Weekly Structure
- Day 1: strength emphasis (long holds)
- Day 2: rhythm emphasis (short pulse sets)
- Day 3: mixed session + longer reverse-kegel block
Execution Rules
- Exhale on contractions, inhale on down-training
- No constant clenching outside sessions
- Progress volume slowly, not all at once
How to Track Progress
Use your timer statistics: total cycles, session consistency, and streaks. Add subjective notes on control, confidence, and fatigue.
Medical Disclaimer
This is fitness education and not medical advice. Seek clinical care for pain, persistent dysfunction, or other concerning symptoms.