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Plan training
Follow the rhythm — the trainer tells you exactly when to contract, how long to hold, and when to release. No counting, no guessing.
Slow Hold
This plan uses a fixed training mode for today
4 rounds · 18s each
Session
Training anonymously
Current mode
Slow Hold
From plan · 14-Day Men's Bladder Control Foundation Plan — Gentle Pelvic Floor Support for Mild Leakage · Day 1
Current step
Contract
1 of 4
Breathe4sec
4s step left
1/4 rounds
0s elapsed
BeginnerSlow HoldPrivate mode
Contract
4s
Hold
8s
Relax
6s
This session will be saved with plan context: 14-day-mens-bladder-control-foundation-plan · Day 1.