STEADY

WAKE — 6:30 AM

1. Meditation

10 min

Sit up. Eyes closed. No phone. No input.
Breathe through the nose. Watch the breath.
When the mind pulls toward the pain, toward the day, toward the nerve — notice it, let it pass.
This is Layer 5. The nervous system has been surveilling your pelvic floor for 8 years. This teaches it to stop.

2. Foot Work

5 min

SHORT FOOT

Standing. Lift arch by pulling ball of foot toward heel — toes stay flat, don't curl. Hold 5 sec. 10 each foot.

TOWEL SCRUNCHES

Towel on floor. Curl toes to scrunch it toward you. 2 min continuous.

TOE YOGA

Lift big toe only, press small toes down. Then reverse. 10 each pattern.

SINGLE LEG BALANCE

Stand on one foot. Feel the arch work. 30 sec each foot.

Flat feet = no arch = posterior chain has no foundation. Building the feet builds the floor under the floor.

3. Crocodile Breathing + Reverse Kegels

5 min

CROCODILE BREATHING

Lie face DOWN, forehead on hands
Breathe into the floor — belly pushes into ground, ribs expand laterally, back rises
Cannot be faked with accessory muscles
Slow cadence: 4-5 count in, 6-7 count out
5-6 breaths per round, 3 rounds

REVERSE KEGELS

On each exhale: gently push outward/downward — like starting to urinate, very gently (10-20% effort)
Feel the pelvic floor descend and open
Hold 5-10 seconds, release and breathe normally
NOT bearing down hard. Gentle opening. The NS needs to learn this position is safe.

The tell it's working: Ribs expand AND pelvic floor drops on the same inhale. No throat. Through the nose.

4. DCT — Symptom-Targeted

20-25 min

Before you start: Where is the tension right now?
Go to the SYMPTOMS tab to find your exercises
Pick 4-5 exercises. Full Recruit-Retain-Release on each.
Crocodile breaths between exercises.
This is not stretching. This is neuromuscular retraining. Resist during Release or you're wasting time.

MIDDAY — While Working

Desk Spinal Reset

every 45m

Stand up. Feet hip-width.
Roll through the lumbar curve segment by segment — not just "sit up straight"
Cat-cow standing: round the spine fully, then extend fully. Feel each vertebra.
30 seconds. Restores the lumbar curve that sitting flattens.
This is what gives the pelvic floor space.

Reverse Kegel Check-In

every 2-3h

Wherever you are. Sitting, standing.
Inhale into the belly. As belly expands, gently push outward/downward.
10-20% effort. Feel the floor drop.
Hold 5-10 seconds. Release.
30 seconds total. Nobody can tell you're doing it.

Short Foot Under Desk

as needed

Lift arch by pulling ball of foot toward heel — toes stay flat, don't curl. Hold 5 sec. Do it whenever you notice your feet flat. 10 seconds.

10 Squats (Tension Spike)

as needed

Fastest tool in the box. Stand up, 10 bodyweight squats. Full depth, controlled. Shifts state immediately. Proven Session 2.

LIFT DAYS — After Work

Mon / Tue / Thu / Fri

Warm-Up

10 min

1 Light cardio 2-3 min

2 Cat-cow — slow, segment by segment 8-10 reps

3 Standing torso rotation 1 min

4 Side bends 5 each

5 Leg swings (front/back + side) 10 each

6 Hip circles 10 each

7 Deep squat hold 45 sec

8 Breathing reset 1-2 min

IRON Session

30-45 min

Go to the IRON tab for today's program.

Brace on descent, release at top of EVERY rep
Conscious reverse kegel at lockout
If pelvic tension increases after workout → reduce load, more breathing

Post-Lift DCT Cooldown

10 min

2 exercises matched to today's lift:

D1 Lower (Squat): Pelvic Tuck + Pigeon

D2 Upper (Push): Pelvic Tuck + your choice

D4 Lower (Hinge): Forward Bend Wide + Hips Flexed

D5 Upper (Pull): Pelvic Tuck + Extended Hips

Crocodile Breathing to Close

3 min

Face down, forehead on hands
Breathe into the floor. Diaphragm is fatigued from bracing — train the release.
4-5 count in, 6-7 count out
Reverse kegel on each exhale

