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

Hips on.
Floor on.
Breath moving.

Hip strength shares the load with the pelvic floor — so the two are trained in the same session.

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

Training works

Pelvic floor muscle training is first-line treatment for stress urinary incontinence, and supervised programmes give far higher cure and improvement rates than no treatment.

Both fast and slow

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

Sleep and recovery

Broken sleep raises pain sensitivity and slows tissue recovery. Twelve minutes is designed to fit a real day.

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

A

Hips

Clamshell with breath + endurance holds
A1

Clamshell with breath

60 s · slow reps

Open the top knee on the out-breath; the pelvis stays still and the belly stays soft.

Easier smaller range  ·  Harder 2-s hold

R1R2—
A2

Pelvic floor endurance holds

8 × 10 s · ×2

Ten-second holds with the breath moving throughout — count only the clean ones.

Easier 6-s holds  ·  Harder 12-s holds

R1R2
B

Quadruped

Bird-dog arm + bird-dog leg
B1

Bird-dog — arm only

60 s · slow reps

On all fours; reach one arm forward on the out-breath, hips completely level.

Easier slide the hand  ·  Harder hold three seconds

R1R2—
B2

Bird-dog — leg only

10/side · ×2

Slide one leg back to straight; the belly stays flat and the pelvis does not tip.

Easier slide the heel  ·  Harder hold three seconds

R1R2
C

Stand and sit

Sit-to-stand + wall sit
C1

Sit-to-stand with exhale

60 s · slow reps

Breathe out as you stand; that is the timing every lift should follow for the rest of your life.

Easier hands on thighs  ·  Harder arms crossed

R1R2—
C2

Wall sit with connection

4 × 20 s · ×2

Thighs halfway down; hold with the floor gently engaged and the breath moving.

Easier higher position  ·  Harder deeper

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
A1Clamshell with breathslow reps in 60 s —
A2Pelvic floor endurance holds8 × 10 s
B1Bird-dog — arm onlyslow reps in 60 s —
B2Bird-dog — leg only10/side
C1Sit-to-stand with exhaleslow reps in 60 s —
C2Wall sit with connection4 × 20 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-PELVICFLO-E