{"id":123,"date":"2025-11-26T08:37:51","date_gmt":"2025-11-26T08:37:51","guid":{"rendered":"https:\/\/app.otgathletic.co.za\/wp\/?p=123"},"modified":"2025-11-26T14:32:54","modified_gmt":"2025-11-26T14:32:54","slug":"sc-for-postnatal-training","status":"publish","type":"post","link":"https:\/\/app.otgathletic.co.za\/wp\/programmes\/sc-for-postnatal-training\/","title":{"rendered":"S&amp;C for Postnatal Training"},"content":{"rendered":"","protected":false},"excerpt":{"rendered":"<p>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\u20134x\/week, non-consecutive days. Monitor for coning\/doming, urinary leaks, or pelvic heaviness \u2013 regress if seen. Begin each session with 1\u20132 minutes of deep diaphragmatic breathing. Strength RPE target: Weeks 1\u20134: RPE 4\u20135, Weeks 5\u20138: RPE 5\u20136, Weeks 9\u201312: RPE 6\u20137, Weeks 13\u201316: RPE 7\u20138. Nutrition and sleep must support recovery and fat loss.<\/p>\n","protected":false},"author":1,"featured_media":77,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-123","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-programmes"],"acf":[],"_links":{"self":[{"href":"https:\/\/app.otgathletic.co.za\/wp\/wp-json\/wp\/v2\/posts\/123","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/app.otgathletic.co.za\/wp\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/app.otgathletic.co.za\/wp\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/app.otgathletic.co.za\/wp\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/app.otgathletic.co.za\/wp\/wp-json\/wp\/v2\/comments?post=123"}],"version-history":[{"count":3,"href":"https:\/\/app.otgathletic.co.za\/wp\/wp-json\/wp\/v2\/posts\/123\/revisions"}],"predecessor-version":[{"id":527,"href":"https:\/\/app.otgathletic.co.za\/wp\/wp-json\/wp\/v2\/posts\/123\/revisions\/527"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/app.otgathletic.co.za\/wp\/wp-json\/wp\/v2\/media\/77"}],"wp:attachment":[{"href":"https:\/\/app.otgathletic.co.za\/wp\/wp-json\/wp\/v2\/media?parent=123"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/app.otgathletic.co.za\/wp\/wp-json\/wp\/v2\/categories?post=123"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/app.otgathletic.co.za\/wp\/wp-json\/wp\/v2\/tags?post=123"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}