The free 7-day plan
A seven-day pelvic floor plan for men, sent as a PDF. Five to fifteen minutes a day, mostly done sitting or lying down.
It is week one of the same 12-week protocol the Performance System continues, so nothing useful has been held back to make the paid version look better.
What the seven days cover
- Day 1: find the muscle. The single most common failure: contracting the wrong thing. Day 1 is about locating the right one and knowing you have.
- Day 2: the basic contraction. Form, breath, and what a clean rep feels like without your abs or glutes joining in.
- Day 3: reverse kegels. The opposite motion, which almost nothing online teaches, and which matters more for ejaculatory control than the contraction does.
- Day 4: endurance holds. Longer contractions, and how to keep quality as duration goes up.
- Day 5: quick flicks. Fast-twitch work. A different fibre type, trained differently.
- Day 6: integration. The full daily session, in one block.
- Day 7: where you are, and what comes next. An honest read on what seven days does and does not do.
What it is not
It is not a cure, a diagnosis, or a substitute for a clinician. Seven days builds neuromuscular control; it does not reproduce a trial that ran for months. The plan says so in its own words on Day 7, before you have paid for anything.
Where it comes from
The home protocol is drawn from Dorey et al., 2004, British Journal of General Practice, the trial that taught participants in five weekly sessions and then ran a daily home programme. The plan states the trial's conditions where it cites its results, for the reasons set out in the Editorial and Sourcing Policy.
Get it
Enter your email and the PDF arrives immediately. You will also get a short email sequence about the protocol; every message has an unsubscribe link that works on the first click.
We do not sell or share your address. The Privacy Policy describes exactly what is stored and where.
Then what
Nothing automatic. There is no trial that converts, no card on file, and no subscription. If you want weeks 2 to 12, the Performance System is a one-time $49 purchase with a 30-day money-back guarantee, and if you do not, the seven days are yours either way.