prenatal program
Lift & Grow
Maintain connection to your core and pelvic floor while gaining strength.
what it is
Strengthen your body, protect your pelvic floor, and adapt with every stage of your journey.
Train smarter, not harder. Sessions maintain your core and pelvic floor connection while preserving muscle tone, strength, posture and cardio fitness. Starts at a quicker pace than The Build and includes a flexible pelvic floor intensive week (repeatable up to 3 times).
12 weeks · 35 minutes a session · at home
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'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