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

Everything heavy.
Everything clean.
One session.

The heaviest session of phase four — and the rehearsal of the tests that come next.

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

Lifting is unavoidable

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

Carries are core training

Walking with load trains the whole cylinder upright, with breathing, exactly as life demands.

Constipation and the bladder

A loaded bowel presses on the bladder and makes urgency worse. The two systems share a small space.

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

A

Carry and squat

Carry medley + heavy squat
A1

Carry medley

60 s · steps to beat

Twenty steps suitcase each side, twenty farmer's, twenty front rack — tall throughout.

Easier lighter  ·  Harder heavier

R1R2—
A2

Heavy squat

10 reps · ×2

Heaviest pack you can squat cleanly to depth; exhale up on every rep.

Easier lighter  ·  Harder heavier

R1R2
B

Test prep

Single-leg bridge twenty + calf raise twenty
B1

Single-leg bridge — build to twenty

60 s · slow reps

Work toward twenty clean single-leg bridges each side — one of the return-to-running tests.

Easier two feet  ·  Harder feet elevated

R1R2—
B2

Single-leg calf raise — build to twenty

20/side · ×2

Work toward twenty clean single-leg heel raises each side — another of the tests.

Easier two legs  ·  Harder backpack on

R1R2
C

Hold

Loaded plank + loaded side plank
C1

Loaded plank

60 s · seconds held

Light bag on the upper back in a plank; hold and count the seconds with no doming.

Easier no weight  ·  Harder heavier

R1R2—
C2

Loaded side plank

3 × 20 s/side · ×2

Side plank with a light bag on the hip; hold with the line straight and the breath moving.

Easier no weight  ·  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
A1Carry medleysteps in 60 s —
A2Heavy squat10 reps
B1Single-leg bridge — build to twentyslow reps in 60 s —
B2Single-leg calf raise — build to twenty20/side
C1Loaded plankseconds held —
C2Loaded side plank3 × 20 s/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-PELVICFLO-W