Keeping the entire class down on the mat, we move through flowing sequences beginning with a bridging series that targets the glutes, calves, shoulders, triceps and deep core.

We then superset the same tricep and shoulder in a seated mermaid sequence, working through single arm tricep push ups, ball rolls and shoulder presses. It's a beautiful way to lengthen and strengthen the obliques and trunk while gently encouraging hip mobility through internal and external rotation, essential for birth preparation.

From there, we transition into a four point kneeling sequence with the ball between the inner thighs, challenging trunk stability while integrating the quads and upper body before rotating into a side plank with a single dumbbell.

After repeating both blocks on the second side, we finish with a kneeling upper body series focusing on the biceps, triceps and shoulders.

A feel good strength class built around slow, controlled and intentional movement, perfect for the days you're looking to move your body while keeping things a little gentler.

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.