A specialist semi-private programme for pregnancy and postpartum. Trimester-aware, pelvic-floor first, paced with care. We meet you exactly where your body is — and we move at the pace of your recovery, not anyone else's.
Strength training that meets each trimester where it is. Posture work for the changing body. Breath and pelvic floor coordination from week one. We protect the linea alba, the sacrum, and your nervous system.
A graduated return to fitness. We start at the foundation — breath, alignment, deep core — and build outward only when the system is ready. Honest, patient work for a body that's already done a great deal.
Recovery is the whole work — not what comes after.
Before strength, before lifting, before anything: we breathe. A 4-2-6 cycle that re-teaches the diaphragm and pelvic floor to move together. Try it now — ten cycles takes two minutes.
A simple at-home check for separation of the abdominal wall. Most women never get screened — but every postpartum intake at Unlocked starts here. You can begin the same way.
Most women never get checked. The first thing we do at intake is this — but you can start now, gently, on your own.
This guide updates with the slider above. General guidance only — your specific programme is built with your coach at intake.
We don't snap back. We rebuild — slowly, completely, on your timeline.
Three small choices. Then we suggest a pairing — or hold a place for the next intake.
Each phase reinforces the next. Skip one and the rest doesn't hold.
Predictable architecture. Variable inputs. The same care every time.
A two-minute weekly check we do at the start of every session. Try it now.
8 sessions per intake, paid up front. R3,495 each. Pre-pay locks your slot for the next 8-week block.