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Welcome to Holistic Core Restore® BUMP! 

A forward-facing and innovative (whole body) Pelvic Floor and Core Training programme where you are ALWAYS safely guided. 


HCR Bump is for those of you who want to get and stay stronger for the ‘job’ of Pregnancy, prepare for birth deeply and get ready for the role of their life as a new mum!

 ‘Bump’ is an integrated, functional movement 1-1 programme, specially designed to keep the mum-to-be strong, mobile and pain free throughout her pregnancy and get her ready for ‘mum-life’.  


We’ll get you re-acquainted with your Pelvic Floor and the rest of your Core, help you exercise safely and meaningfully throughout the Trimesters and truly get you ready and match-fit for your ‘big day’.

Who Is This Programme For?

  • Are you a Pregnant woman who wants to safely get or stay fit during Pregnancy and prepare for your birth with a passionate and highly trained/experienced Coach?

  • Do you want to know more about your Pelvic Floor, Core and overall health AND feel empowered during your Pregnancy exercise?

  • Have you experienced the odd leaky Pelvic Floor incident during your Pregnancy and know NOW is the time to take control?

  • Are you a woman that wants an easy to perform ANYWHERE, modern and effective way to strengthen her Core and Pelvic Floor and re-establish its role as part of her whole body during Pregnancy?

  • Do you have ‘lower back pain’ issues that you’ve been told is due to your posture changes during Pregnancy?

  • Are you ready to prioritize your health and fitness now for the benefit of your baby and learn ESSENTIAL skills to last you a lifetime?

  • Are you ready to learn the importance of ‘rest’ and ‘self-care’ as part of your wellness journey?

  • Do you want to prepare for your Post Natal period to ensure a deep and full recovery after birth?

  • Do you want to understand the basics of ESSENTIAL NUTRITION for both you and your baby during your Pregnancy and understand the power of ‘just eating and preparing real food’?


So, How Does It Work?

  • On application to join the programme, you’ll be asked to complete our HCR Red Flag Pregnancy Exercise Pre-Screen to decide if this ‘conservative’ exercise-based programme is right for you.  If you’re a great fit...

  • We will then meet and go through a hands-on Pre-Screening which includes tests for your Postural Alignment and Pelvic Floor function/Core connection so that I know where you are on your Pregnancy journey and the programme can truly be tailored to your needs.

  • You’ll then be all set to attend for your first session where you’ll receive your HCR Client Education Booklet and the items of fitness kit required for the course plus you will undergo an analysis of your goals and how best this programme can be tailored for your bespoke needs.

  • You’ll receive your login details for the Connect Health App via email which will allow you to log in and view your additional homework as required.  Your activity in between sessions is an essential part of the puzzle and when followed in concert with your face-to-face coached session will truly improve your results and the value you derive from the programme.

  • This programme runs for 6 or more weeks and you will meet with your me once per week and complete your Online Pelvic Health homework, which is approximately 10 mins in duration and very simple to fit into your day and typically I will ask you to complete the Online content between 3-4 times throughout your week.  For your convenience, the platform can be viewed via all mobile devices

  • The homework exercises vary, phase to phase and so over the course of your programme, as your strength and co-ordination improves, the exercises will be modified to ensure that you are still challenged but safely.

  • You can follow this programme 1:1 in person or via Zoom.

What Happens In Each Session?

  • Each session is a most delicious blend of our unique ‘Releases’ – we’ve redefined ‘stretching’ and mobilization to create something that will be very well received by every Pregnant woman.

  • We include ‘functional training’ to get and keep you strong for your ‘grand finale’ and your Post Natal journey.

  • We work on your Core and Pelvic Floor.

  • We get you prepared for birth with Pelvic Mobilization and a range of specific mobility exercises to encourage a shorter labour.

  • We teach you how to deeply connect to your breath and simple DEEP relaxation strategies.

  • We teach you simple mobilizations to keep you moving pain free throughout the Trimesters.

  • We educate you about the early Post Natal period – the 4th Trimester – and ensure that you have your early day support system in place before the baby comes.

  • Overall, a modern, practical, nurturing and supportive time for the mum to be that will support you all the way to your baby’s birth date!  Get in touch, you’ll love it!