EVENING — Before Bed

15 min

1. Pudendal Nerve Glides

5 min

BASIC GLIDE

Sit on edge of chair, one sit bone off the edge (unweight the nerve on that side)
Extend the knee on the unweighted side
Flex the ankle (toes toward shin)
Gently nod chin to chest (adds neural tension from above)
Hold 2-3 seconds, release
10 reps each side

PROGRESSION

Slump sitting + knee extension + ankle dorsiflexion
Scorpion stretch (ask PT about her approach)

Slides the pudendal nerve through Alcock's canal. Prevents adhesion, reduces compression sensitivity. Can pair reverse kegels between reps.

2. Weighted Breathing + Reverse Kegels

7 min

WEIGHTED BREATHING

Lie on back, 10-15 lb plate or heavy book on lower ribs
Breathe against the weight — diaphragm pushes it up
Progressive overload: heavier over time
3 sets of 10 breaths

PAIR WITH REVERSE KEGELS

As ribs expand against weight, PF drops
Gentle 10-20% effort outward/downward on each exhale
Feel the coupling: diaphragm moves → PF follows

This is a dumbbell for the diaphragm. Strengthens the muscle that should be driving 15,000 PF mobilizations per day.

3. Body Scan

3 min

Eyes closed. Start at the feet.
Move attention slowly upward: calves, knees, thighs, pelvic floor, belly, chest, shoulders, jaw.
At each station, just notice. Don't fix. Don't judge.
Notice what shifted today vs when you woke up.
This is data, not performance.

FRONT LINE — PSOAS / HIP FLEXORS

1. Quads — Central

Front Line

RECRUIT

Lie on back, hips flexed 90°
Interlace hands behind working thigh, hook other ankle over that ankle
Knees together, bent comfortably
Make top leg heavy (engages hamstring)
Kick lower leg toward ceiling while resisting with upper leg
Repeat until center-of-thigh fatigue

RETAIN

Hold contraction with lower leg extended up. Pull firmly with hands under thigh for counterforce — don't let leg move toward chest.

RELEASE

Resist using upper leg tendon to overcome lower leg quad resistance. Slowly bring heel down and in toward hip. Only as far as comfortable.

2. Knee Flexion w/ Block

Front Line

RECRUIT

Lunge in front of wall/couch, back foot on surface, cushion knee
Hands on front leg, body back close to heel
Kick back foot into block — allow yourself to be pushed forward

RETAIN

Maintain fatigue/burn during transition.

RELEASE

Use front leg to press body back toward heel, overcoming quad resistance. Chest up and slightly tilted back to isolate quads.

3. Sliding Split — Pelvic Tuck w/ Quad

Front Line

RECRUIT

Kneel in front of wall/couch, back foot on surface, cushion knee
Hands on lower back, tuck tail
Slide front leg out as far as comfortable
Pull body back (hips over knees) while resisting
Keep front leg angle same throughout

RETAIN

Maintain fatigue/burn during transition.

RELEASE

Resist with hip flexors, slowly slide forward into split. Press back foot against block to activate entire front line. Stop if lower back overextends.

4. Lunge — Knee Bend

Front Line

RECRUIT

High lunge, back heel off floor, slight knee bend
Tuck tail, hands on lower back
Scissor legs toward each other, press lower back with hands
Lift body out of lunge, back knee straightens
Repeat until hip flexor fatigue in rear leg

RETAIN

Hands exaggerate posterior tilt. Maintain hip flexor burn.

RELEASE

Slowly lower into deep lunge while resisting. Chest high and upright, weight on back leg. Lower until back knee just above floor.

5. Pelvic Tuck

Deep Front

RECRUIT

Kneel in lunge, front leg 90°, back knee under hip
Tuck tail (posterior pelvic tilt) to isolate psoas
Hands on lower back, fingers toward sacrum, press to exaggerate tuck
Lunge forward without losing the tuck
Resist with front leg and hands, pull body back with hip flexors

RETAIN

Re-tuck tail. Maintain fatigue/burn during transition.

RELEASE

Hands add weight to hips, move forward into stretch while maintaining hip flexor contraction. Go as far as you can.

