9 Week Pregnancy Program
Embrace your pregnancy journey with strength, confidence and connection. An expert led program of physiotherapy, exercise physiology and guided classes, built around you.
Reserve your spot
Strength, Confidence and Connection.
Pregnancy leads to significant transformations in the body, including weakened abdominal and pelvic floor muscles. These changes, while natural, highlight the need for gradual, focused rehabilitation to restore pre-pregnancy strength and adapt to the new physical demands of your body during this time.
Our 9 Week Pregnancy Program is expertly led by Noella Green, an elite athlete, exercise physiologist, nutritionist and mother, alongside our Women’s Health Physiotherapist Brinda Charloa. Together they focus on helping you reach your desired level of physical activity, with a goal-focused approach that puts you at the centre.
The Most Supportive, Expert Led Pregnancy Support Program Available.
Expert Led Assessments
Your journey commences with a comprehensive assessment and treatment by our Women’s Health Physiotherapist, ensuring that your bespoke program respects your body’s pregnancy needs. This includes a general screening of your pelvic floor, abdomen and pain patterns, and a safety for exercise review.
Progressive Customised Classes
Each class is a building block, designed to safely advance your recovery and strength. From gentle reactivation to functional strength, you will evolve at your own pace and towards your own goals in a safe, nurturing space.
Educational Insight
We empower you with knowledge about your body’s changes through pregnancy, and how to manage them with confidence.
Continuous Support and Mid-Program Assessments
We keep track of your progress, address any concerns, and adjust your routine as necessary. Your mid-program assessment ensures that you are on the right track.
A Supportive Community
Connect with other expecting women who share your journey in a nurturing environment. Forge lasting friendships, share experiences and enjoy this transformative time together.
Measurable Improvements
We track your progress with simple exercises, from an initial single calf raise to a bridge, so you can see the tangible benefits of your commitment. Post-program pathways help you maintain and build on your progress.
Your Nine Weeks, Stage by Stage.
Pre-Program Assessment
When: Up to 2 weeks prior to the program start.
What: A thorough initial assessment with our expert Women’s Health Physiotherapist.
Focus: A review of your pelvic floor, abdomen, and exercise safety.
Foundation Building
When: Saturday morning sessions with Noella.
What: Lay the groundwork for a healthy, active pregnancy. Guided by Noella, you will strengthen and activate key stabilising muscles in your lumbopelvic area, tailored to your needs based on the initial assessment. The program blends light strength training with cardiovascular exercise, suitable for all fitness levels.
Why: Establishing basic movement patterns reduces the risk of aches, pains and injuries, for a safer and more comfortable pregnancy.
Mid-Program Check-In
When: At the start of week 5, on a Wednesday or Friday morning.
What: A mid-program assessment with your Exercise Physiologist to track your progress and adjust as needed.
Focus: A comprehensive review of pain patterns, pelvic floor health and overall wellbeing.
Functional Advancement
What: Move to full-body strength work and functional movement patterns. These sessions focus on postural exercises and maintaining bursts of cardio, with modifications as your pregnancy progresses.
How: Engage in exercises like squats and carrying workouts to enhance daily functionality and comfort.
Post-Program Pathways
What Next: We discuss follow-up options to keep you motivated and ensure you continue to thrive in your fitness journey, with expert support throughout.
9 weeks of Saturday morning classes, 1 x 60 to 90 minute Women’s Health Physiotherapy treatment, 2 x 60 minute private Exercise Physiologist treatments, at-home exercises, and access to a group platform for tips, encouragement and connection.
Book your programOur next class program opens in August. Booked and managed online. Questions? Speak with our team first.