Opening April 2026 | Join The Waitlist →
What is small group training?
Small group training is a coached strength and conditioning experience in a small group of up to 8 people. Unlike large group classes, this format allows our coaches to give you the attention, guidance, and exercise adjustments you need to train safely and confidently.
Workouts follow a structured 4-week cycles of strength and conditioning programming focused on building strength and resilience. Rather than random sessions, each class builds on the last to support consistent, meaningful progress.
We offer specialized classes for pregnant clients, with the goal of helping you feel strong, build resilience, and maintain muscle mass throughout pregnancy. This approach supports your ability to keep showing up for yourself—now and as you prepare for your future baby—while training in a way that respects your changing body.
Who is small group training for?
Our small group training is for pregnant clients who want expert guidance, community, and workouts that feel both challenging and supportive.
This is a good fit if you're looking for:
Coaches who truly understand the pregnant body and know how to guide you.
A supportive group environment that keeps you motivated and accountable.
Training that feels challenging, empowering, and enjoyable, not restrictive.
A space where you can continue showing up for yourself while preparing for your baby.
Participation requires medical clearance to exercise. If you have any precautions or contraindications, please discuss them with your healthcare provider before joining.
60-MINUTE SESSIONS - 2 SESSIONS PER WEEK
What to expect during your training sessions
Each session includes
We start with light cardio and mobility drills to increase circulation, warm-up your joints, and prepare your muscles for movement.
This is the main focus of the session. You’ll perform full-body strength workouts, with a mix of upper- and lower-body exercises specifically chosen to support the pregnant body. Each movement is designed to maintain or build muscle, improve posture, and enhance your capacity.
Sessions conclude with cooldowns. Coaches may check in with participants to reflect on progress, note areas that felt challenging, and celebrate successes! This helps reinforce good habits and ensures the next session builds on your progress.
Programs run in structured 4-week cycles, so exercises and loads progress intentionally from week to week. This allows you to build strength safely and steadily, rather than doing random workouts each session.
Why choose Espace HERA?
Unlike traditional group classes, our groups are capped at 8 participants, which allows for real coaching, individualized guidance, and hands-on support when needed.
Our coaches have training in core and pelvic health and understand how the body changes during pregnancy and postpartum. We know how to adjust exercises based on symptoms, energy levels, and where you’re at without relying on blanket rules or one-size-fits-all restrictions.
Pricing Options
Save 30%
with the membership
Monthly Membership
$215 per month +taxes
Ideal if you want consistency, accountability, and steady progression.
A membership provides:
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Priority access to group classes, so you’re guaranteed a spot
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Regular attendance that supports structured progress
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A more cost-effective per-session rate
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The opportunity to follow the 4-week program cycles consistently
Pay As You Go
$35 per session +taxes
A flexible option if your schedule changes week to week and need more freedom.
This option offers:
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No long-term commitment
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The ability to book classes individually, as your availability allows
Availability is limited, and spots are not always guaranteed, as members receive priority access.
Our Team
More Questions?
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