MDG for busy guys

Hi guys, a year ago I went through a few phases and then gave up. At the same time, I took care of my pelvic floor health and had a breakthrough – I'm not so damn tense anymore and I'm aware of the exercises I'm doing.

Unfortunately, due to family and work obligations, I won't be able to exercise that many times, and I would like to start the program again. Does it make sense to train once a week?

How then should we approach the individual stages?