MoPro
TrainersEye · Core, Pelvic Floor & Postnatal
Core & Pelvic Floor T
Trainer's Eye
Phase 4 · Load and prepare · Session T

Heavier hips.
Longer steps.
Overhead too.

The heaviest hip loading of the programme, plus pressing overhead — the real pressure test.

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

Glutes support the floor

Hip strength shares the load with the pelvic floor. A strong backside is part of a continent pelvis.

Pressure goes somewhere

Every lift raises pressure inside the abdomen. It leaves upward through the breath or downward through the floor. You choose which.

Breath-hold has a place

Very heavy lifting does involve breath-holding, but only on a system that can already manage pressure. That comes last, if at all.

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

A

Hips heavy

Heavy hip thrust + loaded RDL
A1

Heavy hip thrust

60 s · slow reps

Pack across the hips, shoulders on the chair; drive to level and squeeze, exhaling up.

Easier lighter  ·  Harder heavier

R1R2—
A2

Loaded RDL

12 reps · ×2

Pack at the thighs; hips back, back long, three seconds down and exhale to stand.

Easier bodyweight  ·  Harder heavier

R1R2
B

Travel

Walking lunge + loaded lateral lunge
B1

Walking lunges

60 s · slow reps

Long steps, torso tall, exhale on every drive up — count clean steps.

Easier reverse lunges  ·  Harder hold a backpack

R1R2—
B2

Loaded lateral lunge

10/side · ×2

Pack at the chest; step wide, sit into the hip, exhale back to the middle.

Easier bodyweight  ·  Harder heavier

R1R2
C

Overhead

Overhead press + rack carry
C1

Overhead press

60 s · slow reps

Pack at the chest; press overhead exhaling — watch for any leaking or bulging.

Easier lighter  ·  Harder heavier

R1R2—
C2

Front rack carry

3 × 25 s · ×2

Two bags at the shoulders; walk tall with the ribs down and the breath moving.

Easier lighter  ·  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
A1Heavy hip thrustslow reps in 60 s —
A2Loaded RDL12 reps
B1Walking lungesslow reps in 60 s —
B2Loaded lateral lunge10/side
C1Overhead pressslow reps in 60 s —
C2Front rack carry3 × 25 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-PELVICFLO-T