Progressive 12-Week Program Structure
BLOCK 1 – Weeks 1–4: Foundations
Breathing Mechanics, Pelvic Floor Function, Core Activation and Stabilisation, and Lower Limb Mobility
Focus:
- Optimising breath mechanics
- Enhancing pelvic floor function, coordination, and integration with movement
- Activating deep core musculature for dynamic trunk stability and support
- Developing hip stability and neuromuscular control, and lower limb mobility
Intent:
To establish safe, efficient movement patterns and increase body awareness, while building a strong physiological foundation for progressive strength training and return to exercise.
BLOCK 2 – Weeks 5–8: Posture & Upper Body Integration
Upper Body Mobility, Postural Alignment & Dynamic Control
Focus:
- Enhancing thoracic spine and shoulder mobility to restore pain-free movement
- Developing postural awareness and alignment for efficient movement patterns
- Building upper body strength and muscular endurance tailored to daily functional needs
- Integrating core stability and postural control
Intent:
To further develop the physiological foundation established in Block 1 by improving posture, upper body function, and movement quality. This block supports daily activities and increases exercise capacity while helping prevent and alleviate neck, shoulder, and upper back discomfort.
BLOCK 3 – Weeks 9–12: Functional Strength & Full-Body Movement
Integration of Functional Movements, Coordination and Strength Development
Focus:
- Mastering foundational functional movement patterns
- Developing total-body strength and coordination
- Enhancing dynamic balance and stability to support safe, adaptable movement
- Building confidence to apply newly acquired skills and strength in everyday activty and future exercise routines
Intent:
To solidify and expand upon the physiological foundation established in Blocks 1 and 2, empowering participants to move with greater freedom, independence, and confidence. This stage ensures women are well-equipped for sustainable, lifelong engagement in physical activity beyond the program.
Throughout the program, exercises are adapted to individual ability levels, with options and modifications provided to ensure safe participation for women with varying experience, confidence, and physical considerations.
Screening & Safety:
Participants will complete a pre-exercise screening questionnaire prior to commencing. Individual guidance and exercise modifications will be provided during sessions, with referral to private EP services recommended if individual assessment is required.
Bookings & Payment:
Participants register via an enquiry form on the Horizons Exercise Physiology website and are contacted directly to confirm details. Payment of $10 per session is taken on the day via cash or card.