Weeks 1–4
Wake up & connect
Get comfortable with the sensor, discover your baseline, and learn how conscious quad engagement feels.
Typical daily practice: 10 minutes
The 12-week journey
Build awareness first. Add challenge gently.
A clear progression helps you learn the feedback, practice steadier control, and connect that awareness to familiar movement.
Weeks 5–8
Control & steadiness
Move from quick contractions to smooth, controlled holds against gentle visual targets.
Typical daily practice: 12–15 minutes
Weeks 9–12
Everyday movement
Practice carrying your new awareness into familiar movement patterns at your own comfort level.
Typical daily practice: About 15 minutes
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