Day 70 is a tendons and core card with its own structure, printed on every exercise: 14 side bridges x 2 sets, 14 side leg raises x 2 sets, 14 leg raises x 2 sets and 14 bridges x 2 sets. For the first three, the two sets are one per side with no rest between them, so 14 side bridges on the left straight into 14 on the right, and so on. The bridges are 2 sets of 14 with 20 seconds rest between them. Work through each exercise completely before moving to the next.
Because the sides are split into sets, the 14 here is per side, not a total, which is different from every circuit card. Side bridges lift the hips from a side-lying position on the forearm. Side leg raises lie on the side and lift the top straight leg, the Day 15 move without the rest of the sequence around it. Leg raises sit back on the hands with one leg straight and lift it, the Day 25 move, 14 per leg. Bridges finish with both feet on the floor and the hips driving up. Forty-two reps per side and 28 bridges, and the only rest anywhere is 20 seconds in the middle of the last exercise.
Side bridges in a straight line from head to feet, lifting with the hip. Side leg raises with the toes forward and the body still. Seated leg raises with the chest open and the working leg straight, the foot never touching down within a set. Bridges with the glutes doing the lifting and the ribs down. Switch sides quickly; the absence of rest is the tendon work.
Four exercises, two sets each, sides done one at a time: a quiet card that adds up to a lot of hip.
Make it Harder: Add a 10-count side bridge hold at the end of each side bridge set.
Make it Easier: Do 8 per side each set and take a short breather when changing sides.
