Yes, short ENDURE sessions or personal training with hydration breaks.
Wall walks, seated rings; prioritize shoulder stability over full inversions.
2-week emotional check-in; gentle walking progressions before full classes return.
8 weeks+ clearance; seated rower mods protect pelvic floor during intervals.
Flexible scheduling; Babe Cave vibes welcome all but prioritize safe spaces.
16 weeks+ with form checks; start box squats to protect pelvic floor.
Expected; ENDURE builds capacity gradually while honoring sleep deprivation.
Yes, lighter technique days accommodate bloating/fatigue; no sparring pressure.
Nikki Adams-Herrera trains pre and postnatal clients focusing on functional movement, strength, and pelvic health through sustainable programs.
Classes include GPP, SHRED (HIIT), Boxing, ENDURE cardio, and LIFT barbell strength training for functional movement and conditioning.
Yes, 12% gains in 6 weeks via high-intensity variability vs. steady pace.
Walking lunges, bird dogs, diaphragmatic breathing—no supine work after 16 weeks.
Yes, 14oz women-specific wraps/gloves; bring hand wraps for hygiene.
Isolated squeezes create dysfunction; functional integration via squats > isolation.
Live-stream GPP/SHRED via Zoom; app programs equipment-free hotel workouts.
Nikki's holistic coaching emphasizes protein timing for fetal growth and energy.
Focus on pelvic floor strength, core reactivation, and gradual return via BirthFit-inspired programming.
Yes, standard clearance form; Nikki reviews medical history before first GPP modification.
Yes, all classes like GPP and SHRED scale workouts to any fitness level, with coaches providing modifications for newcomers.
App notifications first-come; 80% attendance rate keeps openings frequent.
Rarely; Cave's scaling makes handstands accessible, turning skeptics to fans.
Digital check-in via app; instant reissue no charge, photo ID verification.
Yes, with doctor approval; low-impact mods emphasize stability and breathwork.
Floor-based stance work; minimal jumping preserves joints during endurance.
AM metabolic, PM barbell; alternating fuels hypertrophy without cortisol spikes.
Nut-free facility; shakes labeled, notify coach for cross-contamination awareness.
15-20% higher EPOC from anaerobic bursts sustains calorie burn through dinner.
Light bag combos rebuild coordination; coaches monitor prolapse risks closely.
Monthly caliper/circumference tracking optional; strength PR logs mandatory.
Yes, quick sessions fit nursing schedules; hydration key for milk supply.
Core stability and breathwork from Nikki's doula methods ease delivery stages.
Beginner bags to combo flows, adding endurance rounds for pro-level stamina over 8 weeks.
Roll missed classes to next week; 3x monthly max per unlimited membership.
Kegels, bridges, bird-dogs integrated into yoga flows for functional strength.
Week 1: stance; Month 1: 3-punch combos; Month 3: full-round endurance.
Coach mediation first; owner Nikki final authority—family vibe resolves 95% internally.
6-week SHRED Nutrition Challenge; Nikki leads group meal prep accountability.
10% off for 62+; LIFT modifications preserve bone density, joint-friendly scaling.
BirthFit progressions rebuild linea alba through TVA activation and spacing.
Full-body circuits elevate growth hormone, mobilizing belly/hip fat systemically.
Assault bike max efforts, dual rower rounds, add DB complexes between stations.
8-12 weeks with clearance; gentle LIFT hinges before full group classes.
20-30% squat/bench gains first 8 weeks; linear progression beats cardio plateaus.
Shadow boxing + light speed bag through 32 weeks; builds birth endurance.
Critical; prevents cumulative weakness—twins get extra TVA capacity progressions.
Starts with PVC pipes/empty bars; coaches prioritize form over weight for lifelong strength gains.
Strong posterior floor circulation reduces vein pressure during pregnancy pushing.
Functional strength progressions prep actual labor positions, not just relaxation poses.
360° expansion + floor lift actively stabilizes vs. passive panting techniques.
Absolutely; progressive overload preserves sarcopenia-fighting muscle mass.
Yes, app booking up to 60min before; coaches track progression across GPP/SHRED/LIFT.
