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

Six sessions in.
Time the hold.
Check the midline.

Phase 1 check-in: the two pelvic floor tests, the abdominal separation check and the first balance measure.

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

Track three numbers

Hold time, quick-flick count and symptom-free impact minutes are the three numbers worth writing down weekly.

The gap is not the point

With abdominal separation, how much tension you can generate across the midline matters more than how many fingers fit in the gap.

Doming is the signal

A ridge or dome along the midline during a trunk exercise means the load is beyond current control. Reduce it — that is all it means.

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

A

Test the floor

Endurance test + quick-flick test
A1

Pelvic floor endurance test

60 s · slow reps

Hold a contraction as long as it stays strong; note the seconds, rest, and repeat.

Easier shorter holds  ·  Harder aim longer

R1R2—
A2

Quick-flick test

10 reps · ×2

Count the clean fast contractions you can do before they weaken — note the number.

Easier fewer reps  ·  Harder faster

R1R2
B

Midline

Separation check + head lift with tension
B1

Abdominal separation check

60 s · slow reps

Fingers along the midline above and below the navel; lift the head and feel for the edges.

Easier head lift only  ·  Harder hold and reposition the fingers

R1R2—
B2

Head lift with tension

10 reps · ×2

Exhale, draw the belly gently in, then lift the head — no ridge or dome down the midline.

Easier chin nod only  ·  Harder lift a little higher

R1R2
C

Base

Single-leg balance + bridge test
C1

Single-leg balance

60 s · seconds held

On one leg, soft knee; count the seconds held cleanly on each side.

Easier fingertip on a wall  ·  Harder eyes closed

R1R2—
C2

Single-leg bridge test

10/side · ×2

Ten clean single-leg bridges each side; note which side gives out first.

Easier two feet  ·  Harder 3-s hold

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
A1Pelvic floor endurance testslow reps in 60 s —
A2Quick-flick test10 reps
B1Abdominal separation checkslow reps in 60 s —
B2Head lift with tension10 reps
C1Single-leg balanceseconds held —
C2Single-leg bridge test10/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-PELVICFLO-F