Postnatal Beyond
Your next step after postnatal rehab. You’ve rebuilt your foundations. Now it’s time to build your capacity.
Postnatal Beyond is a small-group, physiotherapist-led strength and conditioning class for mums who are ready to move beyond foundational postnatal exercise and progress towards the activities they love.
Whether you want to lift weights, return to running, get back to HIIT, return to sport or simply feel stronger and more capable – this class is designed to help you get there. Postnatal Beyond – The bridge between postnatal rehabilitation and unrestricted exercise.
Class Format: Studio
Postnatal Beyond runs for 60 minutes, at our Bondi Junction studio.
Sessions include:
- Progressive, circuit-based classes
- Strength, conditioning and higher-level movement
- Weights and functional movements
- Development of the pelvic floor, core, hip and lower-limb strength
Postnatal Beyond Details:
Location / Format: Studio (SPC Bondi Junction)
Studio Class Size: Up to 6
Instructor: Physiotherapist
Session Length: 60min
Class Times: View Timetable
Who are the Postnatal Beyond classes for?
Postnatal Beyond is for mums who are ready to move beyond foundational postnatal exercise and progress towards the activities they love. Once the physio has graduated you from the foundation Postnatal Pelvic Floor, Core and More class you can start the beyond class
What are the benefits?
Returning to exercise after having a baby isn’t always as simple as going from postnatal rehabilitation straight back into your old gym routine. You may feel recovered, but still not feel ready for heavier weights, running, jumping or high-intensity exercise. Postnatal Beyond bridges that gap.
This progressive, circuit-based class combines strength, conditioning and higher-level movement to gradually increase your body’s capacity for load, intensity, speed and impact.
You’ll work with weights and functional movements while continuing to develop the pelvic floor, core, hip and lower-limb strength needed to support higher-level exercise. Think less “rehab class” and more “return to training” – with a pelvic health physiotherapist in the room.
Postnatal Care Pathway Plan
Our postnatal pathway guides you from recovery through to rebuilding strength, one clear stage at a time. It starts with a Postnatal Assessment, where we work out where you’re starting from and what your body needs. From there, you move into Postnatal Pelvic Floor, Core & More, our foundation class, which rebuilds the base your body needs to return to the activities you enjoy. Once you’ve completed the foundation level and been signed off by your pelvic health physiotherapist, you can progress to Postnatal Beyond, our new class focused on building strength, fitness and capacity. Each stage prepares you for the next, so you can move forward with confidence and support throughout.
Now: Postnatal Beyond
Build strength, fitness and capacity.
How Can I Bring My Bub With Me?
Non Crawlers
Yes, absolutely. Babies are welcome, whether they’re not yet crawling or already on the move!
We’ve kept our class sizes smaller so there’s room for little ones, and we’ve set up a penned creche space where your baby can stay during the session. Because weights are moved around on the floor, we encourage babies to stay in the creche area for their safety.
Parents remain responsible for their child during class. We want you to feel supported and relaxed while you look after yourself, and this setup is designed to make that easier.
If you have any questions before your first class, please get in touch with the clinic.
Older Kids
You’re welcome to bring older children along too! We can set them up in a quiet corner of the exercise room, or in our reception waiting area just outside the class space, with a book, game or some colouring to keep them busy. As long as you feel they won’t disrupt the clinic or the class, they’re welcome to join you.
You know your child best, so if you think they’d be happy and settled, we’d love to see you. If you have any questions or would like to chat through what will work for your family, please contact the clinic and we’ll be happy to help.
How Do I Book My Spot?
Please book a Postnatal Assessment to address your posture, pelvic floor, abs separation and any underlying injuries or concerns you may have about exercising postnatally. It is important we know your history, have assessed your core and pelvic floor, exercise capabilities, and specific goals so that your Physiotherapist can recommend a tailored exercise plan to address your needs. Contact our friendly admin team to book your assessment and secure your class spot. You can visit us at our Spring St, Bondi Junction clinic.
Please ensure you have paid for your classes with reception prior to booking into your class.
Health Fund Rebates
Our classes are eligible for Private Health Insurance rebates for Clients that have attended a Physio appointment first. Rebates are dependent on your individual fund and level of cover. Please check with your fund prior to booking to avoid disappointment. If you are covered, the class is billed under code 596.
