The Bump Squad
Prepare your body
for Birth
Tailormade prenatal exercises to optimise your body for your pregnancy, birth and beyond.
My Mission
I want to help women prepare their bodies during pregnancy, to get ready for labour & and achieve their dream birth. The Bump Squad workout programme has been designed with specific prenatal exercises to help support you throughout your pregnancy to maintain strength, and improve your mobility to help with a smoother birth.
Introduction to the Bump Squad
What my happy clients are saying
Gemma
Isabelle
Maryam
Thank you Alice, so much for the classes. The fact that you are a specialist physiotherapist gave me the confidence I needed to exercise throughout my pregnancy, I even did one of your classes on the day I went into labour.
Learning about the different positions for labour, and birth really helped my labour go smoothly and quick! The midwives couldn’t believe I was squatting when I was 8 cm dilated. My PP recovery has been easy too & I truly believe it’s because of how strong and mobile my body was. I can’t wait to join the Postnatal classes now!
What you will get?
Introduction
This programme is tailored made to meet all of your pregnancy needs. We include full body stretching and strengthening, pelvic floor and core specific exercises breathing and relaxation. It’s a perfect combination of prenatal yoga and Pilates. All trimesters and abilities welcome. Experience your pregnancy glow up with Alice.
Weekly activities
Each week will include 3 physiotherapy-led exercise sessions, including access to guided meditation with positive affirmations for pregnancy Sessions will be combination of Prenatal yoga, Prenatal Pilates, and gentle full body conditioning. In addition to the workout sessions there will be additional challenges for you such as a daily step target, specific pelvic floor exercises, birth preparation exercises, perineal massage workshops, positions for labour workshop, exercises to optimise babies position for birth and much more!
Follow-up and group coaching
As a physiotherapist and mom myself I completely understand what you are going through as your body changes during pregnancy. I am here for you, every step of the way, to answer any questions or concerns you may have. I want you to be able to exercise confidently and safely throughout your whole Pregnancy and beyond.
Community
The Bump Squad is a supportive community of women just like you. Make your pregnancy experience fulfilling as you stay healthy and connect with other likeminded mama’s.
Resources
You will have full access to the exercise library including;Follow along workouts, Birth preparation exercises, Perineal massage workshop to reduce the risk of perineal tears during labour, Guided meditation sessions, Pregnancy affirmations, Positions for labour workshop.
You will also have access to;
Daily birth preparation cheat sheet, Birth preferences checklist, what to pack in your hospital bag checklist.
Alice Brisco
Hey there! I’m Alice a dedicated mom and experienced physiotherapist specialising in prenatal and postnatal Exercise. With a focus on women’s unique needs, I blend my physiotherapy knowledge and mind-body practices to support moms during and after pregnancy. My gentle approach aims to enhance strength, flexibility, and well-being, helping women prepare for childbirth and recover postpartum. Through sessions combing yoga and Pilates, I create a safe and empowering space for moms to nurture their bodies and minds on this transformative journey.
Frequently Asked Questions
Each week will include 3 physiotherapy-led exercise sessions, including access to guided meditations and positive affirmations for pregnancy. The sessions will combine prenatal Yoga, Pilates and gentle full body conditioning to help you improve your strength, mobility and help enjoy a healthy and active pregnancy; all whilst preparing your body for labour and birth.
Prenatal yoga:
Specific yoga exercises to improve your overall mobility, paying special attention to the hips, and lower back which can get stiff and sore during pregnancy. We will work on breathing, relaxation, postural awareness and improving your flexibility and movement.
Prenatal Pilates session:
Tailored made mat based Pilates to improve your strength and endurance. We focus on gentle full body strengthening, with an emphasis on specific pelvic floor strengthening and core exercises.
In addition to this there will be guided meditation and pregnancy affirmations to help improve your mindset and connect with your baby. There will also be challenges for you such as a daily step target, specific pelvic floor exercises, birth preparation and exercises for optimising babies.
These exercises can be started at any point during your pregnancy and done all the way up until the day you give birth. There’s even some gentle exercises which can be done when you are in labour.
There will be 3 sessions per week which will be 20-40 mins in length. These sessions are completely modified for pregnancy and combine Prenatal Pilates, Yoga and gentle full body conditioning along with breath work and relaxation.
New groups will be launched every month, you can see the next start date here.
You will need the following equipment:
- Yoga mat
- Pilates ball (small ball 25-30cm), or can use a cushion instead
- Resistance bands with varying resistance levels (booty bands)
- Hand held weights (weighted balls or dumbbells)
- Birth ball (Size guide for up to 179cm tall use 65cm birth ball, for 180cm tall & over use 75cm Size ball)
There is a 3 months binding period.