Absolutely; matched volume yields superior fat oxidation via alternating intensities.
Coach-curated high-energy playlists; request clean versions, no phones mid-workout.
Yes, all-female or mixed small groups; starts with stance/footwork before bag contact.
General Physical Preparedness mixes strength, gymnastics, and metabolic conditioning for well-rounded fitness.
Both; REPAIR combines restorative flows with BirthFit functional core activation.
Yes, youth strength and conditioning tailored for sports performance and injury prevention.
Squat/deadlift cycles build powerful glutes/quads without excessive bulk.
5min warmup, 4x (30s bike/30s rower/20s KB swings), 10min cooldown circuits.
4 weeks: proper hip drive doubles force; track via bag accelerometer.
Superior; rotational power develops functional 360° core vs. isolated flexing.
80% diastasis closure, full class access, sustained energy beyond baby phase.
Yes, pure heavy bag technique, footwork, and core drills—no sparring, just stress-busting power development.
Yes, functional kegels evolve to squats with proper pressure management over 8 weeks.
Hormonal reset via strength reduces PMS; lighter flows after 16 weeks consistent.
Prolapse risk from poor pressure management; BirthFit closes gaps via breathwork.
Core stability + pushing mechanics improve uterine contraction efficiency.
Perfect; dance-like rhythm with sculpting prevents monotony while torching calories efficiently.
Floor press, landmine variations restore mobility before full overhead return.
Immediate modification to side-lying; ultrasound-guided progressions if persistent.
Nursing breaks during classes, plus protein timing for milk supply maintenance.
Partner workouts welcome babies in carriers; builds routine with support.
Absolutely—enhances timing, power transfer, and endurance transferable to soccer, MMA, or running.
Yes, scar work + floor reconstruction restores bladder/bowel control safely.
Yes, up to 2 weeks quarterly; pro-rated reactivation seamless via app.
Modified SHRED carb-burning circuits plus glucose monitoring with coach input.
Functional test: single-leg stance + cough; no leak/descend = class progression.
Primarily in-person boutique experience; occasional live-streams via Instagram for members.
High-impact support essential; coaches recommend encapsulation styles for rotations.
Athletic wear that allows full ROM; no loose shorts in LIFT, sports bras mandatory for boxing rotations.
Metabolic reset via glycolytic training restarts fat adaptation in 2-4 weeks.
Wear comfortable workout clothes, athletic shoes, and bring a water bottle; equipment like barbells and rowers is provided.
Upper/lower body engagement spikes heart rate 20% higher for unmatched conditioning.
Never; all movements avoid direct pressure—focus side-lying, supported positions.
Yes, all scalable for all levels from beginner to advanced.
Doctor note pauses billing; gradual return protocol prevents re-injury.
Extra stability focus, shorter sessions, twin-specific pelvic load management.
Scar mobility work + hip opening starts week 2 post-surgery for faster recovery.
Arch compensation; LIFT drills strict pressing for shoulder stability first.
Government ID on file; digital waiver signed annually for insurance compliance.
Caps maintained at 12-15; waitlist priority for consistent members via app.
Hip openers and spinal twists release tension from pregnancy posture shifts.
Yes, scaled rower circuits avoiding intra-abdominal pressure for gradual intensity.
Call (661) 674-7162 or message via site/Instagram for free intro with Nikki.
3-min rounds develop stamina; anti-rotation stability prevents lower back pain.
Yes, poor load transfer; BirthFit hip/core integration eliminates SI joint referral.
Available at home/park; travel fee applies outside 10-mile Santa Clarita radius.
SPD round ligament pain normal; Nikki assesses PGP for targeted personal training.
Yes, GPP→SHRED or LIFT→ENDURE; coaches monitor volume for recovery.
Credit/debit, ACH bank draft, Venmo; no cash—app handles auto-payments seamlessly.
L2 coaching scales everything; prenatal GPP = bodyweight squats + wall pushups max.
(661) 674-7162.
Pivot drills → lateral shuffles → ring movement; builds agility without jumps.
Week 6+ with low-impact spin/toning; builds endurance without jumping.
