotation + full-body integration. Flow between strength and mobility while incorporating both standing + mat-based movement
Cool Down + Stretch: Minimum 5 mins to gradually decrease intensity with intentional mobility, stretching + recovery
HOW CORE EXPRESS SHOULD SOUND
Focused + intentional.
Use clear, concise cues that help clients connect to the purpose of the movement without over-cueing individual muscle groups.
Foundation + connection first.
Establish the movement pattern and foundational position before adding load, instability, leverage, or complexity.
Integrated + functional.
Cue the core as part of full-body movement, emphasizing how the trunk supports strength, balance, coordination, and movement in every direction.
Controlled + responsive.
Encourage clients to create support without unnecessary gripping, bracing, or rigidity. Prioritize control over speed or momentum.
Progressive + choice-based.
Build challenge through load, leverage, range, balance, resistance, and instability while offering options that maintain the intention of the movement.
Balanced + multidirectional.
Coach the trunk through flexion, extension, rotation, anti-rotation, and stabilization rather than emphasizing one type of core work.
Strong + mobile.
Allow strength and mobility to work together. Use mobility intentionally to create transitions, restore movement, and prepare the body for what comes next.

ROUSE

Release – Refresh – Restore
ROUSE is our invigorating take on Buti Yoga. Set to a powerful, beat-driven playlist, intentional sequencing moves you through breath-led flow, isometric holds, dynamic bursts + expressive movement.
Expect to sweat, shake, release + reconnect with your body’s natural rhythm.
Intensity: Medium–High
Impact: Low–Medium, with options provided
Pace: Rhythmic + expressive
Heat: Warm
Accessibility: Mat-based movement with standing sequences, floor transitions, choice-based movements + progressions, grip socks welcome
Variations
Patterning foundational positions + movement before adding intensity, speed or complexity
Ensuring proper alignment and offering props to support positioning when needed
Layering and building intentional movement sequences while maintaining connection to breath + rhythm
Giving options to increase or decrease range of motion, impact + intensity
Maintaining flow through yoga asana as dynamic and expressive movement is layered in
Using isometric holds, dynamic bursts + rhythmic movement to build intensity throughout sequences
Providing choice-based options that allow clients to stay connected to the intention of the movement at their own level
Encouraging expressive movement without sacrificing alignment, control or body awareness
Expectations
Weight Options: None
Class Structure
Warm Up: Minimum 5 mins, beginning seated or kneeling to establish breath, mobility + connection to movement
Build: Gradually build from the warm-up, progressing from mat-based movement into standing sequences
Body: Breath-led, beat-driven sequencing that blends yoga asana, isometric holds, dynamic bursts + expressive movement. Maintain an elevated, consistent rhythm while allowing intentional moments of control + connection throughout.
Cool Down: Minimum 5 mins to gradually decrease intensity, slow the rhythm + transition toward the end of class
Class Ending: Finish with 2–3 mins of Savasana to allow for stillness, recovery + reconnection
Cuing: HOW ROUSE SHOULD SOUND
Rhythmic + expressive.
Use the music, breath, and energy of the room to support movement while encouraging clients to explore their own rhythm and expression.
Grounded + foundational.
Establish the foundational yoga shape or movement pattern before adding dynamic movement, intensity, or expressive layers.
Clear + anticipatory.
Cue transitions and directional changes early enough that clients can stay connected to the flow without having to stop and watch.
Breath-led + fluid.
Use breath to support transitions, holds, and dynamic movement while maintaining continuity through the yoga asana.
Progressive + choice-based.
Build intensity through range, rhythm, dynamic bursts, isometric holds, or expressive movement while offering options to dial the experience up or down.
Expressive, not prescriptive.
Create space for clients to move in a way that feels natural to their body. Encourage exploration and release without prescribing how the movement should look or feel.
Energized + connected.
Maintain the rhythm and intensity of the class while keeping clients connected to breath, movement quality, and their own experience.
Fluid – Heated – Flowing
ROUSE Flow is a heated, wave-like movement experience blending yoga flow, primal movement patterns + expressive sequencing into one continuous rhythm.
Guided by breath and powerful playlists, expect layered movement, grounded strength + spacious stretching that builds heat through control and connection rather than cardio. Leave feeling open, refreshed + energized.
