Day 15 is a tendon strength sequence, done lying on your side, and it is a lighter day with a specific rule: the top leg stays off the floor for the entire sequence. Five moves in order, one leg: a 10-count hold, 10 side leg raises, 10 leg swings, 10 fast kicks and 10 slow kicks. Then change sides and do the whole sequence again with the other leg. Because the card says to change legs and repeat, these reps are per leg, not totals.
Tendon work is about time under low load rather than big effort. The hold starts with the leg lifted and still. Side leg raises take it higher and back down without ever touching the bottom leg. Leg swings move it forward and back along the floor line. Fast kicks and slow kicks both extend the leg out from a bent knee, first at speed and then at a crawl. Fifty movements plus a hold with the leg never resting is what builds the small stabilising muscles around the hip that circuits do not reach.
Lie on your side propped on the forearm, hips stacked, the bottom leg straight or slightly bent for support. Keep the toes of the working leg pointing forward, not up, on the raises and swings. Kick from the knee with the thigh staying still. If the leg starts to shake, that is the tendon work happening; slow down rather than putting the foot down.
One leg, five moves, no touching down; the work is in the not resting.
Make it Harder: Tendon days are built on light effort held for time, so leave the reps alone and hold the 10-count at the top of every side leg raise for an extra count instead.
Make it Easier: Lower the working leg to hover just above the bottom leg between exercises without resting it, and shorten the hold to a 5-count.
