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

Eighteen in.
Hold longer.
Still no dome.

Phase 3 check-in: the plank family timed, the midline rechecked and the carry retested.

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

Track three numbers

Hold time, quick-flick count and symptom-free impact minutes are the three numbers worth writing down weekly.

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.

Ten per cent is the line

A strength difference of more than about ten per cent between legs is usually unfinished rehabilitation.

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

A

Front and side

Plank test + side plank test
A1

Plank test

60 s · seconds held

Hold the plank to the first loss of position; time it and note where it failed.

Easier on the knees  ·  Harder longer

R1R2—
A2

Side plank test

2 × max/side · ×2

Hold each side to failure; note the difference between the two sides.

Easier knees down  ·  Harder longer

R1R2
B

Control

Hollow hold test + curl-up test
B1

Hollow hold test

60 s · seconds held

Hold the hollow position with the back flat; count the seconds before it lifts.

Easier bent knees  ·  Harder straighter legs

R1R2—
B2

Curl-up control test

12 reps · ×2

Curl to the highest point with no ridge; compare that point with session 12.

Easier chin nod only  ·  Harder higher

R1R2
C

Load

Carry test + bridge endurance
C1

Carry test

60 s · steps to beat

Heaviest bags you can hold; walk until the grip or the posture goes — count the steps.

Easier lighter  ·  Harder heavier

R1R2—
C2

Bridge endurance test

20/side · ×2

Twenty single-leg bridges each side; note which gives out and at what rep.

Easier two feet  ·  Harder feet elevated

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
A1Plank testseconds held —
A2Side plank test2 × max/side
B1Hollow hold testseconds held —
B2Curl-up control test12 reps
C1Carry teststeps in 60 s —
C2Bridge endurance test20/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-PELVICFLO-R