Intensity: Low–Medium
Impact: Low / No cardio
Pace: Rhythmic + expressive
Heat: Heated
Accessibility: Mat-based movement with standing sequences, floor transitions, choice-based movements + progressions, grip socks welcome
Variations
Patterning foundational positions + movement before adding range, depth or complexity
Ensuring proper alignment and offering props to support positioning when needed
Layering and building intentional movement sequences while maintaining connection to breath + rhythm
Giving options to increase or decrease range of motion, depth + intensity
Maintaining continuous flow through yoga asana, primal movement + expressive transitions
Using holds, controlled movement + extended ranges to build heat without incorporating cardio-based intervals
Providing choice-based options that allow clients to explore movement while maintaining control + body awareness
Encouraging fluid, expressive movement without sacrificing alignment or intention
Expectations
Weight Options: None
Class Structure
Warm Up: Minimum 5 mins, beginning seated or kneeling to establish breath, mobility + connection to movement
Build: Gradually progress from the warm-up, moving from mat-based movement into standing sequences while maintaining a continuous, breath-led flow
Body: Heated, rhythmic sequencing blending yoga asana, primal movement, holds + expressive flow. Build intensity through control, range of motion, sustained movement + connection rather than cardio or impact.
Flow: Prioritize seamless, intentional transitions and continuous movement, allowing sequences to feel connected rather than exercise-to-exercise
Cool Down: Minimum 5 mins to gradually decrease intensity, create space for deeper stretching + transition toward stillness
Class Ending: Finish with 2–3 mins of Savasana for stillness, recovery + reconnection
Cuing: HOW ROUSE FLOW SHOULD SOUND
Fluid + spacious.
Use clear, minimal cues that allow movement to unfold continuously without interrupting the rhythm of the class.
Grounded + foundational.
Establish the foundational yoga shape or movement pattern before layering flow, primal movement, or expressive variations.
Clear + anticipatory.
Cue transitions and directional changes early enough that clients can move seamlessly from one shape into the next.
Breath-led + connected.
Use breath to guide pacing, transitions, and movement quality, creating a continuous relationship between one movement and the next.
Layered + choice-based.
Build sequences gradually through range, strength, mobility, and expressive movement while giving clients space to stay with an earlier variation.
Expressive + exploratory.
Encourage clients to explore rhythm, range, and movement within the structure of the sequence without prescribing how their movement should look.
Flowing, not rushed.
Allow the class to build heat through continuous, controlled movement rather than cardio or speed. Prioritize connection and fluidity over intensity.

YOGA

Nurturing – Still – Supportive
A slow, grounding practice blending Yin Yoga with supportive Restorative postures to encourage deep release, relaxation + mobility.
Expect long-held poses, intentional breath + plenty of support as you soften, settle + reconnect with your body.
Intensity: Low
Impact: Low
Pace: Slow + deeply supported
Heat: Warm
Accessibility: Mat-based movement, floor transitions, props, supported postures + choice-based options
Variations
Creating mindful, intentional sequences through Yin + Restorative postures
Using complementary or oppositional movement patterns to create balance throughout the practice
Using bolsters, blocks + other props to fully support the body
Providing variations and modifications that allow clients to choose an appropriate depth + level of support
Allowing intentional space between longer holds for neutral positioning, gentle movement + observation
Transitioning from more active Yin postures into increasingly supported Restorative shapes as the class progresses
Using calm, minimal cueing that allows space for silence, breath + individual experience
Choosing a gentle, calming playlist that supports stillness + relaxation
Providing sufficient time at the end of class for extended rest + meditation
Expectations
Weight Options: None
Class Structure
Opening: Begin with 3–5 mins in a grounding posture with intentional breathwork to establish stillness + connection
First Half – Yin: Move through intentionally sequenced, floor-based Yin postures incorporating complementary or oppositional positions — for example, internal + external rotation
Yin Holds: Postures are generally held for 3–5 mins, allowing time to settle into each shape without forcing range or depth
Transition: Gradually shift from Yin into more supported, restful movement as the class progresses
Second Half – Restorative: Incorporate fully supported Restorative postures using bolsters, blocks + props. Allow longer periods of stillness with minimal muscular effort, giving clients time to settle + rest
Class Ending: Finish with a minimum 10-minute Savasana, stillness or guided meditation to support deep rest + integration
Cuing: HOW YIN RESTORATIVE SHOULD SOUND
Nurturing + grounded.
Use a warm, steady voice that invites clients to settle into the practice without expectation or urgency.
