Training center
Progressive overload. Deliberate skill practice. Recovery gates. Every block includes warm-up, main work, skill drills, cool-down, and recovery protocols.
First program
Open Foundation week 1, run the checklist, tap Complete & log. Assessment can wait.
Pelvic floor, core, grip, and full-body power under load.
Filter by goal or access. Free foundations play today. Locked cards still open for overview — the session player unlocks with the matching plan.
1 of 2 programs unlocked on your plan. Overviews stay public — upgrade to open the rest.
Unlock the library →strength · 6-week block · 2 sessions / week (A + B)
Strength, Grip & Pelvic Power
Six weeks of progressive strength work targeting pelvic floor integration, deep core, hip drive, and upper-body support positions. Martial-art style skill ladders included.
strength · 4-week block · 1 focused session / week
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.