prenatal program
The Build
Support your core through pregnancy and reduce symptoms of pelvic floor weakness.
what it is
Improve pelvic floor strength, reduce symptoms, and feel more assured in your changing body.
Begins with core and pelvic floor activation, progressing to basic strength, then full-body strength and cardio. Weekly sessions blend strength, cardio, core and mobility to reduce symptoms, build pelvic floor awareness and support postpartum recovery.
12 weeks · 35 minutes a session · at home
ideal for
Anyone experiencing pelvic floor weakness or symptoms like leakage at any training level, or returning to exercise during pregnancy without pelvic floor issues.
by the end
By the end you'll feel stronger and more connected in your core and pelvic floor, experience fewer symptoms, and feel more in control of your body.
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