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

Carry it.
Hold the line.
Keep breathing.

Loaded carries and anti-rotation holds — the trunk trained upright, the way life uses it.

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

Carries are core training

Walking with load trains the whole cylinder upright, with breathing, exactly as life demands.

Anti-movement first

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

Lifting is unavoidable

Car seats, toddlers and shopping do not wait. The hinge is trained here because that lift will happen anyway.

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

A

Carry

Loaded march + offset carry
A1

Loaded march

60 s · steps to beat

Two bags; march tall with the knee to hip height and the breath moving.

Easier lighter  ·  Harder pause knee up

R1R2—
A2

Offset carry

3 × 20 s · ×2

Two bags, one much heavier; walk without drifting toward the heavy side.

Easier even bags  ·  Harder bigger difference

R1R2
B

Hold

Pallof hold + anti-rotation hold
B1

Pallof hold

60 s · seconds held

Arms pressed straight out under tension; hold still and count the seconds, breathing.

Easier less tension  ·  Harder more tension

R1R2—
B2

Anti-rotation hold — half-kneeling

8 × 15 s/side · ×2

Half-kneeling with the towel under tension; hold the arms out and the hips square.

Easier standing  ·  Harder more tension

R1R2
C

Legs loaded

Loaded squat + loaded lunge
C1

Loaded squat

60 s · slow reps

Pack at the chest; sit to depth and drive up with the exhale, chest tall.

Easier bodyweight  ·  Harder heavier

R1R2—
C2

Loaded reverse lunge

10/side · ×2

Pack at the chest; long step back, exhale to drive up through the front heel.

Easier bodyweight  ·  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 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 marchsteps in 60 s —
A2Offset carry3 × 20 s
B1Pallof holdseconds held —
B2Anti-rotation hold — half-kneeling8 × 15 s/side
C1Loaded squatslow reps in 60 s —
C2Loaded reverse lunge10/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-PELVICFLO-P