PelvisPower
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PelvisPower for Women

The 30-Day Course

Every Day is open to read. Take them in order or wander.

Start here The Daily Dozen Printable chart

Level 1: Foundations

Three minutes a day. Five reps. Three-second holds.

Day 1Meet Your FloorDay 2The Soft DropDay 3Front and BackDay 4Quick FlicksDay 5Long HoldsDay 6RecessRelease, rest and a little pleasure

Level 2: Endurance

Five minutes a day. Ten reps. Holds of five to eight seconds.

Day 7The ElevatorDay 8The RockDay 9The BridgeDay 10Warmth and WetnessDay 11The Rosebud WinkDay 12RecessStrong and soft, together

Level 3: Power

Seven minutes a day. Speed and holds together, plus movement.

Day 13Flick, Then HoldDay 14The Squat SqueezeDay 15The PulseDay 16Lift While You MoveDay 17Bladder FriendsDay 18RecessEvery season of a floor

Level 4: Mastery

Ten minutes a day. Combos, timing and training with arousal.

Day 19The ComboDay 20The EdgeDay 21Hold at the EdgeDay 22Pulse with ArousalDay 23Breathe Into ItDay 24RecessThe reward is the point

Level 5: Graduation

Ten minutes and more. Everything you have learned, at its best.

Day 25The Long Hold, LongerDay 26The Speed RoundDay 27Top FloorDay 28The Full RoutineDay 29The Final ExamDay 30★Graduation