PRENATAL Small Group and Fitness Training

PRENATAL STRENGTH & CONDITIONING PROGRAM

OUR PRENATAL PROGRAMMING IS DESIGNED TO HELP PREGNANT MAMAS ADAPT TO THE POSTURAL CHANGES DUE TO PREGNANCY, PREPARE TO MEET THE DEMANDS OF LABOR, AND THEN RECOVER IN THE POSTPARTUM.

OUR PRENATAL TRAINING SESSIONS ARE DONE AS A GROUP; EACH WORKOUT CAN BE ADJUSTED BASED ON THE INDIVIDUAL MAMAS FITNESS LEVEL, TRIMESTER, AND MOST IMPORTANTLY, HOW SHE FEELS THAT DAY.

WORKOUTS ARE STRUCTURED TO START WITH A WARM UP, PROGRESSES TOWARDS INTENTiONAL STRENGTH TRAINING, PRENATAL APPROPRIATE CONDITIONING, AND FINISHES WITH MOBILITY WORK.

SAMPLE WORKOUT:

WARM UP: CORE STABILITY WORK, GLUTE ACTIVATION, 90/90 FLOW

STRENGTH: 2-3 ROUNDS 12X SQUAT VARIATION + 10X ALTERNATING BOX STEP UP

CONDITIONING: 15 MINUTES 10 CALORIE BIKE + 200M SANDBAG SHOULDER CARRY + 5X SANDBAG OVER YOKE + 10X SANDBAG SQUAT

MOBILITY: SQUAT THERAPY + CHEST OPENER


Labor Recovery Workout

LABOR PREPARATION WORKOUT

At least once a week, our prenatal programming incorporates a workout designed to help our prenatal mamas prepare for labor! During these workouts, we incorporate exercise induced stress and guided relaxation sequences to help mama learn a conditioned relaxation response to stress.

We explore various laboring positions and introduce labor comfort measures, so that she can discover which methods she prefers.

We will guide mama through a relaxation sequence as we apply manual pressure techniques to help relieve tension, and establish a ritual for her to utilize during labor.

We encourage her partner and/or support team members to attend these workouts with her, as we can coach her support team on how to help her into these laboring positions, guide her through a relaxation sequence, and teach them how to incorporate labor comfort measures to help relieve pressure and tension.

These workouts are an opportunity for us as birth doulas to establish a closer relationship with our prenatal clients, so that we can better emotionally and physically support her continuously throughout labor.


Postpartum Fitness Training and Small Group Training

POSTPARTUM STRENGTH & CONDITIONING PROGRAM

OUR POSTPARTUM PROGRAMMING IS DESIGNED WITH RECOVERY AND REHAB IN MIND. HONORING THE POSTPARTUM IS OUR CORNERSTONE, AND OUR PROGRAMMING REFLECTS THIS MOTTO.

EACH MAMA MOVES THROUGH OUR 16-WEEK POSTPARTUM PROGRAM AT HER OWN PACE; THERE MAY BE A MAMA IN THE GYM ON DAY 1 AND ANOTHER ON DAY 16. THIS ALLOWS FOR EACH MAMA TO KNOW THAT SHE WILL NEVER BE ASKED TO DO SOMETHING THAT HER BODY IS NOT YET READY FOR.

OUR PROGRAMMING HELPS MAMAS REBUILD CORE STABILITY, REESTABLISH THE MIND-BODY CONNECTION, AND HEAL IN THE POSTPARTUM. OUR RETURN TO FITNESS IS INTENTIONAL, AND WILL HELP YOU ESTABLISH A STRONGER FOUNDATION THAN EVER BEFORE.

YOU'RE STRONGER THAN YOU THINK, MAMA. LET US HELP YOU SEE THAT TOO.

SAMPLE WORKOUT:

WARM UP: CORE STABILITY WORK, GLUTE ACTIVATION, 90/90 FLOW

STRENGTH: 12X BOX SQUAT + 10X ALTERNATING STEP UP

CONDITIONING: 4 ROUNDS OF 500M ROW + 25' BEAR CRAWL + 5 KNEELING KEG LIFT + 15 KETTLEBELL SWINGS


kickboxing

Women’s Only Kickboxing

Every Tuesday at 6pm & Wednesday at 9:30am!

Open Mat 10am Mon-Tues-Thurs-Fri!

This class is included in our monthly memberships and class pass offerings! Join Randy Sharpe, owner of SPARTC, in a kickboxing class designed to teach women the fundamentals of fighting. This class incorporates kickboxing and strength training to help women find their inner warrior goddess.

This class is more than a workout class!! It is designed to help women effectively manage and create space, and defend themselves in real world settings.


Babies and Children

BABIES AND CHILDREN WELCOME

WE WORK TOGETHER TO MANAGE THE CHILDREN DURING WORKOUTS. SOME DAYS WE BABYWEAR, SOME DAYS WE PUSH STROLLERS IN CIRCLES, AND SOME DAYS THEY PLAY QUIETLY TOGETHER IN A CORNER. WE WELCOME YOU AS YOU ARE, AND THAT INCLUDES YOUR LITTLE ONES!

IF THE GYM IS CROWDED, WE WILL SET UP A GATED OFF AREA FOR THE CHILDREN TO SAFELY PLAY IN.


Pricing:

Drop In: $18

10 Class Pass: $145 (never expire)

1-Week Unlimited: $30

Monthly Unlimited: $100 first month, then $115

3-Month Unlimited: $300

Kickboxing Unlimited (Includes other fight class offerings at SPARTC): $75

*Morning sessions welcome drop-ins!  Sign up prior is recommended, as class sizes are limited to 10 per session.

**Evening and weekend session require sign up at least 2 hours prior to a class start time.  Either sign up on MINDBODY or Facebook message us to let us know you are coming to class.  If 2 hours before class time, no one has signed up for the class, the class will be cancelled.  Please check MINDBODY prior to coming to class!

Location

318 Fields Dr
Aberdeen, NC 28315

(Located off US 5)