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

Resist the twist.
Load the hips.
Keep the breath.

Anti-rotation and posterior chain — the two things a strong trunk needs behind it.

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

Glutes support the floor

Hip strength shares the load with the pelvic floor. A strong backside is part of a continent pelvis.

Pressure goes somewhere

Every lift raises pressure inside the abdomen. It leaves upward through the breath or downward through the floor. You choose which.

Leaking is not inevitable with age

Prevalence rises with age, but so does the response to training. It is treatable at any age.

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

A

Rotate against

Pallof rotation + half-kneel chop
A1

Pallof rotation

60 s · slow reps

Arms pressed out under tension; rotate the chest away and back with the hips square.

Easier smaller rotation  ·  Harder more tension

R1R2—
A2

Half-kneeling chop

10/side · ×2

Take a bag from the high shoulder down across to the far hip, exhaling through it.

Easier lighter  ·  Harder tall-kneeling

R1R2
B

Extend

Loaded bird-dog + superman
B1

Loaded bird-dog

60 s · slow reps

Light bag in the reaching hand; extend and hold three seconds with the hips level.

Easier no weight  ·  Harder heavier

R1R2—
B2

Superman

12 reps · ×2

Arms long; lift arms and legs a hand-width and hold one second, nose down.

Easier arms or legs only  ·  Harder 3-s hold

R1R2
C

Hips

Single-leg bridge + hip thrust
C1

Single-leg glute bridge

60 s · slow reps

One foot down, the other knee hugged; drive up on the exhale with the hips level.

Easier two feet  ·  Harder 3-s hold

R1R2—
C2

Hip thrust on a chair

12 reps · ×2

Shoulders on the seat, chin tucked; drive to level, squeeze, breathe out on the way up.

Easier floor bridge  ·  Harder hold a backpack

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
A1Pallof rotationslow reps in 60 s —
A2Half-kneeling chop10/side
B1Loaded bird-dogslow reps in 60 s —
B2Superman12 reps
C1Single-leg glute bridgeslow reps in 60 s —
C2Hip thrust on a chair12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-PELVICFLO-N