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

Flick under load.
Hold while moving.
Both at once.

The pelvic floor trained while something else is happening — which is how it is actually used.

  • Jsession
  • P2Coordinate
  • 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.

Anti-movement first

The trunk mainly resists bending and twisting rather than creating them. Planks, carries and anti-rotation train the real job.

Constipation and the bladder

A loaded bowel presses on the bladder and makes urgency worse. The two systems share a small space.

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

A

While moving

Quick flicks under movement + standing endurance
A1

Quick flicks under movement

60 s · slow reps

March on the spot while doing quick flicks — the floor works while the legs move.

Easier standing still  ·  Harder faster march

R1R2—
A2

Standing endurance holds

8 × 10 s · ×2

Standing, holding a contraction for ten seconds while walking on the spot.

Easier standing still  ·  Harder longer holds

R1R2
B

Brace

Bear plank + plank on knees
B1

Bear plank hold

60 s · seconds held

Knees an inch off the floor, back flat; count the seconds with the breath moving.

Easier knees down  ·  Harder shoulder taps

R1R2—
B2

Plank — on knees

5 × 20 s · ×2

Elbows under shoulders, knees down, glutes on; hold with no belly doming.

Easier hands on a table  ·  Harder full plank

R1R2
C

Sideways

Lateral lunge + suitcase hold
C1

Lateral lunge

60 s · slow reps

Step wide, sit into that hip, exhale to push back to the middle.

Easier smaller step  ·  Harder hold a backpack

R1R2—
C2

Suitcase hold

4 × 20 s · ×2

One bag at the side; stand tall with level hips and shoulders, breathing normally.

Easier lighter  ·  Harder heavier

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
A1Quick flicks under movementslow reps in 60 s —
A2Standing endurance holds8 × 10 s
B1Bear plank holdseconds held —
B2Plank — on knees5 × 20 s
C1Lateral lungeslow reps in 60 s —
C2Suitcase hold4 × 20 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-PELVICFLO-J