PelvisPower works alone, in pairs and in a small class. This page is the leader's corner, and it is open to every reader.
Ground rules for every group
Clothes stay on, voices stay low and anyone can skip any move. Nobody touches anybody. Each person's numbers are private unless she chooses to share them.
Keep the tone of a friendly personal trainer. Facts are clear, jokes are welcome and nothing is clinical.
A class in four parts
- Arrive (5 minutes). Settle on mats, take five slow breaths together and finish with a Soft Drop.
- Coach (5 minutes). Read the Day's coaching note aloud, with the Form check.
- Train (15 to 25 minutes). Call Today's Set. Count aloud, keep the pace and watch the form.
- Close (5 minutes). A long Soft Drop, one line each on how it felt, and a cheer.
Level by level
- Level 1. Foundations. Great for a first class. Teach finding the muscles, the Soft Drop and the Full Lift, and keep the mood playful. Recess day is homework.
- Level 2. Endurance. Add Long Holds and the Elevator. Count aloud together and praise steady beats over long ones.
- Level 3. Power. Quick Flicks, the Squat Squeeze and the Pulse. Standing work suits the room, so use the wall and a chair.
- Level 4. Mastery. Run the Combo and the breath work in class. The Edge days are personal and belong at home, so give those out as optional take-home notes.
- Level 5. Graduation. The Speed Round, Top Floor, the Full Routine and the Final Exam all work in a group. Finish with the diploma and a toast.
Pairs
Two friends can follow the same Day side by side or on a video call. One counts while the other trains, then they swap. Your buddy can use PelvisPower for Women or PelvisPower for Men.
Group size and space
Four to twelve people works well. You need a mat each, a few cushions and a wall. Chairs help for standing and sitting variations.
When to point someone onward
Pain with sex, bleeding that cannot be explained, or a feeling of pressure or heaviness in the pelvis are signs to see a pelvic floor physical therapist or a doctor. Pregnant, postpartum or recovering from surgery? Suggest a check-in first. A leader encourages and never diagnoses.
The PelvisPower Leader Course
A certification course is on the way. It teaches you to guide groups and pairs through the month, keep every session safe and comfortable, and know when to refer. It suits warm, curious people, and no medical background is needed.
Leaders receive session plans for every Level, an opening script, tips for mixed abilities and a certificate.