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

Under fatigue.
The floor still holds.
That is the test.

Everything already built, done tired — because that is when symptoms actually appear.

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

Symptoms guide progression

Leaking, heaviness or dragging during or after a session is the clearest signal to drop a level. It is information, not failure.

Sleep and recovery

Broken sleep raises pain sensitivity and slows tissue recovery. Twelve minutes is designed to fit a real day.

Pressure goes somewhere

Every lift raises pressure inside the abdomen. It leaves upward through the breath or downward through the floor. You choose which.

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

A

Sustained

Sustained running + cadence drill
A1

Sustained running

60 s · slow reps

Run continuously for the full minute at an easy conversational pace.

Easier run-walk  ·  Harder brisker

R1R2—
A2

Cadence drill

20 steps · ×2

Very short, very fast steps on the spot — more steps, less bounce, quieter feet.

Easier slower  ·  Harder faster

R1R2
B

Tired core

Core under fatigue + plank after impact
B1

Core under fatigue

60 s · slow reps

Straight after the running: dead bugs and bird-dogs alternating, control unchanged.

Easier fewer reps  ·  Harder slower and longer

R1R2—
B2

Plank after impact

3 × 25 s · ×2

Plank immediately after the impact work; the midline must stay flat despite the fatigue.

Easier on the knees  ·  Harder longer

R1R2
C

Tired load

Carry after impact + floor check
C1

Carry after impact

60 s · steps to beat

Loaded carry straight after running — posture tall, breath moving, no bearing down.

Easier lighter  ·  Harder heavier

R1R2—
C2

Pelvic floor check under fatigue

10 × 5 s · ×2

After all of the above: ten contractions and releases. Are they still clean?

Easier fewer reps  ·  Harder longer holds

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
A1Sustained runningslow reps in 60 s —
A2Cadence drill20 steps
B1Core under fatigueslow reps in 60 s —
B2Plank after impact3 × 25 s
C1Carry after impactsteps in 60 s —
C2Pelvic floor check under fatigue10 × 5 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-PELVICFLO-AB