Lift Heavy. Run Fast. Don't Leak.

Athletic Edge Physical Therapy

Functional Fitness, Functional Training, Weightlifting, Women's Training
Coach
Dr. Natasha Hastings DPT, CSCS

Pelvic Floor Basics is a 4-week program designed to help you build pelvic floor strength, improve bracing, and move with confidence under load. This is not just Kegels—learn how to coordinate breath, core, and hips so you can lift heavy, train hard, and reduce breakdown during high-intensity workouts. Built specifically for athletes and designed to complement your regular training.

$39
Get Lift Heavy. Run Fast. Don't Leak.
Features
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Programming 3 days per week
Focuses on breath work and mobility to relax your pelvic floor, then adds on basic strength foundations to coordinate your pelvic floor with movement.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Required
Pilates Ball/Small Ball // Barbell or Dumbbells/Kettlebells // Jump Rope // Pull Up Bar for Kipping // Small Loop Resistance Bands // Long Resistance Bands (light pull up band)
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Sample Week
Week 1 of 4-week program
Sunday
Pelvic Floor 101: Week 1

A

Pelvic Floor Explained

B

Hooklying Pelvic Floor Coordination

1 x 2:00

C

Thoracic Rotations at Wall

2 x 10

D

Pelvic Floor Bridge with Ball

2 x 10

E

Bird Dog Knee to Elbow

2 x 10

F

Pelvic Floor Air Squat

2 x 10

Tuesday
Pelvic Floor 101: Week 1 Day 3

A

Banded Low Back Distraction/Abdominal Cueing

1 x 2:00

B

Thoracic Rotations at Wall

2 x 10

C

Level 1 Copenhagen Plank

3 x 0:15

D

Bear Crawl Hover

3 x 0:15

E

Side Plank Leg Lift Hold

4 x 10

Thursday
Pelvic Floor 101: Week 1

A

Abdominal Rollout

1 x 1:30

B

90/90 Wall Breathing

1 x 1:30

C

Thoracic Rotations at Wall

2 x 10

D

Pelvic Floor Bridge with Ball

3 x 10

E

Bird Dog Knee to Elbow

3 x 10

F

Pelvic Floor Air Squat

3 x 10

Coach
More from Athletic Edge Physical Therapy
coach-avatar Dr. Natasha Hastings DPT, CSCS

Physical Therapist, Certified Strength & Conditioning Coach, Pelvic Floor Specialist

FAQs
Who does this benefit?
Both men and women who are looking to learn how to relax and strengthen their pelvic floor with basic foundations. These basic principles can be then utilized in functional fitness programs, body building, day to day life.
What level is this?
This is a beginner level for those who are regularly participating in a fitness program.
If I'm Pregnant or Post-Partum, can I use this program?
Check with your medical provider first and pelvic floor physical therapist before beginning this routine. If cleared, then yes, this is an excellent program to learn the basics of your pelvic floor for relaxation and strength.
Why is the workout the same each week?
Your pelvic floor relaxation and strength improves with repetition and it takes time to strengthen your brain to body connection. Therefore, the same workouts are scheduled day 1, 3, and 5 before moving on to the next set of exercises the next week.
How should I use this program?
These are great warm up drills before your workout, should take max 10 minutes to complete. You can always complete these on your rest and recovery days as well.

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