As we move through the final weeks of pregnancy, this full body stronger class is designed to support your changing body with slower, more intentional movement.

We'll begin with an extended gentle warm up focusing on hip opening and thoracic rotation, before moving into a standing upper body strength sequence.

Using a medium set of weights (4-6kg), we work in a sets and reps format, completing 6 exercises for 8 reps across 3 rounds to strengthen the shoulders, upper back, lats, biceps, triceps, and deep core.

From there, we'll shift focus to the lower body with heel elevated goblet squats using a single heavier weight (7-10kg) for quads and glute activation before progressing into single leg, heel elevated split squat and split lunge series working each movement for 10 reps before finishing with controlled pulses.

We'll finish with a supportive supine bridge sequence, pairing glute bridges with two chest press variations before layering in tabletop knee marches to gently challenge core and pelvic stability.

Designed to leave you feeling strong, capable, and supported, this class prioritises quality movement and functional strength as we prepare for birth.

IMPORTANT DISCLAIMERS
If you are pregnant, please consult your healthcare professional before participating in any exercise program.

If your pregnancy is considered “high risk” for any reason, or if you have certain health conditions that may create additional risks from exercise, you should not take classes within this program.

Please remember that each pregnancy is different, and every woman’s health and fitness level is unique, you should monitor your intensity level throughout each class, and adapt the exercises to fit your own comfort and fitness level.