Level 1 — Reconnect
Position: Lying
Focus: Awareness & activation
What’s happening here: Building connection between your brain and your pelvic floor in the easiest position.
Level 2 — Restore
Position: Sitting
Focus: Early strength & endurance
What’s happening here: Building strength and stability in a seated position.
Level 3 — Strengthen
Position: Standing (static)
Focus: Strength against gravity
What’s happening here: Building true support, in standing — but without movement yet.
Level 4 — Movement
Position: Introducing basic functional movements
Focus: Control during movement
What’s happening here: Integrating strength with simple, controlled movement.
Level 5 — Load
Position: On your feet, building strength with load
Focus: Managing pressure under strain
What’s happening here: Building strength carefully, with heavier weights and increased demand.
Level 6 — Impact
Position: Working towards impact
Focus: Resilience with sudden changes in pressure
What’s happening here: Preparing for the quick, strong contraction needed for coughing and sneezing
Level 6 — Impact
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