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​At Connect, movement is more than exercise
It’s communication through your body’s integrated systems.
Our training is built on the foundations of functional movement patterns, planes of motion, and fascial slings, designed to create efficient, adaptive, and pain-free movement.
The result? Strength that moves, breathes, and responds, exactly as your body was designed to.
WITH CONNECT ON-DEMAND YOU GET:
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➜ Tailored strength programs designed for beginner, intermediate, and advanced levels - supporting sustainable progress at your own pace
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➜ A growing library of short and effective Mobility, Pilates, Stretch movement sessions
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➜ Nervous System Regulation options
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➜ Flexibility and autonomy
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➜ Ongoing support and accountability
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➜ Integrated step tracking
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➜ New content and resources added regularly!
INSIDE CONNECT ON-DEMAND:
STRENGTH & MOBILITY PROGRAMS
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12 Weeks
All Levels
Home/Gym
Total movement
A complete movement system for your body and mind - build strength, improve mobility, support heart health, and reset your nervous system.
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Weekly Plan:
Strength: Upper, Lower, Full Body
Mobility: Unwind tight hips, shoulders & spine
Heart Health: Steady runs or sprints
Calm & Restore: Reset your nervous system
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Outcome: Reconnect with your body. Build smart strength. Feel strong, mobile, and grounded in yourself again.
Equipment:
Dumbbells | Kettlebells | Step | Small Resistance Band | Long Resistance Band | Foam Roller | Ball
Home/Gym
Intermediate
12 Weeks
Home/Gym
All Levels
8 Weeks
athlete
sculpt
Home/Gym
All Levels
6 Weeks
strength & stability
This program blends strength, speed, and resilience so you can feel powerful again. Designed for women who miss feeling fast, capable, and driven by challenge.
Weekly Plan:
Strength & Stability
Core + Agility
Conditioning + Power
Recovery Mobility
This 8-week program is for women who want definition, posture, and strength that actually feels good in your body. Target your glutes, shoulders, and core without overtraining or burning out.
Weekly Plan:
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Glute + Core Sculpt
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Shoulder Strength + Deep Core
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Full-body Conditioning
Equipment:
Small Resistance Band
Equipment:
Skipping Rope
Rebuild posture, reduce daily aches, and move with total confidence through balanced strength and deep joint control.
Weekly Plan:
Upper Body Stability
Lower Body Control
Full Body Integration
Equipment:
Dumbbells | Kettlebells | Small Resistance Band | Long Resistance Band
Home/Gym
2 Levels
4 Weeks
Optimise
Helping you feel better in your body by balancing strength, mobility, and recovery and designed to show you how to move and train to support the functioning of your body.
Weekly Plan:
Mobility for daily function
Stability for control
Strength for resilience
Steady-state for heart health
Beginner & Intermediate
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Home/Gym
Beginner
5 Weeks
couch to 5km
Build your 5km from the ground up, safely and confidently. This isn’t just a running plan, it’s a progressive path to feeling proud, strong, and capable again.
Weekly Plan:
3x progressive run/walk sessions
Pre-run strength prep
Post-run mobility and recovery
Outcome: Run your first 5km without pain, dread, or burnout.
Home/Gym
Intermediate
4 Weeks
hip mobility & strength
Fix tight hips, unlock better movement.
This rehab-inspired series restores hip mobility and deep glute strength so you can lift, run, and move pain-free.
Phase 1: Mobility + Activation
Phase 2: Glute Strength + Control
Outcome: Stronger hips, better lifts, easier movement.
Equipment:
Dumbbells | Kettlebells | Small Resistance Band |
Long Resistance Band
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Equipment: Dumbbells | Kettlebells | Small Resistance Band |Long Resistance Band
A growing library of short and effective Mobility, Pilates, Stretch movement sessions
COMING SOON!
HOW IT WORKS
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1. Select a strength & mobility program that matches your starting level. Each program is designed to help you build functional strength, stability, and control, progressing at a pace that works for you.
2. Support your movement with follow-along sessions from our growing library — including mobility, core, Pilates, and stretch workouts. Whether it’s a morning mobility boost, a 10-minute hip or shoulder release after a busy day, or a calming reset for your nervous system, you’ll always have options to move, recover, and feel in control.
New sessions are added regularly to keep your training fresh and adaptable
WHAT THE CONNECT COMMUNITY IS SAYING