Weights: 4-7kg

Our final prenatal full body stronger class is designed to help you maintain strength and confidence through the final weeks of pregnancy. With supportive movement throughout, but plenty of opportunities to progress or regress, this class is a thoughtful way to close out your prenatal strength journey before slowing down for the exciting weeks ahead.

We'll begin class in a four point kneeling sequence, using a medium weight to activate the upper body and deep core through tricep push ups, shoulder taps, knee hovers, and weighted pull throughs.

If you're experiencing pelvic girdle or pubic discomfort, I would recommend placing either a pilates ball or block between the inner thighs for added support and comfort.

From there, we'll move into a standing upper body strength sequence, working sets and reps with 2 rounds of 10 reps. You can expect alternating L raises, upright rows, bicep curls into Arnold presses, Zottman curls, bent over rows into rear delt flies, single arm overhead tricep extensions, and V presses into tricep kickbacks.

We'll then finish with a lower body strength block, beginning with weighted rack squats and pulses before progressing into a dynamic sumo squat finisher. We work balance, coordination, and functional strength with a single sided sequence featuring sumo squat rows, single arm bicep curl to press, and a layered curtsey lunge before repeating on the second side.

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.