4 classes programme

12 WEEK POSTNATAL PROGRAMME

  • Welcome 12 WEEK POSTNATAL PROGRAMME
  • Postnatal 12 Weeks : Return to impact 15-30mins Postnatal : with Caroline Bragg
  • Postnatal 12 Weeks : Hip Dominant 15-30mins Postnatal : with Caroline Bragg
  • Postnatal 12 Weeks : Knee Dominant Strength 15-30mins Postnatal : with Caroline Bragg
  • Postnatal 12 Weeks : Pilates 15-30mins Postnatal : with Caroline Bragg
Welcome 12 WEEK POSTNATAL PROGRAMME
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The 12 week plus postnatal programme is here to build on the foundations of our post 6 weeks course and help you return to your pre pregnancy workouts. 

 

The programme is composed of 2 strength, 1 pilates and 1 return to impact session.  They  compliment each other to offer a rounded and safe return to exercise. Each session is tailored to the demands of looking after a baby and gives you the tools to regain strength and fitness.

 

There are many modifications throughout the sessions which allows you to pull back or push forward depending on where you are on your journey.  The postpartum journey is not linear and some weeks will feel better than others.  Our return to impact session works in a graded approach so take the lower impact option and then build up.The sessions are around 30 minutes to help keep fit into your schedule.

Postnatal 12 Weeks : Return to impact 15-30mins Postnatal : with Caroline Bragg
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Postnatal 12 Weeks : Return to impact

A graded approach to return to impact exercise like running or HIIT training.  As all of your training would have been mainly low impact not to mention the bio mechanical and hormonal changes during pregnancy you will need to tackle impact with a gradual build up. Working alongside the return to running guidelines this class will allow you to build up the stamina to return to higher impact exercise. Meet yourself where you are and choose the lower impact options if you are just returning to impact. 

Postnatal 12 Weeks : Hip Dominant 15-30mins Postnatal : with Caroline Bragg
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Postnatal 12 Weeks : Hip Dominant

In this class we are starting to introduce load to your movements patterns. The focus is on functional movements you will use everyday when being a parent. Your body is still in recovery mode even after the 4th Trimester so always go for form

over reps whilst you build your strength and stamina up. The class ends with a conditioning finisher which elevates the heart rate and leaves you a little sweaty but not exhausted. 

Postnatal 12 Weeks : Knee Dominant Strength 15-30mins Postnatal : with Caroline Bragg
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Postnatal 12 Weeks : Knee Dominant Strength

This session compliments the hinge pattern strength class and is ideal for getting your two strength sessions in a week. Whilst working through the session prioritise form over reps as you still are in recovery from pregnancy and labour. The movement patterns are designed to make you stronger in everyday movements. We end with a conditioning finisher to elevate the heart rate.

Postnatal 12 Weeks : Pilates 15-30mins Postnatal : with Caroline Bragg
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Get 14 days to try as many classes as you’d like.

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Postnatal 12 Weeks : Pilates

A modified Pilates session working on the weakened parts of the body due to postural changes during pregnancy and early postpartum. A slower temp to ensure you are connecting the correct muscles. There are options for you to scale up or down depending where you are on your postnatal journey. 

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