MoPro
TrainersEye · Core, Pelvic Floor & Postnatal
Core & Pelvic Floor S
Trainer's Eye
Phase 4 · Load and prepare · Session S

Strength is
what makes
impact safe.

Phase 4 opens on real load — the entry ticket to the running phase, and the thing that makes it hold.

  • Ssession
  • P4Load
  • 12:00on the clock
  • — donecompleted

Impact is trainable

Running does not have to be given up. It has to be earned, built up and re-tested.

Lifting is unavoidable

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

Never hold the breath

Holding the breath under load drives pressure downward. Breathing out on the effort sends it out of the mouth instead.

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

A

Squat and lift

Goblet squat + deadlift
A1

Goblet squat — tempo

60 s · slow reps

Pack at the chest; three seconds down, exhale up, chest tall and belly quiet.

Easier bodyweight  ·  Harder heavier

R1R2—
A2

Deadlift

12 reps · ×2

Pack between the feet; hips back, brace light, exhale as you stand tall.

Easier from a step  ·  Harder heavier

R1R2
B

One leg

Loaded step-up + loaded split squat
B1

Loaded step-up

60 s · slow reps

Pack on; exhale to drive up, three seconds to lower, whole foot on the step.

Easier bodyweight  ·  Harder higher step

R1R2—
B2

Loaded split squat

10/side · ×2

Pack at the chest; lower straight down with the front heel flat, exhale up.

Easier bodyweight  ·  Harder heavier

R1R2
C

Below

Loaded heel raise + loaded single-leg bridge
C1

Loaded heel raises

60 s · slow reps

Backpack on; full range up and three seconds down, the floor gently engaged.

Easier bodyweight  ·  Harder one leg

R1R2—
C2

Loaded single-leg bridge

10/side · ×2

Pack on the hips, one foot down; drive up with the pelvis level and the breath moving.

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. Strength is what makes impact safe. This phase is the entry ticket to phase five.
  2. Load close, brace light, breathe out as it moves.
  3. Any leaking, heaviness or dragging during a set means stop that set and drop a level.
  4. Session 24 is a set of pass-or-wait tests, not a workout. Be honest with it.

Tick it off

MovementRound 1Round 2Best
A1Goblet squat — temposlow reps in 60 s —
A2Deadlift12 reps
B1Loaded step-upslow reps in 60 s —
B2Loaded split squat10/side
C1Loaded heel raisesslow reps in 60 s —
C2Loaded single-leg bridge10/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-PELVICFLO-S