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Week 10
Workout Section–Week 10
Week 10 – You are in the home stretch! (pun intended)
Quote of the week – Challenges are what make life interesting and overcoming them is what makes life meaningful.
Joshua J. Marine
Week 10 – Week 10 revisits last week’s Jai Stretch. This week increase your Jai Stretch’s to 16 reps. You may have noticed being a little sore last week, that’s OK. If you feel you need 1 more week before you increase the total reps, that’s also OK!
LISTEN TO YOUR BODY – You are doing a lot of stretches and exercises at this point in the program. If you find yourself still sore on the day of your workout – Take a Day OFF!
1.) Start by warming up. Performing hot wrap is a great way to increase blood flow and get your penis ready for exercises. Personally I prefer to apply the wrap for 2-3 minutes.
2.) Side to Side Stretch. Start with 8-10 reps for the first couple weeks. Start increasing by 2 reps as you feel necessary. Example – Week 4, try and do 12 reps if you are comfortable.
3.) Time for Jelqing or Wet milking for about 5 minutes, or 150 reps. Whichever works best for you.
4.) Kegal or PC Squeeze and hold. Contract your pelvic muscles for 1-2 seconds, 10 seconds off. Do this for 4 minutes.
5.) The Erect Squeeze is a straightforward and effective exercise to do. The ideal erection level for this exercise is between 50 – 90 percent erect. Squeeze with both hands and hold for 30 seconds, then release. Be sure to take a 5-10 second break between each rep.
6.) Kegal Contract your pelvic muscles for 1-2 seconds, 10 seconds off. Do this for 4 minutes. If this second round of Kegals is too much, try and go as long as you can.
7.) Jai Stretch – The Jai stretch stretches all the ligaments attaching the penis to the pubis. Bump this up to 16 reps this week.
8.) Warm down–get your hot wrap back out and do some more PC workouts. Another 6 minutes should do it.
Total time? 23 minutes. Keep on Rocking in the Free World!