6. Sliding Split — Pelvic Tuck

Deep Front

RECRUIT

Kneel, back knee on pillow, front heel on slider
Hands on lower back, tail tucked
Slide front leg out as far as comfortable
Pull body back (hips over knee) while resisting

RETAIN

Maintain fatigue/burn during transition.

RELEASE

Resist with hip flexors, slowly slide forward into split. Only as far as you can while keeping butt down.

ADDUCTORS / INNER LINE

7. Side Lunge

Inner Line

RECRUIT

Lunge position, front leg 90°, back knee under hip
Move front leg to side at ~45° from midline
Lunge diagonally forward, hips facing forward
Resist with front leg, pull body back over kneeling leg

RETAIN

Maintain adductor fatigue/burn during transition.

RELEASE

Resist by cutting back knee toward front heel, moving diagonally forward. Keep hips neutral — don't bend/flex pelvis.

8. Sumo Squat

Inner Line

RECRUIT

Wide stance, feet out ~45°, knees aligned with feet
Hands on inside of knees
Squeeze knees inward AND pull heels toward each other (without moving)
Squat up to standing. Repeat until adductors burn.

RETAIN

Keep adductors fatigued — continue scissoring feet, press hands into knees.

RELEASE

Continue squeezing knees + heels together as you slowly lower into deep squat. To deepen: reach chest forward and down, back straight, push knees back for leverage.

9. Side Squat

Inner Line

RECRUIT

Wide stance, feet/knees slightly out
Shift to side, chest up, knee over foot, other leg straight
Arm extended for balance
Scissor extended leg toward bent leg via adductors
Engage adductors as you return to wide standing

RETAIN

Maintain adductor fatigue during transition.

RELEASE

Resist, scissor feet together as you lunge sideways. Shift weight onto bent leg. Stop if sharp in hip joint.

10. Forward Bend — Wide v1

Inner Line

RECRUIT

Wide stance, toes slightly out, arms crossed at chest
Back straight, bend forward at hips
Scissor feet toward each other on floor (adductors engaged)
Press torso up to standing, back rigid
Repeat until inner thigh/hamstring fatigue

RETAIN

Continue to scissor legs during transition.

RELEASE

Resist with adductors, slowly bend forward toward floor. Back straight, knees slightly bent. Stop if sharp in groin or hip joints.

11. Forward Bend — Wide v2

Inner Line

RECRUIT

Wide stance, feet far apart, toes slightly out
Hands on knees, back straight
Push feet toward each other on floor, knees slightly bent
Press hands into knees, lower into wide deep squat

RETAIN

Continue scissoring feet, press hands into knees, actively flex knees.

RELEASE

Slowly straighten legs, pressing hands into knees for leverage to flatten back. Lift chest if lower back pressure.

LATERAL / SI JOINT / DEEP ROTATORS

12. Hips Flexed (side-lying)

Lateral

RECRUIT

Lie on side, hips flexed 90°, knees bent 90°
Support head with lower arm/pillow
Top hand on knee, arm slightly bent, foot flexed
Lift top leg away from bottom (abduct), keeping knee bent and foot flexed
Repeat until outer hip/glute fatigue

RETAIN

Keep leg up (abducted), maintain glute fatigue.

RELEASE

Shift body weight through arm into leg, pressing leg back down. Advanced: extend lower knee, reach foot forward — moves stretch into upper glutes near pelvis/sacrum.

13. Extended Hips — Isometric

Lateral

ISOMETRIC HOLD

Lie on side, hips extended, top leg aligned with body
Rotate hips slightly forward (top knee points down) to target glute medius
Hook bottom foot over top ankle
Abduct top leg, lifting off floor
Hold isometric contraction until outer hip burns/tires
Do not allow cramping

14. Extended Hips

Lateral

RECRUIT

Lie on side, hips extended, lower leg slightly bent, upper leg straight
Top hand on mid-thigh, elbow slightly bent
Contract lats, press hand into thigh
Lift leg up and away from floor, body straight

RETAIN

Maintain fatigue in gluteus, keep leg up.

RELEASE

Press hand down on thigh (contracting lats), forcing leg to floor while continuing to resist with glute.

15. Crescent Kick

Lateral

RECRUIT

Lie on side, lower hip extended, upper hip flexed, knees slightly bent
Open chest toward ceiling, lower hand on upper knee
Lift leg up and away, resist by locking arm and using lats/core

RETAIN

Maintain glute fatigue, keep leg up.

