Position: Lying. Focus: Awareness & activation
What’s happening here: Building connection between your brain and your pelvic floor in the easiest position.
Number of Exercises: 10.
Total Programme Percentage: 6%
Position: Sitting. Focus: Early strength & endurance
What’s happening here: Building strength and consistency in a seated position
Number of Exercises: 10.
Total Programme Percentage: 6%
Position: Standing. Focus: Static strength against gravity
What’s happening here: Building true support, in standing — but without movement yet
Number of Exercises: 10.
Total Programme Percentage: 6%
Position: Standing Focus: Control during basic functional movements
What’s happening here: Integrating strength with simple, controlled movements required in daily life.
Number of Exercises: 30.
Total Programme Percentage: 20%
Position: Standing (holding a weight). Focus: Building strength and increasing demand , progressing the functional movements completed in Level 4.
What’s happening here: Building strength carefully, with heavier weights and increased weight to match your daily demands.
Number of Exercises: 30+.
Total Programme Percentage: 20%
Position: Working towards impact. Focus: Resilience with sudden changes in pressure
What’s happening here: Preparing for the quick, strong contraction needed for laughing, coughing, sneezing. Includes exercises for high impact exercise progressions (not essential).
Number of Exercises: 60.
Total Programme Percentage: 40%
Position: We progressively introduce impact and higher dynamic challenges. Focus: Resilience with sudden landing forces
What’s happening here: Preparing for return to running & sport
Number of Exercises: 30-60. Total Programme Percentage: 20-40%