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

Full session.
Full load.
Full control.

The hardest session: heavy lifting, real impact volume and the trunk still holding at the end.

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

Scar tissue moves

Caesarean and perineal scars respond to gentle mobilisation and to loading through the surrounding tissue.

Lifting is unavoidable

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

Overactive floors exist

Pain on penetration, difficulty using a tampon, or a floor that never releases suggests overactivity. More squeezing makes that worse, not better.

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

A

Heavy

Heavy lift + heavy carry
A1

Heavy lifting set

60 s · slow reps

Heaviest deadlift you can do cleanly; brace light, exhale as it moves, no bearing down.

Easier lighter  ·  Harder heavier

R1R2—
A2

Heavy carry — final

3 × 30 s · ×2

Heaviest bags held tall for thirty seconds; breathing normally throughout.

Easier lighter  ·  Harder heavier

R1R2
B

Impact

Impact volume + fast feet
B1

Impact volume

60 s · slow reps

A full minute of continuous hopping, jogging and jacks — the real test of accumulated load.

Easier thirty seconds  ·  Harder longer

R1R2—
B2

Fast feet

20 s × 3 · ×2

Tiny quick steps on the balls of the feet; three bursts of twenty seconds.

Easier slower  ·  Harder faster

R1R2
C

Endure

Endurance carry + combined hold
C1

Endurance carry

60 s · steps to beat

Walk with the bags until the posture starts to change — count the steps.

Easier lighter  ·  Harder heavier

R1R2—
C2

Combined hold

3 × 30 s · ×2

Plank with the floor gently engaged and the breath moving — all three systems at once.

Easier on the knees  ·  Harder longer

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
A1Heavy lifting setslow reps in 60 s —
A2Heavy carry — final3 × 30 s
B1Impact volumeslow reps in 60 s —
B2Fast feet20 s × 3
C1Endurance carrysteps in 60 s —
C2Combined hold3 × 30 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-PELVICFLO-AC