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

On the floor.
On the hands.
Everything working.

Crawling, hollow work and the hardest side-line holds in the programme.

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

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.

Heaviness needs review

A feeling of heaviness, dragging or a bulge is a prolapse symptom. It is common, it is treatable, and it deserves a pelvic health assessment.

Flares are normal

A flare that settles within 24–48 hours is sensitivity, not new damage. Hold the level, do not stop.

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

A

Crawl

Bear crawl + crab reach
A1

Bear crawl

60 s · steps to beat

Knees an inch off; crawl with opposite hand and foot, hips level and breath moving.

Easier bear plank hold  ·  Harder slower and lower

R1R2—
A2

Crab reach

12 reps · ×2

From the crab, drive the hips up and reach the opposite arm overhead and back.

Easier hips up only  ·  Harder hold three seconds

R1R2
B

Hollow

Hollow hold progression + V-sit progression
B1

Hollow hold progression

60 s · seconds held

Back pressed down; extend the legs as far as the back stays flat and count the seconds.

Easier bent knees  ·  Harder legs straight

R1R2—
B2

V-sit progression

10 reps · ×2

Sit tall, lean back and bring both knees in, then extend — only as far as the back holds.

Easier one leg at a time  ·  Harder straight legs

R1R2
C

Side

Side plank rotation + Copenhagen long
C1

Side plank with rotation

60 s · slow reps

Side plank; reach the top arm under the body and open it back to the ceiling.

Easier on the knees  ·  Harder slower

R1R2—
C2

Copenhagen plank — long lever

4 × 10 s/side · ×2

Top leg straight on the chair; lift the hips into a straight line and hold.

Easier short lever  ·  Harder longer holds

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 crawlsteps in 60 s —
A2Crab reach12 reps
B1Hollow hold progressionseconds held —
B2V-sit progression10 reps
C1Side plank with rotationslow reps in 60 s —
C2Copenhagen plank — long lever4 × 10 s/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-PELVICFLO-Q