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Stride60A 60-day pelvic-floor challenge for men over 40
One task a day, sixty days, one streak
Nights with her still matter to you. Give sixty days to the floor work.
You're past 40. The drive runs lower than it did. The bathroom wakes you at three. The bar feels heavier at the gym, and the long days at work feel longer. And in bed with her, you'd like to feel like the man she picked: confident, present, wanted. Say it plainly. Then do something daily about the part you can practice.
Stride60 is a challenge with a fixed end. Sixty days. One task each day: a Kegel set, a position, a hip drill, a breath. A streak you can see. A crew of men on the same day number.
60days, then it ends
8–12minutes a day
6men in your crew
Works on any phone
21:40
Day 23 of 60
Tuesday evening, crew Harbor
22 days in a row
Tonight's task, 9 minutes
Bridge lift with squeeze
On your back, knees bent, feet flat. Lift the hips, squeeze, hold for 5. Lower for 5. Ten rounds, breathing out on each lift.
Begin day 23
RKJMDTALPBSN4 of 6 checked in
Shelf one: the squeeze, in every position you'll use
Same muscle, different base. Learn it lying down. Take it to a chair, a counter, a bridge, a squat.
Pelvic floor and Kegel sets
7 tasks
Supine squeeze, knees up
Lie on your back, knees bent, feet flat. Tighten the muscle you'd use to stop the stream midway. Hold 3. Let go for 3. Day 1 opens here.
6 min, lying down
Chair squeeze
Sit tall, feet flat, hands on your thighs. Same squeeze. Nobody in the room can tell. Holds of 5, rests of 5.
5 min, seated
Counter squeeze
Stand at the kitchen counter, knees soft, weight even. Squeeze on the out-breath. Hold up to 10.
5 min, standing
Bridge lift with squeeze
On your back, lift the hips into a straight line. Squeeze at the top. Lower slowly, one notch of the spine at a time.
9 min, on the floor
Low squat squeeze
Hold a door frame. Sink with heels down as far as stays easy. Squeeze, breathe out, stand up.
7 min, deep squat
Pulse set
Squeeze and release, one per second, ten in a row. Rest. Repeat three times, in any position from this shelf.
4 min, any position
Ten-count release
Hold, then let go across a slow exhale counted to ten. Letting go is half the exercise. Practice it as seriously as the hold.
5 min, lying or seated
Shelf two: hips, breath and the middle
The squeeze never trains alone. Open the hips. Breathe low. Keep the trunk steady.
Mobility, breathing, core
6 tasks
90/90 switch
Sit with both knees bent at right angles, one in front, one to the side. Rotate both knees to the other side. Slow. Ten switches.
4 min
Half-kneeling lunge
One knee on a folded towel, the other foot ahead. Tuck the pelvis under, shift forward a little. Breathe five times per side.
3 min
Cat and cow on all fours
Round the spine on the out-breath, let it sag on the in-breath. Match the squeeze to the rounding.
3 min
Belly breath on the floor
On your back, one hand on the belly. In through the nose for 4, out through the mouth for 6. Let the floor of the pelvis drop on the in-breath.
4 min
Dead bug
On your back, arms up, knees over hips. Lower one arm and the opposite leg, keep the low spine on the floor. Switch.
4 min
Side plank from the knees
Elbow under shoulder, knees stacked. Lift the hips. Hold 20 seconds, breathing out the whole time. Both sides.
3 min
Shelf three: in bed together
Positions for the night with her, chosen for ease, how close you are and who sets the rhythm. Read it alone or read it with her.
Positions for two
5 reads
Curled on your sides
You behind her, both lying on your sides, knees bent. Nobody holds their weight up. Your arms stay free to hold her. The rhythm stays small and slow.
Her above, you on two pillows
You lie back with pillows under your shoulders, so your face stays near hers. She sets the rhythm. You keep breathing out, low and long, like on the belly-breath task.
Edge of the bed
You sit on the edge, feet flat on the floor. The same base as the chair squeeze. Face to face, at eye level, your hands on her waist.
Woven legs, on the pillows
Both on your sides, facing each other, legs loosely woven. No hurry. Plenty of room to talk.
The talk at the kitchen table
A short script for telling her what you're doing for sixty days, and asking what she'd like the nights to be. Have it over coffee, not in bed.
The rules of the sixty
Learn these before day 1. Every task on every shelf follows them.
1
Find it before you train it
Days 1 to 3 are for finding the muscle: lying down, eyes closed, tightening as if you were holding in the stream. Use the stream only to locate it once. Never practice on the toilet.
2
Rest as long as you hold
A 5-second squeeze earns a 5-second release. No exceptions. The app's timer counts both halves out loud.
3
Breathe out on the effort
Squeeze on the exhale. Never hold your breath. If your shoulders or jaw tighten, stop and start the set again.
4
Move the squeeze, keep the muscle
Lying down opens the challenge. Seated, standing, bridge and squat each take their turn. The last stretch of days mixes all five.
5
Keep it short
Eight to twelve minutes. Never longer. The timer locks the task when the minutes are up.
6
A missed day stays open
Skip Thursday and Thursday's task waits for you on Friday. Your streak count resets. Your day number holds.
Do day 37 with five other men
Sixty days alone is a long road. So don't walk it alone. You're placed in a crew of six who started the same week. Same day number, same task, same evening.
A reminder at your hour
Pick the time. Before the gym, on the lunch break, after the kids are down. One nudge, no more.
Two-tap evening check-in
Done or not yet. Which position. That's it. Your crew sees the tick next to your initials.
A crew thread, first names only
Ask where the squat should stop. Trade times that fit a shift. Go quiet two days and your crew can send a nudge.
A weekly note for her, if you choose
Switch it on and she gets one read from shelf three each Sunday. Switch it off any time.
19:30
Thursday, day 37
Day 37 is open now
Low squat squeeze, 7 minutes. Grab a door frame.
Crew Harbor 18 min ago
3 of 6 checked in. Your initials are still blank.
Evening check-in yesterday
Done or not yet? Tap once. Tap a position.
Intro price on every length, about 30% off
Pick how long you stay on the streak
Every row opens all three shelves, the crew, the reminders and the check-ins.
Write within 14 days of paying and the full amount goes to your card again.
Pick a row, and the button charges that row's intro total once: $10.49 for 1 month, $26.49 for 3 months or $64.99 for 12 months. When the period runs out, the same length renews on its own at the regular total of $14.99, $37.99 or $92.99, and keeps renewing until you switch it off. Cancel any time in the app's settings or by contacting us — [email protected]
14
Fourteen days. Then decide.
Pay. Open day 1. Do the tasks, meet the crew. If Stride60 isn't for you, send one email within 14 days of paying and every cent of it is refunded. No form. No reason needed.
Ask it plainly
What happens when I miss a day?
The day stays open. Do it tomorrow and the challenge moves on from there. Your streak counter starts again at one, your day number stays where it was, and your crew sees an empty tick until you check in.
Can I do this at a desk or in the car?
Yes, for the chair squeeze, the pulse set and the ten-count release. Nobody around you can tell. The bridge, the squat and the floor drills need a few feet of floor at home. The app marks every task with where it can be done.
Is shelf three for me, or for both of us?
Your choice. Read it alone, read it with her, or switch on the Sunday note and let her browse it herself. Nothing on that shelf is shared with your crew.