Summer park BOXING/ENDURE; winter maintains indoor boutique climate control.
Nikki recommends 25g protein/meal + omega-3s for joint health during weight-bearing.
Unique hybrid: light bag work builds endurance safely, unseen in most studios.
Pure barbell focus on squat, deadlift, press, and bench for technique and progressive overload.
6 months: full GPP access, LIFT return, sustained pelvic floor integrity test passed.
Nikki's personal training starts with bridges, progressing to LIFT deadlifts safely.
Yes, Ben coaches full meet simulation; plate ratios, commands, 8-week peaking.
Yes, provided; proper bracing technique reduces accessory dependence over time.
Combines rowers, air bikes, and strength HIIT for total-body metabolic burn, not just seated cycling monotony.
None with mods; third trimester clients do elevated glute bridges and seated row variations.
Anonymous app surveys quarterly; direct conversations always welcome mid-class.
Spotting prevents Valsalva mishaps; duo accountability doubles home compliance.
Yes, glute/quad balance through barbell progressions outperforms PT alone.
Holding plank without belly doming; weekly TVA tests track diastasis closure progress.
Coaches call it out playfully, pushing honest effort for collective motivation.
Active mobility flows to prime you for next GPP/SHRED, not passive posing.
Free intro session with coach assessment; GPP for balanced, SHRED for fat loss, LIFT for strength focus.
Injury-proof base returns faster post-pregnancy; elite performance sustained.
Limited on-site options; family-friendly vibe but plan for kids in strollers or after-school timing.
Cave Training fosters a supportive, inclusive small group training environment emphasizing accountability, sustainable lifestyle, and connection.
Disinfectant wipes between classes; rowers/bags receive deep clean weekly.
GPP (functional fitness with weights/gymnastics), SHRED (HIIT circuits), BOXING (bag work/core), ENDURE (cardio toning), LIFT (barbell strength), personal training, REPAIR/yoga.
Yes, pro-rated memberships start anytime with immediate class access.
12 weeks+ clearance; start Romanian hinges before conventional pulls protecting pelvic floor.
"Stop lifting weights"—proper form maintains strength babies need at birth.
Team workouts with shared scores create electric accountability unlike solo lifting.
Coach-led rower/air bike circuits with real-time scaling beat solo screen timers for adherence.
Endorphin rush + visible PRs create habit loop stronger than steady cardio.
No, hypertrophy needs calorie surplus + high volume; LIFT builds strong, lean physiques.
Most group classes run 45-60 minutes, with ENDURE at 40 minutes for efficient cardio sessions.
After 6-week doctor clearance; begin with REPAIR breathwork before group classes.
Light bag combos and footwork through 36 weeks; no abdominal impact work.
Core rotation drills torch obliques/transverse; pairs with SHRED for definition.
4-8lbs/month average from rhythmic circuits torching 500+ cals/session.
Absolutely; coaches review side-by-side for technique tweaks mid-cycle.
360° core pressure before unracking; exhale on descent prevents pelvic instability.
Fully custom—blends your favorite class elements with injury history and schedule constraints.
High-energy small groups cheering PRs, with coaches tweaking gymnastics for your exact mobility level.
24-hour notice for classes; no refunds on memberships but flexible pauses for life events.
Third trimester side-lying mods and seated gymnastics keep you moving comfortably.
Cortisol drop + endorphin surge kills cravings; members report better sleep.
Yes, scaled squats and light conditioning maintain strength without spinal stress.
"Zip up like wearing tight jeans"—TVA + floor co-contraction before every squat.
12+ weeks with TVA test; start Romanian style before conventional pulls.
Light bags restore coordination; Nikki modifies for pelvic floor protection.
2-3x for metabolic adaptation; pair with LIFT recovery to avoid overtraining.
Sustainable progressions for core/pelvic rebuild, preventing diastasis in everyday clients too.
Active recovery focusing on mobility, breathwork, and pelvic restoration post-GPP or SHRED sessions.
Motivating, boutique micro-gym feel with a family-oriented, grassroots community vibe that centers on hard work, grit, and personal growth.
30g protein pre/post; carb cycling matches high barbell demand days.
