Strengthen and Release
A free 4-week block built on clinical pelvic-floor principles for sexual athletes: slow endurance holds, quick flicks, full release work, and supporting hip/core patterns. Hypertonicity and weakness both get addressed — never max-clench culture.
Educational athletic framing for adults 18+ — not medical or therapeutic advice.
One focused session this week. Repeat or progress it if you have more time — there is no 3–4× calendar.
Consent, respect, and the right to stop are non-negotiable. Standards
Map & Drop: Map and drop. High-tone floors need release more than more Kegels. · ~25 min · RPE target 3
Done when: Awareness circuit plus full-release drops. Pain or retention = stop.
Timer fills duration on complete if >1 min
Soft contract on the exhale, full drop on the inhale — map the floor, never max it.
0/24s
Session 0/11 checklist · 0% · form over bravado
Session felt
0/11 checks · Awareness circuit plus full-release drops. Pain or retention = stop.0/11 checks — check all, or confirm to log incomplete
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