Clear + supportive.
Give simple setup cues and allow plenty of time to arrange props so the body feels genuinely supported before settling into each shape.
Somatic + exploratory.
Encourage awareness of sensation, breath, and response during the Yin portion without asking clients to strive for greater depth or range.
Choice-based + adaptable.
Offer variations, modifications, and prop options that allow clients to find the version of each shape that works for their body.
Slow + spacious.
Allow long holds to unfold with minimal interruption. Use silence intentionally rather than filling the space with continuous instruction.
Supported, not effortful.
As the class moves into Restorative postures, shift away from active exploration toward greater physical support, ease, and stillness.
Quieter as you go.
Gradually reduce cueing through the second half of class, allowing longer periods of silence as clients move toward Restorative holds and Savasana.
Grounding – Expansive – Meditative
Yin Yoga uses long-held, floor-based postures to encourage deep release, mobility + connection.
Expect mindful stillness, breath + sensation as you settle into the practice, leaving you feeling open, grounded + refreshed.
Intensity: Low
Impact: Low
Pace: Still + somatic
Heat: Warm
Accessibility: Mat-based movement, floor transitions, props, supported postures + choice-based options
Variations
Creating mindful, intentional sequences between Yin postures
Using complementary or oppositional movement patterns to create balance throughout the practice
Offering props such as bolsters + blocks to support the body and encourage comfort within longer holds
Providing variations and modifications that allow clients to choose an appropriate depth for each posture
Allowing time between longer holds for neutral, gentle movement + observation
Using calm, supportive cueing that allows space for silence + individual experience
Choosing a gentle, calming playlist that supports the pace + intention of the class
Providing sufficient time at the end of class for extended stillness + meditation
Expectations
Weight Options: None
Class Structure
Opening: Begin with 3–5 mins in a grounding posture with intentional breathwork to establish stillness + connection
Body: Move through intentionally sequenced, floor-based Yin postures, incorporating complementary or oppositional positions — for example, internal + external rotation
Holds: Postures are generally held for 3–5 mins, allowing time to settle into each shape without forcing range or depth
Transitions: Allow intentional space between longer holds for neutral positioning, gentle movement + awareness before transitioning into the next posture
Class Ending: Finish with 7–10 mins of Savasana, stillness or guided meditation to support rest + integration
Cuing: HOW YIN SHOULD SOUND
Grounded + spacious.
Use calm, minimal cues to establish each shape, then give clients time and quiet to settle into their experience.
Clear + supportive.
Offer simple setup cues and thoughtful use of props so clients can find a position they can comfortably sustain.
Somatic + exploratory.
Encourage clients to notice sensation, breath, and their own response rather than striving for a particular depth or shape.
Choice-based + adaptable.
Provide variations, modifications, and prop options that allow each client to determine what feels appropriate in their body.
Patient + unhurried.
Allow the full 3–5 minute holds to unfold without feeling the need to continuously teach, correct, or fill the silence.
Balanced + intentional.
Use oppositional movements and thoughtfully sequenced shapes to create a balanced experience across the practice.
Meditative, not instructional.
As clients settle into longer holds and Savasana, reduce the amount of cueing and allow breath, music, and stillness to become part of the experience.
Flowing – Energizing – Endurance
Yoga Sculpt blends breath-led yoga flow with isometric holds, small controlled movements, light weights, props + resistance for a full-body, low-impact workout.
Rooted in alignment + body awareness, expect intentional movement that develops strength, stability, core connection + muscular endurance while maintaining the flow and foundation of yoga.
Intensity: Medium–High
Impact: Low
Pace: Flowing + strength-focused
Heat: Room temperature
Accessibility: Mat-based movement, standing + floor transitions, choice-based progressions + guided intensity
Variations
Patterning foundational yoga positions + movement before adding weights, resistance or complexity
Ensuring proper alignment + stability before incorporating weights or props
Layering and building intentional movement sequences while maintaining connection to breath
Establishing stability through the lower body before layering upper-body weighted movement
Giving options to add isometric holds, pulses + small controlled movements to increase muscular challenge
Giving options to omit weights or props while maintaining the intention of the sequence
Progressing movements through resistance, range of motion, balance + time under tension
Maintaining flow through yoga asana as strength-based elements are layered in
Prioritizing controlled movement rather than momentum when incorporating weights
Expectations
Weight Options: 2–3 lbs maximum
Class Structure
Warm Up: Minimum 5 mins using traditional yoga asana to establish breath, mobility, alignment + connection to movement
Build: Gradually introduce light weights, resistance + strength-focused elements as the body becomes prepared for increased intensity
Body: Breath-led yoga sequencing incorporating light weights, isometric holds, pulses + controlled movements. Strength elements should be intentionally integrated into the yoga flow rather than feeling like separate exercises.
