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TrainersEye · Core, Pelvic Floor & Postnatal
Core & Pelvic Floor Y
Trainer's Eye
Phase 5 · Return to impact · Session Y

Walk.
March.
Then jog.

Phase 5 opens with the smallest possible impact, built up in steps you can repeat.

  • Ysession
  • P5Return
  • 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.

Return is not linear

Good weeks and bad weeks are normal. The trend over a month is the measure, not any single day.

Flares are normal

A flare that settles within 24–48 hours is sensitivity, not new damage. Hold the level, do not stop.

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

A

Walk

Walking progression + loaded march
A1

Walking progression

60 s · steps to beat

Walk briskly for the full minute with a normal arm swing — count the steps.

Easier slower  ·  Harder brisker

R1R2—
A2

Loaded march — walking

12 steps · ×2

Two bags; march forward with the knee to hip height, breathing and tall throughout.

Easier lighter  ·  Harder heavier

R1R2
B

Jog

Jog intervals + hops on the spot
B1

Jog intervals — thirty seconds

60 s · slow reps

Thirty seconds gentle jogging on the spot, thirty walking — repeat, checking symptoms.

Easier march instead  ·  Harder longer jogs

R1R2—
B2

Hops on the spot

15 reps · ×2

Small two-footed hops, landing softly through the whole foot, floor gently engaged.

Easier heel raises  ·  Harder higher

R1R2
C

One leg

Single-leg hop + bounding walk
C1

Single-leg hops

60 s · slow reps

Small quiet hops on one leg, thirty seconds each side, landing softly.

Easier two feet  ·  Harder higher

R1R2—
C2

Bounding walk

12 steps · ×2

Exaggerated long strides driving off each leg; land softly and stay tall.

Easier normal walking  ·  Harder longer bounds

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. Return to running is earned by tests, not by weeks. Session 24 is the gate.
  2. Build impact in small steps: walk, march, jog, hop, run. Alternate days, not consecutive.
  3. Any leaking, heaviness or dragging during or after impact: drop back to phase four and hold.
  4. Keep two sessions a week for life. This is maintained, not fixed.

Tick it off

MovementRound 1Round 2Best
A1Walking progressionsteps in 60 s —
A2Loaded march — walking12 steps
B1Jog intervals — thirty secondsslow reps in 60 s —
B2Hops on the spot15 reps
C1Single-leg hopsslow reps in 60 s —
C2Bounding walk12 steps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-PELVICFLO-Y