RELEASE

Lean body weight through arm into leg, overcoming glute resistance, pressing leg toward floor.

16. Pigeon

Deep Rotator

RECRUIT

Lie on back, one leg straight, other bent 90°
Hand on knee, other on foot, rotate leg outward
Pull toward chest without hips lifting
Resist with glutes, pressing leg away from chest

RETAIN

Maintain glute burn/fatigue during transition.

RELEASE

Resist with glutes as you pull leg toward chest. If torso has lifted, flatten back first, then pull.

PREFERRED: Figure-4 variation. Cross ankle over opposite knee, use crossed leg as frame. Gets deeper into glutes without leaking to hamstring.

16b. Prone Hip Rotation

Deep Rotator + Strengthening

EXTERNAL ROTATION

Lie face down, knees bent 90°
Let one foot fall OUTWARD (away from midline) — that's external rotation of the hip
Bring it back to center SLOWLY against gravity
10 slow reps each side. Note which side is harder.

INTERNAL ROTATION

Same position. Let foot fall INWARD (toward midline, crossing over)
Bring it back to center slowly
10 slow reps each side.

Session 13 finding: Both directions hard. External rotators (obturator internus, piriformis) are short AND weak — locked tight but can't produce force through range. Internal rotation also restricted. Flag for PT Thursday. This is zero-equipment rotator strengthening.

17. Modified Pigeon — Press Chest

Deep Rotator

RECRUIT

Sit on floor, one leg bent 90° in front, other extended behind
Extend chest along midline, back straight, close to floor
Press outside of bent knee against floor; let it push torso up

RETAIN

Maintain glute fatigue during transition.

RELEASE

Resist while extending chest forward, crossing midline toward floor. Stop if pain in front knee.

18. Figure Four

Deep Rotator

RECRUIT

Sit on floor, one leg straight, other crossed above knee
Hands on crossed knee, press toward floor
Lift knee up toward chest while resisting with hands
Repeat until outer hip (TFL) fatigue

RETAIN

Knee close to chest, maintain fatigue/burn.

RELEASE

Lean body weight forward, slowly pressing knee down and away from chest. Should not be sharp in joint.

19. Modified Figure Four

Deep Rotator

RECRUIT

Sit on floor, one leg straight, other crossed above knee
Bend the straight leg to 90°
Opposite hand on crossed knee, press to floor
Bring knee up toward chest while resisting

RETAIN

Knee close to chest, maintain burn.

RELEASE

Use arm strength to press knee down and away while maintaining contraction.

QUADS

Quads Central (#1) and Knee Flexion w/ Block (#2) are listed under Front Line above.

HAMSTRINGS / POSTERIOR LINE

20. Forward Bend — Parallel v1

Posterior

RECRUIT

Stand hip-width, toes forward, arms crossed over chest
Lean forward, back straight, knees slightly bent
Contract hamstrings (as if bending knees but don't), press feet into floor
Press torso upward, back straight
Repeat until back-of-thigh fatigue

RETAIN

Maintain hamstring/calf activation. May not feel burn upright (posterior line is slack).

RELEASE

Engage hamstrings/calves as you bend forward. Exaggerate lower back arch. Straighter knees = more intense. Don't let it get sharp.

21. Forward Bend — Parallel v2

Posterior

RECRUIT

Stand hip-width, toes forward, hands at knee height
Press hands into knees, contract hamstrings
Allow knees to slowly bend against hand resistance
Repeat until fatigue

RETAIN

Maintain hamstring/calf activation during transition.

RELEASE

Press knees from bent to locked while extending chest forward. Exaggerate lower back arch.

22. Forward Bend — Duck Feet

Lateral

RECRUIT

Stand hip-width, feet turned OUT as far as possible (duck stance)
Arms crossed, bend forward, back straight, knees locked
Contract hamstrings, press outer edges of feet into floor
Press torso up, back straight

RETAIN

Maintain lateral hamstring and fascia line activation.

RELEASE

Slowly bend back toward floor while resisting. Prevent sharp sensation along lateral tendons.

