Muse Bradley — Structured Program
Phase 1 Foundation · Weeks 1–3 · Full-body balance · PF integration throughout
Daily morning architecture
In bed
Breathwork + intentional pelvic floor — 8 min · Box breathing or resonance on Insight Timer, voluntary PF contractions layered in · Trains the diaphragm-PF pressure system and builds fast-twitch braking capacity — the same infrastructure that supports threshold control and retention
Exercise space
Rowing + resistance work — 25–35 min · See day-by-day below · Upper body/core on high-intensity row days · Leg/glute on recovery row days · Vascular health and testosterone support prolactin management and sustained arousal capacity
First at desk
Kegel8 V For Men — P05 or P07 alternating · 20–30 min · P05 builds erectile vascular response; P07 builds PF strength and endurance · Both serve the cessation trajectory — the muscular infrastructure for threshold control and, eventually, non-ejaculatory orgasm
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