Lift & Grow
Maintain connection to your core and pelvic floor while gaining strength.
12 wks
35 minutes a session, at home
Strengthen your body, protect your pelvic floor, and adapt with every stage of your journey.
Starting point two: train smarter. Keep the muscle, posture and cardio you've built - with a Pelvic Floor Intensive week you can repeat up to three times for a reset.
Ideal for
Women with mild to no pelvic floor symptoms, confident with strength training, who want to stay fit while training safely through pregnancy.
By the end
Learn to adjust movements without losing progress, maintaining muscle, cardio fitness and full-body strength safely, and build confidence in your body's capabilities.
What you get
A roadmap that moves with you
Workouts progress week on week, so you're never stuck repeating a routine while your body changes. You always know what's next, with a realistic 80% completion goal.
Suggested flow
35 min
35 minutes. Press play. Done.
Four follow-along workouts a week, blending strength, cardio, core and mobility - no endless floor work, every minute pulls its weight.
Live Mondays
Weekly live sessions coached by a women's pelvic health specialist - expert eyes on your movement, in a room of women in the same week and program as you.
Brain Gains, on the go
Specialist-led podcasts across prenatal, postnatal and pause - no fear tactics, no supplement pitches. You'll always know the why, not just the how.
The Pack
Your built-in support crew. Ask questions, swap tips, celebrate progress and stay accountable.
Specialist expertise
Level 4 PT, Pre/Postnatal Specialist, PN Level 2 Nutritionist - 15+ years of women's movement science in every session.
- Level 4 PT
- Pre/Postnatal Specialist
- PN Level 2 Nutritionist
Find out if this is your program. The assessment takes two minutes and tells you which program fits you right now.