23. Forward Bend — Pigeon-Toed

Spiral

RECRUIT

Stand hip-width, feet turned INWARD (pigeon-toed)
Arms crossed, bend forward, back straight, knees locked
Contract hamstrings, press toe tips into floor, slowly rotate feet back without moving them
Press torso up

RETAIN

Maintain activation through calves, lateral hamstrings, spiral line.

RELEASE

Slowly bend back toward floor while resisting. Prevent sharp sensation.

24. Bent Knee w/ Slider

Posterior

RECRUIT

Lie on back, working heel on slider, leg straight
Cross other ankle over knee, elbows on floor
Press elbows into floor (as if lifting hips but don't)
Slowly slide heel toward hip
Repeat until hamstring fatigue

RETAIN

Heel close to hip, maintain burn. Advanced: lift hips (much more intense).

RELEASE

Resist with hamstrings, slowly slide heel away from hip. Press elbows harder for more resistance.

25. Straight Leg — Center

Posterior

RECRUIT

Stretch chest forward to comfortable position over straight front leg
Kick leg into floor to push torso away
Repeat until hamstring fatigue

RETAIN

Continue kicking leg toward floor to maintain tendon connection.

RELEASE

Resist with hamstrings, reach chest forward, back straight. Grab lower thigh and pull yourself toward leg for more resistance.

26. Straight Leg — Side v1

Lateral

RECRUIT

Lunge forward, knee slightly bent
Externally rotate front leg (foot points away)
Reach chest forward over straight leg, back straight
Kick leg down, let resistance push torso up

RETAIN

Maintain lateral hamstring fatigue/burn.

RELEASE

Slowly extend chest over leg while resisting. Stop if sharp on side of knee.

27. Straight Leg — Medial

Medial

RECRUIT

Lunge forward, knee slightly bent
Step to side at 45° from midline, hips forward
Reach chest straight forward, back straight
Kick leg toward floor, push chest up

RETAIN

Maintain medial hamstring fatigue/burn.

RELEASE

Reach chest down and forward, back straight, body weight assists.

28. Sliding Split — Center

Posterior

RECRUIT

Kneel, back knee on pillow, front heel on slider
Lean chest forward, hands on front thigh, arch lower back
Slide front foot into split
Scissor front leg toward you while resisting

RETAIN

Maintain hamstring fatigue/burn.

RELEASE

Resist as you slide forward into split. Press hands on thigh, extend chest over front leg. Stop if sharp.

CALVES — BELT ADAPTED

34. Belt Calf — Central (leg up)

Posterior

RECRUIT

Loop belt around ball of foot, hold both ends
Lie on back, leg up, knee slightly bent
Pull foot to flexed position with belt
Press foot down (point toes) against belt resistance
Repeat until calves burn

RETAIN

Hold pointed position, maintain calf fatigue.

RELEASE

Resist with calf while pulling foot back to flexed with belt. Slow. Feel stretch in belly of calf, NOT Achilles. Stop if heel/Achilles twinge.

35. Belt Calf — Central (leg flat)

Posterior

RECRUIT

Loop belt around ball of foot, hold both ends
Lie on back, working leg extended along floor
Pull foot to flexed with belt
Press foot down against belt resistance

RETAIN

Point foot as far as possible, maintain fatigue.

RELEASE

Resist while pulling foot back to flexed. Stop if heel/Achilles pain. If ankle pinches, do shin exercise first.

36. Belt Calf — Pronation / Supination

Lateral/Medial

RECRUIT

Belt around ball of foot, hold ends SEPARATELY (one per hand)
Leg along floor or lifted, foot flexed
Activate calf but stay in flexed position

PRONATE

Maintain calf contraction
Turn foot OUTWARD (away from midline)
Pull harder with outer hand
Hold 3-5 sec at end range

SUPINATE

Maintain calf contraction
Slowly turn foot INWARD (toward midline)
Pull harder with inner hand
Hold 3-5 sec at end range
Repeat pronation/supination

This hits the peroneals that support your arch. Directly relevant to flat feet.

SHINS — BELT ADAPTED

29. Belt Shin — Lock Foot

Deep Front

RECRUIT

Belt looped over top of foot, toes extended
Lie on back, leg up, knee slightly bent
Foot pointed (starting position)
Flex foot back (toes toward shin) against belt resistance
Repeat until shin fatigue

RETAIN

Pull foot back (flexed), maintain shin burn. Don't over-bend knee.

