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

Thirty sessions.
Every number.
Written down.

Graduation: the pelvic floor tests, the midline, the trunk, and the running readiness — all measured against where you started.

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

Track three numbers

Hold time, quick-flick count and symptom-free impact minutes are the three numbers worth writing down weekly.

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.

Ask for help early

A pelvic health physiotherapist can assess directly and shorten the whole process. Self-management and professional help are not alternatives.

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

A

The floor

Endurance final + knack final
A1

Pelvic floor endurance — final

60 s · slow reps

Hold to the point it weakens; compare the seconds with sessions 6 and 12.

Easier shorter holds  ·  Harder longer

R1R2—
A2

Knack — final test

12 reps · ×2

Cough with and without the pre-contraction; note whether there is any difference left to find.

Easier clear the throat  ·  Harder stronger cough

R1R2
B

Midline and trunk

Separation final + plank final
B1

Separation — final check

60 s · slow reps

Recheck the midline width and, more importantly, the tension you can generate across it.

Easier head lift only  ·  Harder reposition the fingers

R1R2—
B2

Plank and side plank — final

2 × max · ×2

Hold each to failure; compare with session 18 and note the two sides.

Easier on the knees  ·  Harder longer

R1R2
C

Impact

Running readiness + hop and carry final
C1

Running readiness — final

60 s · slow reps

One minute of running plus ten hops each leg — symptom-free is the pass.

Easier jog on the spot  ·  Harder brisker

R1R2—
C2

Hop and carry — final

10/side · ×2

Ten hops each leg, then a thirty-second loaded carry; symptom-free finishes the programme.

Easier fewer hops  ·  Harder heavier carry

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
A1Pelvic floor endurance — finalslow reps in 60 s —
A2Knack — final test12 reps
B1Separation — final checkslow reps in 60 s —
B2Plank and side plank — final2 × max
C1Running readiness — finalslow reps in 60 s —
C2Hop and carry — final10/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-PELVICFLO-AD