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

Twelve in.
The knack works.
The midline holds.

Phase 2 check-in: the knack tested properly, the floor retested and the midline rechecked.

  • Lsession
  • P2Coordinate
  • 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 knack

Tightening the pelvic floor just before a cough, sneeze or lift measurably reduces leakage. It is a habit, and it is free.

Return is not linear

Good weeks and bad weeks are normal. The trend over a month is the measure, not any single day.

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

A

The knack

Knack test + endurance retest
A1

Knack test

60 s · slow reps

Cough with the pre-contraction and then without it; note the difference honestly.

Easier clear the throat  ·  Harder stronger cough

R1R2—
A2

Pelvic floor endurance retest

10 reps · ×2

Hold to the point the contraction weakens; compare the seconds with session 6.

Easier shorter holds  ·  Harder longer

R1R2
B

Midline

Separation retest + curl-up control test
B1

Separation retest

60 s · slow reps

Recheck the midline above and below the navel; note the width and, more importantly, the tension.

Easier head lift only  ·  Harder reposition the fingers

R1R2—
B2

Curl-up ridge test

12 reps · ×2

Curl up to the highest point with no ridge; note where that point is now.

Easier chin nod only  ·  Harder higher

R1R2
C

Legs

Single-leg squat test + carry test
C1

Single-leg squat test

60 s · slow reps

Count clean single-leg squats to a chair in 60 s each side, then compare.

Easier higher chair  ·  Harder lower chair

R1R2—
C2

Carry hold test

3 × max · ×2

Heaviest bags held tall; time the hold and write it down.

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
A1Knack testslow reps in 60 s —
A2Pelvic floor endurance retest10 reps
B1Separation retestslow reps in 60 s —
B2Curl-up ridge test12 reps
C1Single-leg squat testslow reps in 60 s —
C2Carry hold test3 × max
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-PELVICFLO-L