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

The gate.
Six tests.
All or wait.

Not a workout — the return-to-impact criteria. Pass all six without symptoms and phase five opens. Any fail means repeat phase four.

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

Tests, not weeks

Readiness for impact is judged on single-leg balance, squats, bridges, calf raises, hopping and a minute of jogging — all without symptoms.

Twelve weeks minimum

Guidelines for returning to running after birth suggest not before about twelve weeks, and only once strength and symptom criteria are met.

It is common, not normal

Leaking with coughing, laughing or running affects a large share of women and a meaningful share of men. Common is not the same as something to live with.

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

A

Balance and squat

Single-leg balance 10 s + single-leg squat 10
A1

Single-leg balance — 10 seconds

60 s · seconds held

Hold each leg for ten seconds without support and without symptoms.

Easier fingertip on a wall  ·  Harder eyes closed

R1R2—
A2

Single-leg squat — ten

10/side · ×2

Ten controlled single-leg squats each side, no leaking, heaviness or dragging.

Easier higher chair  ·  Harder lower chair

R1R2
B

Bridge and calf

Single-leg bridge 20 + calf raise 20
B1

Single-leg bridge — twenty

60 s · slow reps

Twenty clean single-leg bridges each side, symptom-free.

Easier two feet  ·  Harder feet elevated

R1R2—
B2

Single-leg calf raise — twenty

20/side · ×2

Twenty clean single-leg heel raises each side, symptom-free.

Easier two legs  ·  Harder backpack on

R1R2
C

Impact

Jog one minute + ten hops
C1

Jog on the spot — one minute

60 s · slow reps

Jog gently on the spot for the full minute; any leaking or heaviness is a fail.

Easier march  ·  Harder brisker

R1R2—
C2

Hop test — ten each

10/side · ×2

Ten small hops on each leg, landing softly and symptom-free.

Easier two feet  ·  Harder higher hops

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
A1Single-leg balance — 10 secondsseconds held —
A2Single-leg squat — ten10/side
B1Single-leg bridge — twentyslow reps in 60 s —
B2Single-leg calf raise — twenty20/side
C1Jog on the spot — one minuteslow reps in 60 s —
C2Hop test — ten each10/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-PELVICFLO-X