A full body Stronger class designed to challenge you with heavier loads while building strength, stability and endurance from head to toe. Using a combination of medium and heavy weights, this session focuses on progressive overload through simple yet effective movement patterns.

We begin with a dynamic warm up to prime the body for lifting, featuring bodyweight squat pulses, inchworms and crouching tigers to increase mobility, activation and blood circulation.

Our first working block focuses on the glutes, starting with heavy dual leg glute bridges using our heaviest weight (12.5kg+) before transitioning to a medium weight (5–10kg) for a single leg series. Expect marches, bridges and paintbrushes that create a deep burn through the glutes while also challenging pelvic stability and core control.

Separating our sides, we move into a weighted supine core sequence where movements are layered progressively, allowing you to work at a level that feels right for your body and stage of pregnancy. Expect chest lifts, marches, leg extensions and a weighted chest press for gentle upper body integration.

We then come to stand for our final two strength blocks. Using medium weights, we target the upper body and posterior chain with gorilla rows, strict dual bicep curls and overhead presses before finishing with our heaviest weight for heel elevated goblet squats. This final sequence is designed to challenge the glutes and quads, leaving you with a satisfying lower body burn to close out the class.
Expect to leave feeling strong, empowered and confident in your ability to lift heavier and move well throughout pregnancy.

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.