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

Under real load.
Check the floor.
Every set.

Heavy work with a deliberate pelvic floor check built into it — the habit that keeps this safe.

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

Symptoms guide progression

Leaking, heaviness or dragging during or after a session is the clearest signal to drop a level. It is information, not failure.

Ten per cent is the line

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

Balance suffers postnatally

Weight change, sleep loss and altered posture blunt balance. Single-leg work is in every phase for that reason.

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

A

Check under load

Floor-under-load drill + heavy carry
A1

Pelvic floor under load

60 s · slow reps

Lift a heavy bag repeatedly, checking after each lift for leaking, heaviness or dragging.

Easier lighter  ·  Harder heavier

R1R2—
A2

Heavy carry

3 × 30 s · ×2

Heaviest bags you can hold with a tall posture; breathe normally throughout.

Easier lighter  ·  Harder heavier

R1R2
B

One leg

Single-leg RDL + single-leg squat
B1

Single-leg RDL

60 s · slow reps

Hinge over one leg with the free leg mirroring the torso; exhale to stand.

Easier fingertips on a chair  ·  Harder hold a bag

R1R2—
B2

Single-leg squat to a chair

8/side · ×2

One leg; sit to the chair under control, exhale to stand, knee over the middle toes.

Easier higher chair  ·  Harder lower chair

R1R2
C

Below and balance

Calf endurance + eyes-closed balance
C1

Calf endurance

60 s · slow reps

Full-range heel raises for the whole minute — count the clean ones.

Easier two feet  ·  Harder one leg

R1R2—
C2

Balance — eyes closed

10 × 10 s · ×2

One foot, eyes shut; hold ten seconds each side and note the difference.

Easier eyes open  ·  Harder on a cushion

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
A1Pelvic floor under loadslow reps in 60 s —
A2Heavy carry3 × 30 s
B1Single-leg RDLslow reps in 60 s —
B2Single-leg squat to a chair8/side
C1Calf enduranceslow reps in 60 s —
C2Balance — eyes closed10 × 10 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-PELVICFLO-U