Pre & Post Natal · Semi-Private | Unlocked Fitness Studio

Step 01 · Where You Are

Two phases. Different needs.

The body during pregnancy needs different work to the body recovering from one. Both blocks are 8 sessions across 4 weeks. Both are semi-private — you, two to four other women, one specialist coach.

PHASE 01

Pre Natal.

Pregnancy, all three trimesters. Maintain strength, prepare the pelvic floor, build the body that's about to deliver. Modified by week and trimester. Cleared by your medical team.

PHASE 02

Post Natal.

From 6-8 weeks postpartum onwards. Pelvic floor first, then core integration, then strength, then back to running and impact. The graduated return most women never get.

Step 02 · Trimester Guide

What to do, what to skip.

Every trimester has a different programme. Tap a tab to see what we keep in, what we modify, and what we leave alone for that window. The semi-private sessions are built around this guide.

What we keep in

What we modify or skip

Step 03 · How It Works

Four pillars of safe progress.

Most generic gym programmes ignore pregnancy and treat postpartum like a "return-to-normal." We don't. The body is different and the work has to be different. Four pillars run through every session.

PILLAR 01 · PELVIC FLOOR

The first thing we train.

Every session — pre and post natal — opens with breathwork and pelvic floor activation. It's the foundation that holds the rest of you up. Most women rush past this. We don't move on until the connection is there.

360° breath, diaphragmatic mechanics
Pelvic floor contract + relax (both directions)
Bracing strategies that don't bear down

PILLAR 02 · CORE INTEGRATION

Diastasis-aware. Always.

No traditional crunches, no planks for postpartum until the gap closes. We screen every woman for diastasis recti at intake and modify accordingly. Core work is functional, breath-driven, and respects the linea alba.

Diastasis check at session 1 + check-in every 2 weeks
Dead bugs, bird dogs, breath-led core work
Progressive plank only when belly behaviour is right

PILLAR 03 · STRENGTH

Strong is safe.

Picking up a baby, the car seat, the toddler. Recovery and life as a new mom is a strength sport. We keep loaded squats, deadlifts, presses and rows in the programme — modified for the trimester, scaled for the recovery window. Bands and DBs primarily, barbells where appropriate.

Goblet squat, sumo deadlift, KB swing modifications
Carries — single arm, suitcase, farmer
Hinge mechanics for picking up baby + car seat

PILLAR 04 · NERVOUS SYSTEM

Recovery is part of the work.

Sleep is broken. Stress is up. Hormones are rebuilding. Every session ends with parasympathetic down-regulation — breath, mobility, low-light. You leave calmer than you arrived. This is the difference between a gym programme and a programme for new moms.

5-min wind-down on every session
Sleep + energy tracking (visible to your coach)
De-load weeks built into the 8-pack

Step 04 · A Session

Sixty minutes. Five blocks.

Same shape every time so your nervous system knows what to expect. The work inside the blocks adapts to your trimester or recovery week.

00:00 — 10:00

Breath & Pelvic Floor

360° breath. Activation. Lying, all-fours, half-kneel. The day's foundation.

10:00 — 25:00

Mobility & Activation

Hip openers, t-spine, glute bridges, scap work. Prep for the lift.

25:00 — 50:00

Strength Block

2-3 movements, semi-private coaching. Scaled to your week. Rest paced.

50:00 — 60:00

Wind-Down

Breath, mobility, low-light. You leave calmer than you arrived.

Step 05 · Your Tracker

Energy. Sleep. Symptoms.

Your coach sees this before every session — so the work matches your week. Tired? We slow down. Strong? We add a set. The tracker is private to you and the coach.

Daily Check-In

How are you, really?

Recent Check-Ins

Last 7 days

No entries yet

Step 06 · Book Your Block

Two blocks. Pre or post.

Eight sessions across 4 weeks. Twice a week, semi-private, in the studio. Pay once for the block — your spots are reserved, no app fees, no recurring billing.

Block 01

Pre Natal 8-Pack.

R3495 · 8 sessions

For pregnant women, all three trimesters. Trimester-aware programming, pelvic floor every session, semi-private (max 5).

8 × semi-private sessions over 4 weeks
1:5 coach to athlete ratio
Trimester-specific programming
Pelvic floor + breath foundation work
Energy + symptom tracker
Coach reviews tracker before every session
Medical clearance form (we walk you through it)

Block 02 · Most Popular

Post Natal 8-Pack.

R3495 · 8 sessions

From 6-8 weeks postpartum. Pelvic floor first, then core integration, then graduated return to strength and impact. Diastasis screened.

8 × semi-private sessions over 4 weeks
1:5 coach to athlete ratio
Diastasis check at intake + every 2 weeks
Pelvic floor + core integration first
Graduated return to strength + impact
Sleep + recovery tracker (visible to coach)
Babies welcome at the studio (we're flexible)

Pay via card, EFT, Instant EFT, SnapScan or Zapper (PayFast) · 8-packs valid for 6 weeks · Sessions can be rescheduled with 24h notice

FAQ

Common questions

When can I start postpartum?

Most women start the post-natal block at 6-8 weeks postpartum, after the standard 6-week medical check. C-section, complications, or twins? We work with you and your medical team — sometimes 10-12 weeks is more appropriate. Email us before booking if you're not sure.

Can I bring the baby?

Yes. Most of the cohort does. We have a quiet corner of the studio for prams and bouncers, and the coaches are completely fine with feeds, comforting, the works. We're moms first.

What's the coach's qualification?

Our pre-/post-natal lead is certified through Burrell Education (one of the leading global certifications in pregnancy and postpartum exercise). Every session is led by her or one of the coaches she's directly trained.

I have diastasis recti. Can I still do this?

Yes — actually this is exactly the right place. We check at intake, work on closing the gap with breath-led core work, and progress only when the linea alba is behaving. Most generic gym programmes make diastasis worse. This one is built around closing it.

Can I do the pre-natal block if I already train at Unlocked?

Absolutely — many of our members move into pre-natal as soon as they share the news. Your normal classes can continue with modifications, but the semi-private hours give you the space and 1:1 attention pregnancy needs. Members get R500 off the block (use code MEMBER at checkout — applied manually after we verify).

What if I miss a session?

8 sessions over 4 weeks gives you slack — most women miss 1 or 2 (life with a new baby is unpredictable). Sessions can be rescheduled with 24h notice. The 8-pack is valid for 6 weeks total to cover any missed weeks.

Is this medical advice?

No. We're qualified pre-/post-natal coaches working under medical guidance — not doctors, midwives or pelvic floor physios. We require a green-light from your medical team before starting and we won't progress you past what they allow. If something feels wrong, we stop.

Refund policy?

All sales final on the 8-pack. If pregnancy or recovery requires you to stop, we'll credit unused sessions to a future block (no time limit) or to a partner / family member.

StrongThroughIt all.