MoPro
TrainersEye · Core, Pelvic Floor & Postnatal
Core & Pelvic Floor I
Trainer's Eye
Phase 2 · Coordinate · Session I

Watch the midline.
No ridge.
No dome.

Progressing trunk work while checking the belly on every rep — the signal that tells you the load is right.

  • Isession
  • P2Coordinate
  • 12:00on the clock
  • — donecompleted

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.

Most separations narrow

Abdominal separation narrows substantially in the first two months after birth for most people, and continues to improve with loading.

Fluid is not the enemy

Cutting fluids concentrates urine and irritates the bladder. Most people need more water, not less.

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

A

Check

Pressure management drill + head lift progression
A1

Pressure management drill

60 s · slow reps

Curl up a little and watch the midline; find the exact height where a ridge appears, then work below it.

Easier chin nod only  ·  Harder a little higher

R1R2—
A2

Head lift progression

12 reps · ×2

Exhale, connect, lift the head and shoulders to the point before any ridge appears.

Easier head only  ·  Harder shoulders clear

R1R2
B

Hinge

Hinge with breath + bodyweight RDL
B1

Hip hinge with breath

60 s · slow reps

Hips back on the in-breath, stand and squeeze on the out-breath, back long throughout.

Easier to mid-thigh  ·  Harder to the knees

R1R2—
B2

Bodyweight RDL

12 reps · ×2

Soft knees; hips back with a long back, hands sliding to the knees, exhale to stand.

Easier to mid-thigh  ·  Harder to the shins

R1R2
C

Stand tall

Standing march + Pallof press
C1

Standing march

60 s · slow reps

Knee to hip height, exhaling on each lift; the pelvis stays level and the belly quiet.

Easier lower lift  ·  Harder hold a bag

R1R2—
C2

Pallof press

12/side · ×2

Towel anchored at the side, hands at the chest; press out and back, hips square, breathing.

Easier less tension  ·  Harder half-kneeling

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. The knack: tighten just before you cough, sneeze or lift. It is the single most useful habit here.
  2. Watch the belly on every trunk exercise. A ridge or dome down the middle means the load is too high.
  3. Pressure goes somewhere. Breathe out as it rises and it goes out of the mouth, not down.
  4. Quality over reps. Ten good contractions beat a hundred absent ones.

Tick it off

MovementRound 1Round 2Best
A1Pressure management drillslow reps in 60 s —
A2Head lift progression12 reps
B1Hip hinge with breathslow reps in 60 s —
B2Bodyweight RDL12 reps
C1Standing marchslow reps in 60 s —
C2Pallof press12/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-PELVICFLO-I