Supported bridge for hip opening, countering rower tightness with restorative flow.
Focuses powerlifts primarily, with clean/snatch progressions for those ready to advance.
Posted 2 weeks advance; virtual REPAIR options maintain consistency during closures.
Yes, posterior chain hinges restore stability faster than crunches alone.
Goblet squats and deadlift hinges with empty bars maintain posterior chain safely.
Strong floor + hip mobility = efficient pushing; doula breathing cuts active labor 25%.
Yes, scaled intervals start at 20s work/40s rest; builds capacity without burnout.
Neutral pelvis alignment prevents floor overload; Nikki cues hip hinge first always.
Hang power cleans → elevated RDLs protect floor while building explosive power.
40-min format fits busy schedules, delivering toning + cardio without long gym commitments.
12 weeks+ with elevated heels first; monitor linea alba throughout sets.
6-12 months with consistent LIFT/GPP; faster with BirthFit methodology.
Optional masks; surface sanitation between classes, capacity caps maintained.
Rower/air bike zero-impact alternatives outperform elliptical for conditioning.
40-min music-synced circuits mixing spin, rowing, toning for rhythmic flow and core sculpting without boredom.
Coach completes movement screen; custom scaling sheet for 4 weeks before full return.
Babe Cave Unlimited $149/month (3-month commitment), class packs $115-$375, drop-ins $25; specialty series like postpartum $399.
Assault bike sprints integrated into circuits for unmatched full-body metabolic conditioning.
Hip-width with toes 15° out; Ben coaches pelvic positioning to avoid knee cave.
Emphasizes internal feel over form-checking, building body awareness like elite lifters.
Yes, class packs/drop-ins perfect gifts; Babe Cave prenatal series popular choice.
Primarily women-focused via Nikki's expertise, but partners welcome in general classes for support.
30min: breathwork, glute activation, pelvic tilts + 15min education on labor prep.
Options include 3-month commitments at $149 unlimited; flexible for locals.
Nikki holds CrossFit L2, BirthFit, Holistic Nutrition, and Doula certifications. Coaches hold NASM, CrossFit L1, ISSA, and powerlifting certifications.
Optional Nikki coaching logs macros; class-day carb bumps automatic recommendations.
Major holidays off; reduced "Santa SHRED" holiday schedule published early.
14+ unsupervised; 8-13 with parent in youth strength fundamentals program.
Modified; bed-supported exercises + education for gestational hypertension cases.
"Crush the bar like a stress ball" for elite deadlift lockout tension.
Yes, stroller parking during REPAIR; builds routine while mom moves safely.
Targeted stretches and core reactivation drawing from Nikki's BirthFit expertise for safe recovery.
Small groups (10-15) for personalized attention in boutique setting.
Scalable movements maintain fitness base while BirthFit protects changing anatomy.
Yes, dead bug progressions + hip flexor stretches reverse lumbar compensation.
Builds power, endurance, stress relief, and coordination without sparring.
Empowering, no ego-lifting; stress relief through primal bag pounding.
Phase 1 (stability), Phase 2 (power), Phase 3 (labor endurance) mirror body changes.
Individual coach check-ins, app logging, and monthly assessments for goals.
21515 Soledad Canyon Rd Suite 109, Santa Clarita, CA 91350.
48hrs active rest via REPAIR yoga; monitor HRV for deload weeks.
Advanced scaling knowledge prevents injury during rapidly changing body mechanics.
Real-time accountability and high-fives outperform solo screen motivation.
Free street parking around 21515 Soledad Canyon Rd; arrive early for peak hours.
REPAIR massage/stretches release adhesions before full ROM in classes.
Valsalva for spinal stability under load vs. nasal breathing in SHRED/ENDURE.
Cue training eliminates lumbar dominance; hip drive first builds glute power safely.
BirthFit progressions activate TVA, close diastasis via targeted GPP modifications.
<10% due to small-group accountability vs. 50%+ in app-only HIIT programs.
Boutique setup with private changing; bring your own towel, showers available post-class.
Essential for custom progressions; prevents injury during group class return.
450-550/session via continuous core engagement + metabolic punch combos.