RELEASE

Resist as you pull foot from flexed to pointed. Stop when sensation shifts from shin to ankle and becomes sharp — that's your end range.

30. Belt Shin — Toe Lock

Deep Front

RECRUIT

Belt over top of foot covering toes
Lie on back, leg up, knee slightly flexed
Foot pointed (starting position)
Flex foot back, guiding toes with belt
Repeat until foot/ankle/shin fatigue

RETAIN

Maintain burn in foot/ankle/shin. Don't over-bend knee.

RELEASE

Resist while pulling foot from flexed to pointed. Straighten knee to intensify. Stop when sensation shifts to sharp at ankle.

Exercise	Sets x Reps
Back Squat	3x5-8
Bulgarian Split Squat	3x8 each
Hip Thrust	3x10
DB Romanian Deadlift	2x12
Lateral Raises	3x15

Exercise	Sets x Reps
Bench Press	3x6-10
Incline DB Press	3x8-10
Overhead Press	3x6-10
Lateral Raises	3x15
Rear Delt Fly	3x15
Triceps Pushdown	3x12

Exercise	Sets x Reps
Deadlift	3x4-6
Walking Lunges	3x10 each
Glute Bridge	3x12
Cossack Squat	2x8 each
Dead Bugs	2 sets

Exercise	Sets x Reps
Pull-Ups / Lat Pulldown	3x6-10
Cable Row	3x10
Face Pulls	3x15
Bicep Curls	3x10
Hammer Curls	3x10
Rear Delt Fly	2x15

WAKE — 6:30 AM

1. Meditation

2. Foot Work

3. Crocodile Breathing + Reverse Kegels

4. DCT — Symptom-Targeted

MIDDAY — While Working

Desk Spinal Reset

Reverse Kegel Check-In

Short Foot Under Desk

10 Squats (Tension Spike)

LIFT DAYS — After Work

Warm-Up

IRON Session

Post-Lift DCT Cooldown

Crocodile Breathing to Close

EVENING — Before Bed

1. Pudendal Nerve Glides

2. Weighted Breathing + Reverse Kegels

3. Body Scan

What are you feeling?

FRONT LINE — PSOAS / HIP FLEXORS

1. Quads — Central

2. Knee Flexion w/ Block

3. Sliding Split — Pelvic Tuck w/ Quad

4. Lunge — Knee Bend

5. Pelvic Tuck

6. Sliding Split — Pelvic Tuck

ADDUCTORS / INNER LINE

7. Side Lunge

8. Sumo Squat

9. Side Squat

10. Forward Bend — Wide v1

11. Forward Bend — Wide v2

LATERAL / SI JOINT / DEEP ROTATORS

12. Hips Flexed (side-lying)

13. Extended Hips — Isometric

14. Extended Hips

15. Crescent Kick

16. Pigeon

16b. Prone Hip Rotation

17. Modified Pigeon — Press Chest

18. Figure Four

19. Modified Figure Four

QUADS

HAMSTRINGS / POSTERIOR LINE

20. Forward Bend — Parallel v1

21. Forward Bend — Parallel v2

22. Forward Bend — Duck Feet

23. Forward Bend — Pigeon-Toed

24. Bent Knee w/ Slider

25. Straight Leg — Center

26. Straight Leg — Side v1

27. Straight Leg — Medial

28. Sliding Split — Center

CALVES — BELT ADAPTED

34. Belt Calf — Central (leg up)

35. Belt Calf — Central (leg flat)

36. Belt Calf — Pronation / Supination

SHINS — BELT ADAPTED

29. Belt Shin — Lock Foot

30. Belt Shin — Toe Lock

WEEK SCHEDULE

DAY 1 — LOWER (SQUAT)

DAY 2 — UPPER (PUSH)

DAY 4 — LOWER (HINGE)

DAY 5 — UPPER (PULL)

SQUAT CUES

HINGE CUES

WARM-UP

WHY FEET MATTER

DAILY FOOT WORK (5 MIN)

Short Foot

Towel Scrunches

Toe Yoga

Single Leg Balance

UNDER-DESK ACTIVATION

WHY BARS

PROGRESSION

SAFETY