Fitrs · Home strength for men
Fifteen minutes.No gym.No excuses.
Deep core, pelvic floor and posture. The muscles that hold a man upright, rebuilt on the floor of your living room.
You do not need another hour you do not have. You need the right fifteen minutes, every day, aimed at the muscles every other program forgets.
Deep core · slow hold
Exhale for six. Draw the floor of the pelvis up like a slow elevator. Hold. Nothing else moves.
- Breath and brace2:00
- Deep core, slow hold4:00
- Hip hinge3:00
- Glute bridge3:00
- Spinal decompression2:30
Every session is guided by voice and timed to the second. Tell it how yesterday felt and today adjusts.
What we train
Three systems.
One daily protocol.
- 01
Deep core and pelvic floor
Slow contractions and breath-led holds. Control, tone and stamina in the muscles most training never touches.
- 02
Posture and mobility
Hip openers, decompression, glute activation. The desk comes out of your spine within weeks.
- 03
Recovery and fuel
Sleep, water, protein. Simple rules that keep circulation and energy up, without a diet.
Hard is not the point.
Precise is the point.
Two minutes of questions
Your body, your goals, your schedule. Nothing to sign up for.
Your 28-day protocol
Calibrated to your level. Every session fits a mat and a lunch break.
It adapts, you keep going
Rate each session. Load, rest and volume move with you.
Membership
Simple pricing.
Cancel in one click.
4-day trial for $0.99, then $9.99 per week
The full protocol, adapted weekly. Start with a trial and cancel any time.
- 01Daily 12-18 minute guided sessions
- 02Deep core and pelvic floor program
- 03Posture and mobility work
- 04Nutrition and recovery guidance
- 05Weekly adaptation to your progress
- 06Cancel in one click
Billed weekly, no trial period
For members who want a heavier load and a direct line to a coach.
- 01Everything in Weekly
- 02Progressive strength cycles
- 03Full-body and targeted core modules
- 04Coach Q&A within 24 hours
- 05Food diary and macro tracking
One payment, about $3.85 per week
A full season of training at the lowest weekly rate.
- 01Everything in Weekly Plus
- 0224-week progressive periodization
- 03Complete library of 500+ sessions
- 04Priority coaching support
- 05Price locked for renewals
Subscriptions renew automatically until cancelled. Full billing terms on the pricing page; refunds under our refund policy.
From members
“Three weeks in and my lower back stopped talking to me. Fifteen minutes before the shower is the only routine I have ever kept.”
“I expected fluff. What I got was precise, short and strangely hard. Control I did not know I had lost is back.”
“The first program that treats my time as the constraint. Everything else in my day got a little easier.”
Questions
Before you start
Do I need any equipment?
No. Every session is bodyweight and breath work on a mat or carpet. Nothing to buy, nothing to store.
How soon will I notice a difference?
Most members report better core control and less lower back tension within two to three weeks. Lasting change builds over the 28-day protocol and beyond.
How does the trial and billing work?
The 4-day trial is $0.99 with full access. Unless cancelled before it ends, the plan you chose renews automatically. Cancel in one click from your account at any time.
Is my information private?
Yes. Your answers and payment details are encrypted and never sold. Your card statement shows a discreet descriptor.