Strength & Conditioning for Postnatal Training

This is a 16-week postnatal strength and conditioning plan for moms who have had either a natural birth or c-section, with a full-body fat loss focus and core redevelopment.This plan honors breath mechanics, pelvic floor safety, gradual load progression, and structural balance.

Guidelines:

Train 3–4x/week, non-consecutive days.

Monitor for coning/doming, urinary leaks, or pelvic heaviness – regress if seen.

Begin each session with 1–2 minutes of deep diaphragmatic breathing.

Strength RPE target: Weeks 1–4: RPE 4–5, Weeks 5–8: RPE 5–6, Weeks 9–12: RPE 6–7, Weeks 13–16: RPE 7–8.

Nutrition and sleep must support recovery and fat loss.

A Coach in your pocket

Training that adjusts to your ability so every session meets you where you are.

Clear, practical nutritional guidance, supported by OTG's recipe book and nutritional guide.

Direct access to Coach Lil for questions and clarity whenever you need support.

Get motivated. Get results

Short, effective sessions designed to fit into even the busiest days.

Weekly guidance and structured challenges help you stay focused without feeling overwhelmed.

Train alongside a community that values consistency and strength over perfection.

Connect your health data

Train with multiple world champion Strength Coach

Lil Bianchi

Multiple Powerlifting Champ

Lil Bianchi is a strength and performance coach who blends science, intention, and unapologetic grit. With a background in powerlifting and athletic development, she helps athletes move beyond numbers by building speed, resilience, and multidirectional strength that lasts. Known for her sharp coaching eye and no nonsense approach, Lil bridges the gap between where you are now and where you want to be, teaching people to move powerfully, perform confidently, and stay in the game for the long haul.

Access to Over 20 Programmes

OTG App Reviews

From first-timers to advanced athletes, People love training with OTG

I had shoulder pain for year from a sports injury. I haven't felt any pain since starting with the programs on the app. This app is such great value for money and it's so dynamic. Love it man! I got a subscription for my girlfriend as well. She's loving it!

Hi Marco, thank you so much! I really appreciate the support from all of you and I am very satisfied with the program. I've lost two pounds and lost an inch from my waist and his area in only three weeks which is mind blowing to me.

This app has made training so easy. The app tells me exactly what to do, every session is structured, and I never feel lost or second-guessing myself. The videos, cues, and progress tracking make it feel like I have a coach with me all the time!

Started the new 30 min program yesterday. Was just what I needed.

Get strong anywhere, anytime.

Stream to your devices.

FAQs

How do I access the training programs?

Once you subscribe you will be emailed a link to download our mobile app so that you can create your account and begin training.

What is included with my subscription?

You get unlimited access to all our training programs. Each training program is designed with a specific purpose and will help you reach your goals. Exercises include a demo video so you can perfect your technique. We program either exact weights using % of 1 rep max or RPE for all strength exercises so you always know how much weight to lift.

How do I know what program to use?

You can use our advanced filter system in the app to help find the perfect program for you. Our exclusive community is a place for you to get recommendations and hear from other members.

What if I choose a program and partway through I realize I don’t like it?

No problem. You can remove that program from your calendar in the app and add a new one. Your subscription includes unlimited access and the app is entirely self-serve.

What features are in the mobile app?

Our app is specifically designed for strength training and includes hundreds of features to optimize your training. All your workouts and training data will be tracked in our advanced workout log. Our app calculates training metrics in real-time so that you know when you are getting stronger (e.g. personal records, estimated 1 rep maxes, volume, etc). You can also upload videos to your sets so you can reflect back at a later date to see your progress. And so much more…

What happens if I need help with technique or understanding the programs? Is there someone I can ask for help?

We have an exclusive community where our subscribers can share progress, ask questions and get help.

What equipment do I need to use the programs?

Each program is different. Assume you need access to full gym equipment unless otherwise noted in the program goals or description.

Can I cancel at any time?

Yes. If you decide this is not the right product for you to reach your goals, you can cancel at any time within the app and you will no longer be charged. There is no minimum time commitment.

Is there a mobile app for both iOS and Android?

Yes. Our training app has an android and iOS version. We also have a web-app version for you to view and manage your training on a larger screen. To access these apps, signup on our website by clicking “Join The Team” and you will get a unique code and link to download our training app.