Flow: Maintain a consistent rhythm and connection between yoga asana + strength work, with intentional transitions throughout
Cool Down: Minimum 5 mins to gradually decrease intensity, return to traditional yoga-based movement + prepare for stillness
Class Ending: Finish with 2–3 mins of Savasana for stillness, recovery + reconnection
Cueing: HOW YOGA SCULPT SHOULD SOUND
Flowing + intentional.
Keep clients connected to the rhythm of the yoga flow while layering strength work without making the class feel segmented or circuit-based.
Foundation + stability first.
Establish the yoga shape and lower-body stability before adding weights, upper-body movement, resistance, or additional complexity.
Controlled + precise.
Use small movements, isometric holds, pulses, and high repetitions to create challenge through control rather than momentum or heavy load.
Balanced + integrated.
Use unilateral movement, shifting weight, and balance challenges to build full-body coordination and stability.
Progressive + choice-based.
Layer challenge through repetitions, range of motion, holds, balance, props, and light weights while allowing clients to remain with the foundational variation.
Challenging, not depleting.
Create sustained muscular endurance and plenty of challenge without pushing clients toward exhaustion. The goal is to feel worked, connected, and energized—not gassed.
Strength within the flow.
Let the yoga asana remain the foundation of the class. Strength work should enhance the flow rather than overpower it.
Gentle – Flowing – Balanced
A warm, breath-led Vinyasa flow designed to gently awaken the body, build mobility + calm the mind.
Expect intentional, flowing sequences balanced with grounding moments that leave you feeling open, restored + refreshed.
Intensity: Low–Medium
Impact: Low
Pace: Flowing + introspective
Heat: Warm
Accessibility: Mat-based movement, standing + floor transitions, breathwork, props + choice-based progressions
Variations
Patterning foundational yoga positions + movement before adding depth or complexity
Ensuring proper alignment and offering props to support positioning when needed
Layering and building intentional movement sequences while maintaining connection to breath
Creating standing flow sequences that gradually transition down to the mat
Giving options to use bolsters, blocks + other props for additional support
Progressing movements through range of motion, balance + depth while maintaining a gentle approach
Maintaining continuous, breath-led flow through yoga asana
Providing choice-based options that allow clients to explore movement without pressure to progress
Expectations
Weight Options: None
Class Structure
Warm Up: Minimum 5 mins using traditional yoga asana, breathwork + gentle mobility to establish connection to the body
Build: Gradually progress from foundational movement into standing Vinyasa sequences, allowing intensity to build slightly through continuous, breath-led movement
Body: Creative yoga flow sequences that explore mobility, balance + full-body movement while maintaining a gentle, intentional pace
Transition to Grounding: Gradually transition from standing sequences to mat-based movement, allowing the pace + intensity to naturally decrease
Cool Down: Approximately 20 mins dedicated to slower movement, deeper stretching, grounding postures + supported shapes to prepare the body for stillness
Class Ending: Finish with 2–5 mins of Savasana for stillness, recovery + relaxation
Cue: HOW SWEET FLOW SHOULD SOUND
Gentle + grounded.
Use calm, clear cues that give clients time to arrive in each shape and connect to their movement without feeling rushed.
Breath-led + flowing.
Let breath guide the rhythm and transitions of the class, creating a natural connection from one asana to the next.
Clear + spacious.
Offer enough information to support the movement, then leave space for clients to breathe, feel, and experience their practice.
Layered + intentional.
Build creative sequences gradually, establishing foundational shapes before adding range, transitions, or more complex variations.
Supportive + choice-based.
Use props, bolsters, and variations to support the individual practice, offering options without creating a hierarchy between them.
Balanced + introspective.
Balance flowing sequences with grounding moments, allowing the energy of the class to rise and soften naturally.
Restorative, not passive.
Let the extended cool-down be an intentional part of the practice, gradually shifting from active flow toward slower movement, deeper release, and rest.
