Pregnancy training program: strength & mobility
Pregnancy training program: strength & mobility
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This program gives you everything you need to feel strong, mobile and confident from week 16 all the way to your due date.
If you have been told to "just listen to your body" but want actual guidance on what to do, this is for you. You'll start with a 30-minute 1:1 video call with Sandra (Women's Health & Pelvic Floor physiotherapist) to talk about how you are feeling and adapt the program to your needs, and receive access to the program soon after.
This program follows you through every stage of your pregnancy with the tools and knowledge to feel prepared and capable in your body, ready for birth and well prepared for postpartum too.
What's inside
What's inside
Your pelvic floor
Why it matters in pregnancy and beyond, how to find it, and how to train it. Includes everyday habits that make a real difference, a practical guide on common discomforts like constipation and pelvic girdle pain, and a personal symptom diary to track how you feel throughout pregnancy and into the postpartum period.
The Strength Program (weeks 16 to 32)
Progressive workouts of 10, 15 and 20 minutes that adapt to each stage, month by month. Each block focuses on the muscles that matter most: pelvic floor, core, glutes, arms and posture. There is always a gentler stretching or mobility option, and a calm video you can return to whenever you need it.
The Mobility Program (weeks 32 to 40)
As your due date approaches, the focus shifts to movement, breath and connection. You will learn breathing techniques for labour, build a birth playlist to move with on the day, and explore perineal massage and hip mobility. The final weeks are quieter and warmer, designed to help you feel ready, physically and emotionally.
The three daily foundations
Three short practices to build into your routine every day: diaphragmatic breathing and rib cage mobility, deep abdominal connection, and pelvic floor awareness. These are the pillars that support everything else in the program.
Who this is for
Who this is for
- You are pregnant and want to feel strong and prepared at every stage
- You have been told to "just listen to your body" but want actual guidance on what to do
- You want to take care of your pelvic floor, posture and core from the start, proactively and with confidence
- You want to prepare your body for birth, not just for pregnancy
- You want to invest in your postpartum recovery before birth, not after
What you'll get
What you'll get
- A 30-minute 1:1 video call with Sandra (Women's Health & Pelvic Floor physiotherapist) to talk about how you are feeling and adapt the program to your needs
- Video lessons covering foundations, pelvic floor education, strength and mobility
- Workouts from 10 to 20 minutes that progress with your pregnancy from week 16 to birth
- Downloadable resources including a pelvic floor symptom diary and practical guides
- Unlimited access to the program
How it works
How it works
During purchase, you will book your 30-minute call with Sandra directly via our self-scheduling calendar. In the days after the call, we will send you the access to your program so you can get started straight away.
Any questions?
Any questions?
Questions about this program? Send us a message, we're here to help you
