Postnatal Strength Rebuild – 12 Week Progressive Training Program

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Who is this for?

This program is designed for postnatal women who:

  • Are 6+ weeks postpartum (or cleared by their healthcare provider)

  • Want to rebuild strength safely after pregnancy and birth

  • Are experiencing core weakness, pelvic floor symptoms, or diastasis

  • Are new to strength training or returning after time off

  • Want expert guidance rather than guessing what’s “safe”

What the 12-Week Program Is

The Postnatal Strength Rebuild is a 12-week progressive training program delivered through 1:1 personal training.

Your program is designed specifically around:

  • Your birth experience

  • Your exercise history

  • Your current symptoms and capacity

  • Your goals moving forward

The focus is on rehabilitation first, then progressive overload - so you can build strength that actually lasts.

This program bridges the gap between early postnatal recovery and confident, full-body strength training.

How the program progresses

Over the 12 weeks, training typically progresses through:

Phase 1 – Foundations

  • Pelvic floor and breathing coordination

  • Core connection and pressure management

  • Gentle reintroduction to mobility, movement and load

Phase 2 – Core & Capacity Building

  • Diastasis-aware core strengthening

  • Functional movement patterns

  • Gradual increases in resistance

Phase 3 – Strength & Confidence

  • Progressive core & strength training and weight lifting

  • Full-body strength with appropriate loading

  • Building confidence to move and lift again

Progression is always based on how you respond - not a rigid timeline.

What’s included

Included in the 12-Week Program

  • 1 x 50-minute 1:1 PT session per week

  • A personalised monthly written exercise program for between PT sessions

  • Full access to my on-demand Pilates & strength library (300+ workouts)

    Ongoing guidance and progression as you improve

Commitment Required

  • A 12-week minimum commitment

  • Consistent weekly attendance

  • Willingness to engage fully in each session and communicate how your body is responding

Train where it is most Convenient for yoU

  • Two women exercising outdoors; one assisting as the other holds a plank position on a yoga mat with trees in the background.

    Private boutique gym

    📍 Train with me at Omnia Movement, Manly

    Omnia Movement in Manly is a boutique gym, fully equipped with everything needed for Pilates and functional strength training. Unlike a busy commercial gym, Omnia is calm, private, and welcoming — the kind of space where you can focus fully on yourself without distractions.

    Here, you’ll have access to high-quality equipment, expert coaching, and the support to build strength, mobility, and confidence in your training. Whether you’re brand new to exercise or more experienced, this is your space to progress safely and effectively.

    Get Started
  • Woman practicing yoga on a mat, doing a bird-dog pose, wearing blue leggings and a dark tank top, with a laptop in front.

    Train at Home

    📍 Manly/ Dee Why & Surrounding Suburbs

    Prefer to train in your own space? I’ll bring the equipment and the motivation to you. With just a small amount of room, we can create effective sessions in your living room, backyard, or even a local park.

    Training at home is perfect for busy schedules, new mums, or anyone who feels more comfortable in a private environment. You’ll still get the same personalised programming, guidance, and progress as you would in the studio — but with the flexibility and convenience of being in your own space.

    Get Started

Meet Your Trainer


I’m a pregnancy and postnatal fitness specialist helping women feel strong, confident, and capable through pregnancy, postpartum, and motherhood.

With over 8 years of experience working with hundreds of women, I know that mums deserve a higher level of support — not rushed programs or generic advice — when it comes to rebuilding strength and feeling good in their bodies after birth.

Credentials & Professional Training

  • PCES Certified (Pregnancy & Postpartum Exercise Specialist)

  • Diastasis Done Differently — Antony Lo (The Physio Detective)

  • Level 2 & 3 Personal Training

  • Pre & Postnatal Pilates Qualification

  • Currently studying: APPI Pilates for Women’s Health
    (Pelvic Floor, Endometriosis & Menopause)

Read More

  • "Training with Bridget throughout my prenatal fitness journey was the best decision. Her expertise in prenatal PT is incredible; she didn't just give me workouts, she educated me on safe modifications, which made me feel deeply comfortable and confident about staying active. Her guidance was key to ensuring I had a great, strong pregnancy. Beyond her deep knowledge, Bridget was wonderfully flexible and always available for advice and reassurance, making me feel fully supported every dayI am excited to continue training with her for my postpartum recovery and highly recommend her to any expectant or new mother!"

    — Vanda Horvat

  • "Bridget has been an amazing support through my postpartum recovery and return to exercise. She is highly knowledgeable and developed a structured and personalised exercise programme for me, all in the comfort of my own home. I would highly recommend her services for any new (or expecting) mums!"

    — Daniella Massiceti

  • "Highly recommend seeing Bridget if you are pre or postnatal! I started seeing Bridget a few months after I had my baby to help rebuild my strength, in particular my core. Over the past 10 weeks Bridget has helped me to strengthen and stretch my hips, back and core following pregnancy and postpartum. She’s able to help you push to your own personal limit and challenge yourself whilst still smiling and laughing. Couldn’t recommend her more highly!"

    - Gerogrina Castle

Ready to rebuild strength properly after birth?

Book a postnatal consultation to see if the 12-week program is right for you.