Flowing – Warm – Supported
A deeply grounding class blending slow, fluid movement with longer, supported holds in a warm infrared room.
Inspired by both Yin + Flow, expect a cozy, connected practice that creates space for mobility, release + rest, leaving you feeling warm, open + soothed.
Intensity: Low
Impact: Low
Pace: Gentle + fluid
Heat: Heated
Accessibility: Mat-based movement, floor transitions, props, supported postures + choice-based options
Variations
Patterning foundational yoga positions + movement before exploring greater depth or longer holds
Ensuring proper alignment and using props to create comfort + support
Layering and building intentional movement sequences while maintaining a slow, breath-led pace
Prioritizing grounded, floor-based sequences with minimal standing work
Giving options to use bolsters, blocks + other props to support the body in each shape
Incorporating longer, supported holds inspired by Yin alongside gentle flowing movement
Providing options to adjust range of motion, depth + duration of holds
Maintaining connection to yoga asana, breath + intentional transitions throughout
Allowing space for stillness without pressure to deepen or progress a posture
Expectations
Weight Options: None
Class Structure
Warm Up: Minimum 5 mins using breathwork + gentle mobility to establish connection, warmth + grounding
Build: Gradually move from foundational floor-based movement into slow, fluid yoga sequences while keeping intensity low + supported
Body: Creative, gentle yoga flow blended with longer supported holds. Programming should prioritize mobility, breath, body awareness + ease rather than physical intensity.
Supported Holds: Incorporate intentional opportunities for longer holds using bolsters, blocks + props to allow clients to settle into each shape
Cool Down: Approximately 20 mins dedicated to slower movement, supported postures, longer holds + grounding work
Class Ending: Finish with 5–7 mins of Savasana for stillness, rest + recovery
Cuing: HOW STEEPED SHOULD SOUND
Warm + grounding.
Use a calm, steady voice that encourages clients to settle into the space, their breath, and their bodies.
Slow + fluid.
Allow transitions to unfold gradually, giving clients time to move between shapes without urgency.
Clear + spacious.
Offer enough information to establish the shape or movement, then allow quiet for clients to experience it without continuous cueing.
Supported + choice-based.
Encourage the use of bolsters, blocks, and other props to create options for comfort, support, and individual exploration.
Flowing + unhurried.
Connect yoga asanas through gentle, intentional sequences, allowing pauses and longer holds to naturally interrupt the flow.
Softening, not striving.
Encourage clients to explore sensation and range without pushing for depth, intensity, or a particular pose expression.
Quieter as you go.
Gradually reduce the amount and energy of cueing as the class transitions from movement into longer supported holds, stillness, and Savasana.

HIIT

Energizing – Powerful – Athletic
LIT – Lite It Up is our take on HIIT, combining short, intentional bursts of effort with smart recovery for an efficient, full-body workout.
Expect strength, athletic movement + low-impact cardio with options to dial the intensity up or down — designed to leave you feeling capable, energized + lit up, not wiped out.
Intensity: Medium–High
Impact: Low–Medium
Pace: Athletic bursts + intentional recovery
Heat: Room temperature
Accessibility: Low-impact options always provided, standing + floor transitions, mat work + choice-based progressions
Variations
Establishing foundational positions + movement patterns before adding speed, load or complexity
Combining cardio + strength-based movements within intentional intervals or sequences
Ensuring proper alignment + movement mechanics as intensity increases
Layering and progressing movements through range of motion, resistance, tempo + complexity
Providing low-impact options for cardio and athletic movements
Giving options to add bands, balls, weights + other props to amplify intensity
Providing options to increase or decrease load, impact + range of motion while maintaining the intention of the exercise
Using varied programming formats such as timed intervals, circuits, stations + structured work-to-recovery ratios
Encouraging athletic movement without sacrificing control, alignment or movement quality
Expectations
Weight Options: 2–8 lbs, with clients encouraged to select a load that supports control + proper movement mechanics
Class Structure
Warm Up: Minimum 5 mins to gradually increase heart rate, establish movement patterns + prepare the body for increased intensity
Body: Intentional cardio + strength-driven sequencing using short periods of effort balanced with purposeful recovery. Programming may incorporate intervals, circuits, stations or strength-focused blocks to develop full-body strength + cardiovascular endurance.
Athletic Movement: Incorporate full-body, multidirectional movement with low-impact options consistently provided. Higher-impact movement should always be presented as an option, not the expectation.
