prenatal program
Deliver Strong
Feel physically prepared and mentally calm as you approach delivery.
what it is
Maintain strength, support your pelvic floor and prepare for delivery.
Created specifically for the third trimester. Low-impact strength and cardio maintain activity within your capacity while supporting pelvic floor engagement, core stability and postural changes. Includes 2-3 minute mobility and stretch drills that teach breathing through discomfort.
12 weeks · 35 minutes a session · at home
ideal for
Any woman in the third trimester without major pelvic floor symptoms who wants to move safely within her natural range, whether staying active or just starting.
by the end
By the end you'll feel physically prepared, mentally grounded, and more confident in your body's ability to handle labor.
what's each program packing?
What you get
Efficient, effective 35-min workouts
Full-body sessions that build strength, posture and confidence, no endless floor work. Expert-designed, progressive sessions blend strength, cardio, core and mobility.
Weekly live coached workouts
Real-time energy, instant feedback and encouragement from a coach and a community that have your back. Live group sessions every Monday with women in the same week and program as you.
A weekly roadmap
You'll know exactly what to do each week, the kind of guidance a personal trainer would provide, with an 80% completion goal to keep things realistic. Repeat any week when you need to.
Brain Gains
A podcast-style hub with no-fluff conversations, practical takeaways and just enough wit to keep women's health education engaging. Full access to all education: prenatal, postnatal and pause.
Community
The Pack is your built-in support crew, women moving through prenatal, postnatal and menopause journeys together. Ask questions, swap tips, celebrate progress and stay accountable.
Specialist expertise
Every program is grounded in prenatal, postnatal and menopausal fitness and movement science, built from 15+ years of experience and our founder's credentials: Level 4 PT, Pre/Postnatal Specialist, PN Level 2 Nutritionist.
start here
Find out if this is your program
The assessment takes two minutes and tells you which program fits you right now.
because we know you have questions