Weekly Practice Map

So the three tempos feel like yours — you can find the pull in any position, without guessing. Now we turn one move into a practice.

This is the full beginner program: five training days, two exercises a day, weekends off. Each day builds a different skill, in the same order the rest of the site teaches them. Every exercise has its own guide page — if a movement won’t come, click through and slow it down.

The week at a glance

Saturday and Sunday are rest days. Take them seriously — muscles adapt between sessions, not during them. End every session with a gentle stretch.

Monday — foundation

The two tempos you already know, at full volume. Yes, that’s 400 reps to open the week — if you’re not there yet, halve the numbers and build up over a few weeks. The structure matters more than the count.

Block 1: Short and fast contractions — guide

Block 2: Long contractions — guide

The hold ladder from the quickstart, climbed to the top. Switch positions every 5 sets:

Use a timer. Everyone thinks they’ve been holding for fifteen seconds when it’s been six.

Tuesday — control

Today the walls close in from the sides instead of pulling upward. Squeeze & pull teaches the sideways close; the full squeeze runs that close up the whole canal, level by level.

Block 1: Squeeze & pull — guide

Block 2: Full squeeze — guide

This is the hardest movement in the program to find. Expect it to feel faint — faint enough that you suspect nothing is happening. It is. Patience counts as training here.

Wednesday — sides and rhythm

Two blocks today, and both ask for something new: control of one side at a time, and rhythm on top of a held contraction.

Block 1: Side isolation — guide

In each position: 3 sets of 10 on the right side and 10 on the left, then 20 alternating.

One side will be stronger than the other. Everyone’s is. Study what the strong side feels like, and teach it to the weak one.

Block 2: Sucking & pulsing — guide

Both moves are done while holding a contraction — don’t let the pull go.

By the last few reps of each set this should feel genuinely tiring. If it doesn’t, pull harder.

Thursday — endurance

Block 1: Long contractions — guide

Same ladder as Monday: 5 sets each of 10, 20, and 30-second holds, switching positions as you climb.

Block 2: Milking — guide

The wave: a slow contraction that travels the canal one level at a time — entrance, middle, high — then releases back down and finishes with a gentle push-out.

The push-out will probably recruit nearby muscles along for the ride at first. Normal. The movement isolates as the pattern beds in.

Friday — strength and speed

Block 1: The lock — guide

Ten total: 5 with two fingers inside, 5 with one. Close the canal level by level around your fingers, hold, release fully, rest a moment between reps.

Block 2: The whip — guide

The full squeeze at sprint speed: close level one, two, three in one swift ripple, release, go again.

The whip is the hardest move in the program, and the first few sessions will feel wrong. That’s the exercise working, not failing.

If the volume feels like too much

It probably will at first — the numbers above are the destination, not the entry fee. Scale down without breaking the structure:

• Keep the order, shrink the numbers. Two exercises a day, in the sequence given, at whatever reps you can do cleanly.
• Drop positions before dropping exercises. Lying down is the easiest place to feel every movement; add the others back as the cues get clearer.
• Add volume only when the movement feels certain. Reps you can’t feel don’t count.

And the standing rule from day one: use this map as structure, never as a reason to push through pain.

Where to go from here

• Exercise guides — every move above, slowed down, with common mistakes
• Glossary — every cue in the program, in plain language
• Before You Start — when to pause, and when to ask a professional