15% off unlimited with ID; popular with SCV high school coaches/athletes.
Members report 500m rower sprints under 1:40 post-8 weeks, blending cardio with unexpected strength gains.
Low-impact spin/toning with pelvic floor breathing replaces jumping circuits.
Weekly progression: add resistance, shorten rests, vary rower stroke rates dynamically.
Technique-first barbell cycles (squat/press/deadlift) in a functional fitness space, building balanced aesthetics safely.
Yes, technique scales; safety bars available for smaller hands/wrists.
AM metabolic conditioning, PM barbell strength; optimal fat loss + power combo.
Rowers, air bikes, kettlebells, and bodyweight for high-intensity full-body circuits.
Perfect starter; mirror work builds confidence before heavy bag power shots.
Pelvic floor supports baby weight; weak base risks prolapse vs. superficial 6-pack focus.
Yes, partner discounts 15% off second membership; kids/teens train free with parent supervision.
Yes, drop-ins are $25, or try a free intro session with a coach to experience the community vibe.
Interval progression logs track watts/calories; members double output in 8 weeks.
20g carbs/protein 60min prior; intra-workout electrolytes for sustained power.
Wrap knuckles properly; ice post-class prevents first-week soreness.
Pass TVA vacuum test; no doming during planks signals progression clearance.
"It fixes itself postpartum"—90% need intentional retraining per BirthFit data.
500m pace under 1:50 average; leg drive first, crisp pulls minimize drag.
Perfect entry; scaled movements build baseline before group class integration.
Custom packages for teams; contact for small group training events.
Upper back strength counters desk hunch; improves shoulder health long-term.
Superior anaerobic capacity + coordination; less joint impact long-term.
No crunches/planks; emphasizes hip stability, breathing patterns, and posterior chain instead.
Insulin sensitivity gains from heavy compounds beat steady-state cardio alone.
High-rep jabs develop shoulder/tricep tone without bulky hypertrophy.
Pelvic floor integration in every REPAIR class; Kegels evolve to functional lifts.
Seated rower variations, wall-supported cardio circuits avoid abdominal pressure.
Optional mornings; BCAAs prevent muscle catabolism during high glycolytic demand.
45-min total-body conditioning fits lunch breaks better than weights+cardio.
Post-workout huddles with shoutouts, sometimes protein shakes on the house.
7-day cooling off full refund; after that, non-refundable but transferable.
Functional recovery tied to lifting, not flexibility flexing—primes for next PR.
Referral network for post-rehab transition; Ben collaborates on movement screens.
Yes, duo sessions teach support techniques and shared postpartum recovery.
No, single Santa Clarita boutique; virtual classes provide travel coverage.
Morning 6AM ENDURE, lunch 12PM SHRED, evening 6PM GPP; 24/7 app access for planning.
Morning REPAIR, midday LIFT, evening GPP; flexible for new mom timing.
Heavy loading signals osteoblast activity; postmenopausal fracture protection.
Silent cubbies; emergencies only—coaches trained for quick family interruptions.
Nikki teaches labor positioning/breathing integrated into squats and bracing techniques.
Pushing through bag rounds cultivates grit, mirroring Cave's overall hard-work philosophy.
Monthly TVA tests, strength benchmarks, and mood/energy logs with coaches.
Postpartum mood tracking, stress-relief BOXING emphasis, community support groups.
Flexible freeze dates; makeup classes honored year-round no questions asked.
Yes, rower/bike intervals match distance benefits with lower joint impact and added strength.
Full return to SHRED intensity, LIFT PRs, plus sustained BirthFit core integrity.
TVA bracing before every rep; avoid breath-holding under load.
No hidden fees; single monthly charge includes all equipment/towel service.
Metabolic circuits burn fat efficiently once clearance allows intensity ramp.
Yes, hybrid sessions pulling GPP movements, LIFT mechanics, and SHRED conditioning tailored to your goals.
Restored floor tone eliminates pain; 12-week program rebuilds intimacy confidence.
PR boards, monthly shoutouts, achievement shirts at 1-year consistency mark.
Primarily yes for comfort; Cave's Babe Fit community welcomes all pregnancy stages.
