What is small group training?
Small group training is a coached strength and conditioning experience in a small group of up to 6 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 prenatal and postpartum clients, with the goal of helping you feel strong, build resilience, and maintain muscle mass throughout motherhood.
Who is small group training for?
Our small group training is for pregnant and postpartum people 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.
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. 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 6 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
$249 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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A more cost-effective per-session rate
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Access to our training app to track your workouts and your progress
$215 per month +taxes
Pay As You Go
$35 per class
+taxes
A flexible option if your schedule changes week to week and need more freedom.
This is best if you want:
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No long-term commitment
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The ability to book classes individually, as your availability allows
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To complement other group classes you are doing
Availability is limited, and spots are not always guaranteed, as members receive priority access.
$35 per session +taxes
WHAT CLIENTS SAY
Vraiment un beau centre pour les femmes, enceintes/postpartum ou non. Je suis vraiment contente d'avoir découvert cet endroit, car ça m'aide à passer à travers la plus difficile du postpartum! J'y suis au moins deux fois par semaines pour les cours de groupe. Je suis aussi suivi en physio périnéale avec Yara et je me fais masser par Pamélie. Tous ça au même endroit!
WHAT CLIENTS SAY
Amazing postpartum experience! I started with physio consults and ended up joining all Yara's group classes for postpartum! I'm hooked. Yara is gentle, knowledgeable, and so supportive. You feel safe, confident, and truly cared for. Highly recommend!
More Questions?
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