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TrainersEye · Core, Pelvic Floor & Postnatal
Core & Pelvic Floor M
Trainer's Eye
Phase 3 · Build the core · Session M

Resist movement.
Do not create it.
That is the job.

Phase 3 opens on the trunk's real work — holding still while everything else moves.

  • Msession
  • P3Core
  • 12:00on the clock
  • — donecompleted

Anti-movement first

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

Core is not abs

The trunk is a cylinder: diaphragm on top, pelvic floor below, abdominals and back around. Training one part alone leaves the cylinder leaking.

Progress the lever

Lengthening the lever — a straighter leg, a longer arm — raises the demand more precisely than adding reps.

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

A

Anti-extension

Loaded dead bug + hollow hold
A1

Loaded dead bug

60 s · slow reps

Bag held over the chest with straight arms; lower one leg on the exhale, back flat.

Easier no weight  ·  Harder both legs

R1R2—
A2

Hollow hold — bent knees

8 × 10 s · ×2

Low back pressed down, shoulders and feet hovering; hold and keep breathing.

Easier one foot down  ·  Harder straighter legs

R1R2
B

Side

Side plank full + leg lift
B1

Side plank — full

60 s · slow reps

Feet stacked, hips high, straight line; hold and lower with control, breathing.

Easier knees down  ·  Harder top leg raised

R1R2—
B2

Side plank leg lift

8/side · ×2

In the side plank, lift the top leg without the hips dropping, then lower slowly.

Easier knees down  ·  Harder hold three seconds

R1R2
C

Front

Plank + bear plank hold
C1

Front plank

60 s · seconds held

Elbows under shoulders, glutes on, ribs down; count the seconds with no doming.

Easier on the knees  ·  Harder one foot lifted

R1R2—
C2

Bear plank shoulder taps

10/side · ×2

Knees hovering; tap the opposite shoulder without the hips rocking.

Easier knees down  ·  Harder slower

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 trunk's job is to resist movement, not create it. That is why planks and carries beat sit-ups here.
  2. Progress the lever, not the reps: a longer arm or leg is harder than another ten.
  3. Keep checking the belly and the breath under every new load.
  4. Two clean sessions at a level earn the next.

Tick it off

MovementRound 1Round 2Best
A1Loaded dead bugslow reps in 60 s —
A2Hollow hold — bent knees8 × 10 s
B1Side plank — fullslow reps in 60 s —
B2Side plank leg lift8/side
C1Front plankseconds held —
C2Bear plank shoulder taps10/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-PELVICFLO-M