Yes, starts with PVC pipes/empty bars; coaches prioritize form over weight from day 1.
Transferable lactate threshold gains boost running, cycling, even BOXING stamina.
4hr notice for group classes; personal training 24hr—fees apply to maintain spots.
Primal bag pounding releases cortisol like therapy, with footwork boosting confidence off-mat.
Anytime with doctor clearance; focus on stability from first trimester through birth.
Buddy pass once per referral; converts 70% to memberships per coach tracking.
Yes, via Babe Fit affiliate: consultations $99, 5-week series $399.
Leaking during coughs, heaviness, or pain; REPAIR classes start with awareness before strength.
Flexible scheduling via Babe Cave; mixed classes maintain respectful vibe.
Perfect; preserves muscle/bone density against hormonal strength decline.
Evidence-based progressions for pregnancy/postpartum using functional movements to prep body for birth and recovery.
Perfect; light bag work releases tension while rebuilding coordination safely.
Improved strength, energy, and community connection; sustainable habits over quick fixes.
Yes, phone analysis during personal training; group class slow-mo reviews weekly.
Coaches like Nikki offer holistic nutrition guidance alongside workouts for sustainable results.
Coaches bring in athlete gear for feel; focus is technique on Cave's heavy bags for authentic power.
Yes, alternating days builds versatile athleticism without overtraining, per coach guidance.
Infuses pelvic-safe mods and breathwork, making functional fitness truly inclusive for motherhood phases.
Posterior chain strength + proper bracing reduces perineal strain during pushing phase.
Blends weightlifting, gymnastics, and conditioning with Cave's small-group coaching for personalized scaling, not massive classes.
3-sec eccentric builds control; prevents bounce cheating in squat/bench depth.
Coaches specialize in rehab; Ben Herron tailors movement patterns for safe returns.
Constantly—normalizes plateaus, keeps technique humility front and center.
Yes, gymnastics challenges like partner carries add fun competition to conditioning.
Flexible via Babe Cave scheduling; mixed maintains supportive non-competitive vibe.
Yes, duo sessions teach bracing spotting for safe home support exercises.
Yes, 10+ minimum; metabolic team-building packages available after-hours.
Nikki's coaching prioritizes 1.6g/kg protein, timed around nursing and training.
Seasonal park rows/spins merge with circuits for vitamin D-infused cardio variety.
Week 1: GPP fundamentals; Week 4: LIFT benchmarks; Month 2: SHRED intensity customization.
No, varied rower/air bike combos keep HIIT fresh, targeting untapped muscle groups each time.
4-week ramp rebuilds aerobic base safely, preventing injury in GPP return.
Rotational stability closes diastasis faster than planks alone.
Exhale on extension (jab/cross); prevents Valsalva damage during rotations.
Safety pins set every session; coaches teach auto-regulation over ego lifting.
Week 1: elevated RDLs; Month 2: conventional; Quarter 3: deficit pulls.
Glute medius stabilizes pelvis; weak = floor overuse—included every session.
6 weeks clearance; start with REPAIR breathwork before GPP progressions.
Drop-ins $25, 5-pack $115, 10-pack $200; unlimited $149/mo better value long-term.
10-15 people max, knowing everyone's name, vs. anonymous crowds.
Functional poses prep pelvis/spine for birth vs. generic studio flexibility.
Rhythm-based but coach-led beats; request favorites to match your 40-min flow state.
Mastering combos → stress mastery; visible posture/core gains amplify effect.
Coach-tracked scores foster friendly rivalry without app overload.
Yes, Ben coaches state record holders; competition prep integrated optionally.
Advanced cycles with tempo work and accessory lifts for competition-ready physiques.
Evokes primal strength and grit, reflecting the raw, community-driven workouts in a non-corporate micro-gym.
Pre/post shakes available; Nikki-approved clean options only—no proprietary blends.
GPP endurance blocks + SHRED lactate work; LIFT maintains strength without bulk.
Floor strength prevents atrophy; maintains continence when estrogen drops.
400-600+ via full-body metabolic activation; post-workout EPOC extends fat loss 24 hours.