MoPro
TrainersEye · Core, Pelvic Floor & Postnatal
Core & Pelvic Floor B
Trainer's Eye
Phase 1 · Find and feel · Session B

Quick.
Slow.
Then completely let go.

Both fibre types trained — fast flicks and long holds — with a dedicated release drill between them.

  • Bsession
  • P1Find
  • 12:00on the clock
  • — donecompleted

Both fast and slow

The pelvic floor has muscle fibres for endurance and for speed. Long holds and quick flicks are both trained here.

Quality over quantity

Ten contractions done properly outperform a hundred half-done ones. The programme counts good ones only.

Pain is not damage

Pain is an alarm, not a measure of harm. It can stay switched on long after tissue has healed.

Three couplets · two rounds · twelve minutes · a cylinder that holds

A

Side-lying

Side-lying breathing + quick flicks
A1

Side-lying breathing

60 s · slow reps

On your side, knees bent; breathe into the lower ribs and feel the belly soften.

Easier supported by pillows  ·  Harder longer exhale

R1R2—
A2

Quick flicks

15 reps · ×2

Fast lift and immediate full release — one second on, one second fully off.

Easier fewer reps  ·  Harder faster and cleaner

R1R2
B

Sway

Knee sways + release drill
B1

Supine knee sways

60 s · slow reps

Knees bent and together; sway a hand-width each way with the belly relaxed.

Easier smaller sway  ·  Harder pause each side

R1R2—
B2

Pelvic floor release drill

10 × 10 s · ×2

Contract gently, then deliberately let go and feel the floor drop and soften. Stay there.

Easier shorter releases  ·  Harder longer releases

R1R2
C

Connect

Child's pose breathing + connection breath
C1

Child's pose breathing

60 s · slow reps

Kneeling, chest toward the thighs; breathe into the back of the ribs and the pelvic floor.

Easier seated forward lean  ·  Harder deeper position

R1R2—
C2

Connection breath

12 breaths · ×2

Breathe in and let everything soften; breathe out and let the floor lift gently with it.

Easier no contraction  ·  Harder longer exhale

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Pain rule: nothing here should hurt. Discomfort that lingers into the next day means drop a level.
  2. The release matters as much as the squeeze. A pelvic floor that cannot let go is not a strong one.
  3. Never hold your breath. Breathe out on the effort — that is the whole coordination skill.
  4. Postnatal: not before your six-week check, and start here whatever week you are at.

Tick it off

MovementRound 1Round 2Best
A1Side-lying breathingslow reps in 60 s —
A2Quick flicks15 reps
B1Supine knee swaysslow reps in 60 s —
B2Pelvic floor release drill10 × 10 s
C1Child's pose breathingslow reps in 60 s —
C2Connection breath12 breaths
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-PELVICFLO-B