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

A minute at a time.
Then two.
Then five.

Building running volume in small steps, with the form drills that make each step cheaper.

  • Zsession
  • P5Return
  • 12:00on the clock
  • — donecompleted

Men train it too

Pelvic floor training improves continence after prostate surgery, and it is trained the same way.

Hormones and tissue

Tissue tolerance changes with pregnancy, breastfeeding and menopause. That changes the pace of progression, not the plan.

Progress the lever

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

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

A

Jog

One-minute jogs + running form drills
A1

One-minute jogs

60 s · slow reps

Jog gently for the full minute; note any symptom and stop the moment one appears.

Easier thirty-second jogs  ·  Harder brisker

R1R2—
A2

Running form drills

12/side · ×2

Knee up, toe up, land under the hip — marching slowly with perfect shape.

Easier marching  ·  Harder faster

R1R2
B

Jump

Forward bounds + jumping jacks
B1

Forward bounds

60 s · slow reps

Small bounds forward, landing softly on one leg and holding briefly.

Easier step forward  ·  Harder further

R1R2—
B2

Jumping jacks

15 reps · ×2

The classic impact test — arms overhead, soft landings, symptom-free.

Easier step-jacks, no jump  ·  Harder faster

R1R2
C

Land

Low squat jumps + landing hold
C1

Low squat jumps

60 s · slow reps

A small jump from a quarter squat; land quietly and absorb through the whole foot.

Easier bodyweight squats  ·  Harder higher

R1R2—
C2

Landing position hold

10 × 8 s · ×2

Drop into a quarter squat and freeze — knees over toes, chest tall, breath moving.

Easier shallower  ·  Harder one leg

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
A1One-minute jogsslow reps in 60 s —
A2Running form drills12/side
B1Forward boundsslow reps in 60 s —
B2Jumping jacks15 reps
C1Low squat jumpsslow reps in 60 s —
C2Landing position hold10 × 8 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-PELVICFLO-Z