Current Status
Not Enrolled
Get Started


100 Steps to Plank is targeted towards Fitness Professionals (encompassing Gym Instructors, Personal Trainers and Group Exercise Instructors) who want to progressively build their clients core fitness levels systematically, particularly when working with women who have experienced abdominal muscle wall changes following pregnancy and childbirth, while protecting the pelvic floor, spine and pelvis. Content covered in the course will help Fitness Professionals apply principles to minimise the injury and maximise the performance of their clients who are in the postnatal year, who have previously had children, or who are postmenopausal.

This course follows Part 1 Baseline Foundations and builds further steps and progressions from Levels 4 upwards to 10, where a client building from their baseline is ready to progress to doing hovers and planks as an exercise.  

In Part 2 of this course you’ll:

  • Learn about the aspects to consider when retraining the abdominal wall following pregnancy, childbirth, and other factors influencing the abdominal wall as it relates to core stability & training
  • Understand factors that influence the level of core exercises appropriate for some female clients as it relates to overall conditioning
  • Understand factors that affect the function of a client’s abdominal muscle wall and pelvic floor for core stability
  • Understand the role of the pelvic floor in the maintenance of continence and pelvic organ support and it’s interaction with the core and abdominal wall for core stability
  • Explore the research, linking pelvic floor activation with the activation of transverse abdominis for core stability
  • Learn common patterns that can disrupt pelvic floor function that instructors can look for in overall conditioning & functional training
  • Explore ways to protect the pelvic floor while building core recruitment and regaining strength, endurance and abdominal wall function for core stability
  • Understand positions and progressions for testing and assessing the abdominal wall for core stability
  • Learn the Exercise ‘Steps’ to progressively rebuild core control from a low level in a variety of positions for overall conditioning
  • Understand ways to vary the level of resistance added to match core control levels providing pelvic floor protection for overall conditioning and functional training
  • Learn exercise steps for building load while maintaining control of intraabdominal pressure for clients needing protection of their pelvic floor for core stability
  • Understand abdominal muscle separation and its effect on abdominal muscle wall function for overall conditioning
  • Learn to identify patterns of abdominal muscle action that are not optimal and strategies to retrain them during core training for core stability
  • Learn stretches that release the upper abdominal wall (upper rectus abdominis) for optimizing recruitment patterns for core stability
  • Learn stretches that release the external obliques between core control exercises, to release excess tension to improve recruitment patterns for core stability
  • Explore progressions of training with a client case example, processing how to modify an exercise to match the client’s level of core control and pelvic floor fitness for overall conditioning
  • Understand steps for progressing a client to performing a plank while protecting the pelvic floor and any existing abdominal muscle separation for overall conditioning
  • Learn about screening for and identifying risk factors and when to refer a client to a Women’s, Men’s and Pelvic Health Physiotherapist, Medical Practitioner or Musculoskeletal Physiotherapist for conditions requiring attention that are outside the scope of a registered fitness professional.
Accreditation Fitness Australia – 6 CECs* / REPs NZ – 6 CPDs (*valid until 11/01/2022)
In order to obtain Fitness Australia CECs, this course must be completed by 11/01/2022
Investment $149 members / $189 non-members
Delivery Mode Combined online reading and video presentations
PLEASE NOTE: video presentations are delivered online so a fast and reliable internet connection is required
Prerequisite/s All attendees should have completed PART 1: 100 Steps to Plank: Building Abdominal Strength for Every Female Client and hold at least a Certificate III in Fitness or equivalent
Approx. Duration 6 hours
Assessment Online multiple choice
Access Period You have 12 months from the date of purchase to complete this course. A $50 extension fee will be required if you do not complete your course within the allocated time frame. If you wish to obtain the CECs/PDPs/CPDs, you will need to complete the course by the CEC expiry date listed above.   

Upon successful completion, course participants will:

  • Be able to test their clients base core fitness level and then progress abdominal exercises at a level that matches their current level of core control
  • Be able to modify a client’s exercise when their pattern of recruitment in their abdominal wall is incorrect
  • Be able to teach clients how to increase the depth of their core recruitment and to build endurance before building up the level, increasing load and adding resistance
  • Know how to advise a client on how to tune into their current level of pelvic floor fitness
  • Know how to protect the pelvic floor from potential strain with higher load exercises if the pelvic floor muscles have not fully recovered from previous pregnancy and childbirth
  • Be aware of other resources which may be of benefit to clients who specifically need further consideration when rebuilding their core control.

Course Creator- Dianne Edmonds
Dianne is a physiotherapist with over 20 years of experience with pregnancy, postnatal and pelvic floor education, treatment and fitness programs. Dianne was the lead physiotherapist and project officer for the Pelvic Floor First project campaign, run by the Continence Foundation of Australia and is a Pelvic Floor First Ambassador. Dianne is the Director and founder of The Pregnancy Centre, and completed her Elite Personal Training course in 2013 via Network.

Want to take advantage of Network member rates? Be sure to log in before clicking ‘Buy Now’.

Course Content

Expand All
1 of 2

Member Only Content