Recovery: Build intentional recovery into programming so clients can maintain movement quality + appropriate intensity throughout the class
Cool Down: Minimum 5 mins to gradually bring the heart rate down + transition out of higher-intensity movement
Stretch: Minimum 5 mins to finish with intentional mobility + recovery
HOW LIT SHOULD SOUND
Energizing + athletic.
Use confident, motivating cues that encourage effort, power, and full-body movement while keeping the energy positive and sustainable.
Foundation before intensity.
Establish the movement pattern first, then layer speed, load, range, impact, or complexity once clients understand the exercise.
Clear + anticipatory.
Cue upcoming movements, intervals, and transitions before they happen so clients can move confidently through faster-paced programming.
Progressive + choice-based.
Provide low-impact options and clear opportunities to adjust load, range, tempo, or complexity while maintaining the intention of the exercise.
Powerful + controlled.
Encourage athletic movement and purposeful effort without sacrificing balance, mechanics, or movement quality as intensity increases.
Recovery is part of the work.
Coach recovery with the same intention as effort. Give clients permission to reset, breathe, and prepare so each new interval can begin with quality.
Challenging, not depleting.
Encourage clients to work hard without treating exhaustion as the goal. LIT should leave clients feeling capable, energized, and lit up—not wiped out.

STEP

Explosive – Energetic – Athletic
45-Minute Class | Clean Indoor Runners Required
A high-energy cardio class that brings the heat with beat-driven Step combinations, full-body movement + plenty of throwback energy.
Driven by music, rhythm + a little nostalgia, expect a fun, sweaty challenge designed to build coordination, cardiovascular endurance + confidence on the Step.
Intensity: High
Impact: Low–Medium
Pace: Fast + fire-starting
Heat: Room temperature
Accessibility: Step-based movement, choice-based progressions + low-impact options, clean indoor runners required
Variations
Cueing and establishing foundational Step patterns + positions before adding speed or complexity
Building Step and cardio-based sequences that connect intentionally to the beat
Developing coordination, rhythm + cardiovascular endurance through repeated movement patterns
Ensuring proper alignment, Step setup + safe foot placement on and around the Step
Layering sequences progressively from simple, repeatable patterns into more complex combinations
Giving options to increase or decrease impact, pace + range of motion
Offering options to simplify footwork while allowing clients to remain connected to the sequence + music
Providing modifications that allow clients to stay successful within the combination rather than feeling pressure to keep up
Using directional changes + full-body movement intentionally without sacrificing control or safe Step mechanics
Expectations
Weight Options: None
Class Structure
Warm Up: Minimum 5 mins to gradually increase heart rate, introduce foundational Step patterns + prepare clients for the movement vocabulary used throughout class
Build: Begin with simple, repeatable Step patterns and progressively layer direction, rhythm, arms + complexity as clients become familiar with the sequence
Body: Cardio-driven, beat-based Step sequencing incorporating repeated combinations, full-body movement + intentional progressions. Programming should prioritize rhythm, coordination + cardiovascular endurance while maintaining an energetic, fun atmosphere.
Intensity: Maintain an elevated cardiovascular challenge while consistently offering options to reduce impact or simplify choreography without stopping movement
Cool Down: Minimum 5 mins to gradually decrease pace + bring the heart rate down
Stretch: Minimum 5 mins to finish with intentional mobility + recovery
HOW STEP SHOULD SOUND
Energetic + rhythmic.
Use confident, upbeat cues that match the music and keep clients connected to the energy and rhythm of the class.
Clear + anticipatory.
Cue footwork, direction changes, and transitions before they happen so clients have time to process what’s coming and move safely on and around the Step.
Foundation before choreography.
Establish simple, repeatable Step patterns first, then progressively layer direction, arms, rhythm, and complexity.
Repetitive + progressive.
Give clients enough repetition to learn and embody a pattern before adding the next layer. Build choreography rather than constantly introducing new movement.
Choice-based + success-focused.
Offer ways to simplify footwork, reduce impact, or remove a layer without removing clients from the combination or rhythm of the class.
Athletic + controlled.
Build cardiovascular intensity through continuous movement, range, rhythm, and optional impact while maintaining safe foot placement and Step mechanics.
Fun, not perfect.
Encourage clients to keep moving when they miss a beat or lose the choreography. Getting every step “right” is never the goal—movement, confidence, and connection to the music are.