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

Move it faster.
Same control.
Same breath.

Speed added to the concentric — the last thing before impact, and the first test of whether control holds.

  • Vsession
  • 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.

Progress the lever

Lengthening the lever — a straighter leg, a longer arm — raises the demand more precisely than adding reps.

High-impact sport

Athletes in high-impact sport report high rates of leaking. It reflects load on the system, not weakness of character.

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

A

Fast up

Fast squats + fast hip thrusts
A1

Fast-up squats

60 s · slow reps

Three seconds down, then drive up fast on the exhale — control down, speed up.

Easier slower up  ·  Harder hold a backpack

R1R2—
A2

Fast hip thrusts

15 reps · ×2

Drive the hips up quickly and lower over three seconds; the breath keeps moving.

Easier slower  ·  Harder heavier

R1R2
B

Drive

Step-up drive + push-ups
B1

Step-up drive

60 s · slow reps

Drive up quickly with the free knee rising; step down under full control.

Easier no knee drive  ·  Harder higher step

R1R2—
B2

Push-ups

12 reps · ×2

One straight line head to heel; exhale on the press, no belly doming.

Easier on the knees  ·  Harder feet elevated

R1R2
C

Move

Bear crawl + farmer's march
C1

Bear crawl — forward and back

60 s · steps to beat

Crawl forward and back with the hips level and the breath moving — count the steps.

Easier bear plank hold  ·  Harder slower and lower

R1R2—
C2

Farmer's march

3 × 25 s · ×2

Two bags; march on the spot with the knee to hip height, tall and breathing.

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
A1Fast-up squatsslow reps in 60 s —
A2Fast hip thrusts15 reps
B1Step-up driveslow reps in 60 s —
B2Push-ups12 reps
C1Bear crawl — forward and backsteps in 60 s —
C2Farmer's march3 × 25 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-PELVICFLO-V