Workout Section–Week 11
Week 11 – Week 11 is here guys. This will be your last week with a new exercise in our program!
Quote of the week – Don’t worry about failures, worry about the chances you miss when you don’t even try.
Week 11 – Week 11 introduces The Compressor exercise.
LISTEN TO YOUR BODY – The compressor might make you have some increased soreness. If it comes time to do your exercises and you are still experiencing tenderness, please take an extra 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.) Erect Stretch. This is similar the side to side stretch except you are now going up and down on top of side to side. We add this additional stretch into your routine because now your penis should be strong enough to handle a lot more stretching. 5-7 reps should be done.
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.) NEW – The Compressor Exercise compresses (and employs pressure) along the points of the bend, causing girth expansion. However, rather than doing one bend on the entire penis, the compressor performs small bends along the penis shaft.
9.) Warm down–get your hot wrap back out and do some more PC workouts. Another 6 minutes should do it.
Total time? 24 minutes. Keep on Rocking in the Free World!