Joint angles · start → finish
- Torso
- 10.0° → 10.0°
- Hip
- 90.0° → 90.0°
- Knee
- 92.0° → 92.0°
- Shoulder
- 24.0° → 24.0°
- Elbow
- 16.0° → 16.0°
- Neck
- -2.0° → -2.0°
Control
Rapid Contraction Ladder
4 sets: 10 fast contractions, 30s rest. Full release between every rep.
Equipment
- No equipment needed
Muscle groups worked
- Core
What it buys you
Builds the fast-twitch side of pelvic floor control, which is what responds in a surge.
Capacity trained
Control. Pelvic floor strength, speed and release. Governs timing, continence and orgasmic control.
Energy
Modelled kilocalories
| Reference body | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|
| Male reference · 82 kg | 32 kcal | 63 kcal | 95 kcal | 142 kcal |
| Female reference · 68 kg | 26 kcal | 52 kcal | 79 kcal | 118 kcal |
Energy figures are modelled from standard activity MET values (Ainsworth Compendium, 2011) and the ACSM equation, not measured on you. They scale linearly with your own body mass, so a body 10% heavier burns about 10% more at the same intensity.
kcal = METs × 3.5 × bodyweight(kg) ÷ 200 × minutes (ACSM)
Load is effort, not pain. If a movement hurts rather than works, stop and see a clinician. Lifting another person is strength training with a person-shaped load — build the pattern unloaded first.
Cross-reference
Positions this workout helps · 50
It serves Seated Astride, Standing, Elevated / Bridged and Kneeling. Every position in those families is listed below, hardest first.
- StandingStanding Carry9.0
- StandingStanding Deep Squat8.6
- StandingStanding Single Leg Raised8.5
- StandingStanding Carry Wall-Braced8.5
- StandingStanding Staggered Lunge8.4
- StandingStanding Forward Hinge8.2
- StandingStanding Elevated Foot8.2
- Seated AstrideAstride Hold and Surge8.1
- StandingStanding Split Stance8.1
- Seated AstrideAstride Single Support8.0
- Seated AstrideAstride Deep Squat7.9
- Seated AstrideAstride Elevated Foot7.8
- StandingStanding Wide Stance7.8
- Elevated / BridgedElevated Cantilever7.8
- Seated AstrideAstride Rocking Tempo7.7
- Elevated / BridgedBridge Single Leg7.7
- Seated AstrideAstride Reverse Forward Lean7.6
- StandingStanding Neutral7.6
- Elevated / BridgedElevated Shoulder Support7.6
- Elevated / BridgedElevated Hip Thrust Pattern7.6
- Seated AstrideAstride Back Lean7.5
- Elevated / BridgedElevated Legs Overhead7.5
- Seated AstrideAstride Reverse Facing7.4
- Seated AstrideAstride Hands-Back Support7.4
- StandingStanding Back to Surface7.4
- Elevated / BridgedElevated Counterbalance7.4
- Seated AstrideAstride Forward Lean7.3
- Seated AstrideAstride Wide Knee7.3
- StandingStanding Wall-Braced7.3
- Elevated / BridgedElevated Table Edge7.3
- KneelingKneeling Reverse Lean7.2
- Elevated / BridgedElevated Surface Step7.2
- KneelingKneeling Split Stance7.1
- Elevated / BridgedElevated Deep Wedge7.1
- Seated AstrideAstride Upright7.0
- KneelingKneeling Hip Hinge7.0
- KneelingKneeling Single Leg Forward7.0
- KneelingKneeling Low Bridge7.0
- KneelingHalf-Kneeling Lunge6.9
- KneelingKneeling to Elevated Surface6.9
- KneelingKneeling Forward Fold6.8
- KneelingKneeling Deep Sit-Back6.8
- Elevated / BridgedBridge Hold6.8
- KneelingKneeling Chest to Surface6.7
- Seated AstrideAstride Kneeling Base6.6
- KneelingKneeling Wide Base6.6
- KneelingKneeling Upright Support6.5
- Elevated / BridgedElevated Wedge Support6.5
- KneelingKneeling Tall6.3
- Elevated / BridgedElevated Hips Supported6.3
Honest framing
Training makes a posture available and sustainable. It is capability work, not a treatment for anything, and no single session changes a number. Consistency over eight weeks does.