A controlled lower body class designed to strengthen your legs, glutes, and core through slow, targeted movement and deep muscle activation. *Equipment:* None or optional ankle weights *Focus:* Glutes, legs, core, lower body strength *Cycle Stage / Energy:* Follicular, ovulation or any time you feel energised and want to build strength. Can also be taken more slowly during the luteal phase by reducing pace and focusing on control. *Why this works:* This class uses slower, controlled movements to increase time under tension, helping to activate the glutes, legs, and deep core muscles more effectively. Adding optional ankle weights increases resistance whilst still keeping the movements low impact and supportive on the nervous system.