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

Longer levers.
Not more reps.
That is progression.

Progressing by lengthening the lever — the most precise way to raise trunk demand.

  • Osession
  • P3Core
  • 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.

Caesarean is abdominal surgery

A caesarean birth needs scar and abdominal recovery as well as pelvic floor work. The timeline is not shorter for it.

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

A

Reach

Bear plank reach + plank shoulder taps
A1

Bear plank reach

60 s · slow reps

Knees hovering; reach one arm long in front and return without the hips shifting.

Easier knees down  ·  Harder hold two seconds

R1R2—
A2

Plank shoulder taps

10/side · ×2

Feet wide in a plank; tap the opposite shoulder with no hip sway and no doming.

Easier on the knees  ·  Harder feet together

R1R2
B

Lower

Leg lowers + reverse curl-up
B1

Leg lowers

60 s · slow reps

Both legs up; lower them together only as far as the back stays flat, then return.

Easier one leg at a time  ·  Harder straighter legs

R1R2—
B2

Reverse curl-up

12 reps · ×2

Knees to chest; curl the hips a little off the floor on the exhale, then lower slowly.

Easier smaller range  ·  Harder slower

R1R2
C

Groin

Copenhagen short + adductor bridge
C1

Copenhagen plank — short lever

60 s · seconds held

Bottom knee down, top knee on a chair; lift the hips and count the seconds.

Easier foot supported  ·  Harder top leg straight

R1R2—
C2

Adductor squeeze bridge

15 reps · ×2

Ball between the knees; squeeze and bridge up, holding the squeeze throughout.

Easier no squeeze  ·  Harder one leg

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
A1Bear plank reachslow reps in 60 s —
A2Plank shoulder taps10/side
B1Leg lowersslow reps in 60 s —
B2Reverse curl-up12 reps
C1Copenhagen plank — short leverseconds held —
C2Adductor squeeze bridge15 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-PELVICFLO-O