Core Conditioning

Before any exercise begins, we need to know exactly why your core is failing and where you sit on the 20-level scale.

• Initial CHEK Assessment: We conduct a comprehensive postural and movement analysis, alongside specific tests for neurological function and muscle firing patterns.
• Inner Unit Function Testing: Crucially, we test the activation and endurance of your deep Inner Unit muscles (e.g., Transversus Abdominis, Pelvic Floor). We check if these essential stabilisers fire correctly before movement occurs.
• Establish Your Level: Based on these results, we establish your precise starting level (1-20). This diagnosis forms the foundation of your customised training plan, ensuring we only progress when you are truly ready.

This phase corresponds to the Foundation: Live Pain-Free package (Chek Levels 1-5). The focus is corrective and neurological.

• Focus: Correcting faulty muscle firing patterns and establishing conscious control over the deep Inner Unit.
• Key Training: Specific low-load, low-speed exercises (often lying down or quadruped) designed to isolate and ‘wake up’ the Inner Unit muscles. We focus heavily on breath mechanics and generating optimal Intra-Abdominal Pressure (IAP)—the body’s natural pressure belt.
• Goal: To achieve reliable, automatic spinal stiffness and stability, which is essential for alleviating and preventing recurrent back pai

Absolutely. Breaking down the ‘What to Expect’ section will give potential clients a clearer understanding of the systematic process they will go through in the Paul Chek 20-Level Core Conditioning programme.

Here is a detailed ‘What to Expect’ section to integrate into the copy:

What to Expect: Your Systematic Journey to Core Mastery

Your core conditioning journey at Body Unity is a precise, scientific process based on the four phases of the Paul Chek System. This ensures we don’t guess; we test, plan, and progress your training systematically, moving you safely from pain relief to peak performance.

Phase 1: In-Depth Assessment & Functional Diagnosis (The Starting Point)

Before any exercise begins, we need to know exactly why your core is failing and where you sit on the 20-level scale.

• Initial CHEK Assessment: We conduct a comprehensive postural and movement analysis, alongside specific tests for neurological function and muscle firing patterns.
• Inner Unit Function Testing: Crucially, we test the activation and endurance of your deep Inner Unit muscles (e.g., Transversus Abdominis, Pelvic Floor). We check if these essential stabilisers fire correctly before movement occurs.
• Establish Your Level: Based on these results, we establish your precise starting level (1-20). This diagnosis forms the foundation of your customised training plan, ensuring we only progress when you are truly ready.

Phase 2: Neurological Re-patterning & Stability (Live Pain-Free Foundation)

This phase corresponds to the Foundation: Live Pain-Free package (Chek Levels 1-5). The focus is corrective and neurological.

• Focus: Correcting faulty muscle firing patterns and establishing conscious control over the deep Inner Unit.
• Key Training: Specific low-load, low-speed exercises (often lying down or quadruped) designed to isolate and ‘wake up’ the Inner Unit muscles. We focus heavily on breath mechanics and generating optimal Intra-Abdominal Pressure (IAP)—the body’s natural pressure belt.
• Goal: To achieve reliable, automatic spinal stiffness and stability, which is essential for alleviating and preventing recurrent back pain.

Phase 3: Integrated Function & Endurance (Functional Confidence)

This phase aligns with the Integration: Functional Confidence package (Chek Levels 6-12). We move stability into more functional, real-world positions.

• Focus: Integrating the Inner Unit with the Outer Unit muscles, building endurance, and maintaining stability in upright postures.
• Key Training: Exercises progress to positions like sitting, kneeling, and standing. We introduce movement in various planes (side-bending, rotation) while the core must maintain control. This phase bridges basic stability to daily functional strength.
• Goal: To build the core endurance and control needed to move through daily life—work, hobbies, gardening—without pain or fatigue.

Phase 4: Performance & Power Transfer (Keep Doing What You Love Mastery)

This phase covers the Mastery: Keep Doing What You Love package (Chek Levels 13-20). It’s about achieving high-level power and resilience.

• Focus: Training maximal core stability under high load, high speed, and complex patterns that mimic specific sports or activities.
• Key Training: Dynamic, standing, and rotational movements, often involving tools like cables, medicine balls, and free weights. We train the core to efficiently transfer force (power) from the lower body to the upper body and vice versa.
• Goal: To achieve the athletic resilience required for peak performance, ensuring you can return to sport, improve your game, and Keep Doing What You Love with maximum confidence and no pain after sport.

Throughout all phases, your trainer provides continuous feedback and technical correction, ensuring that every repetition builds quality movement and pushes you safely to the next level of the system.