Using a resistance band and ankle weights, this class targets the glutes and hamstrings to build strength through the posterior chain; supporting the anatomical changes experienced in later pregnancy.

We begin in a bridging position with banded abductions, hamstring heel walks, and single leg bridge extensions to activate the glutes and hamstrings before transitioning to standing.

From here, we adjust the band placement to the outer calves, encouraging deeper activation through the core, knees, ankles, and hip stabilisers as we move through single leg RDLs, banded step-backs, and tippy bird hinges.
The two standing sides are separated by an express plank series, including straight leg lifts to target the glutes, hamstrings, and back extensors, alongside banded knee drives for gentle core activation.

Short but effective, this class delivers just the right level of burn for days when you’re low on time or energy.

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.