The halfway recovery day works from all fours. Two blocks, 3 sets, 30 seconds of rest: 20 alternating arm and leg raises followed by a 20-count hold on each side, then 20 knee rolls.
From a quadruped position you extend the opposite arm and leg until both line up with your back, then switch. Removing half your points of contact turns a simple reach into a stability exercise: the muscles wrapping your spine have to stop the torso tipping or rotating on every one of the twenty reps. The hold takes that same position and stays in it, and this is the only card in the program that prints a count per side - twenty with the right arm extended and twenty with the left, not twenty shared between them. Knee rolls close out a day whose entire theme is control without load.
Reach long rather than high: the extended arm and leg should finish level with your back, not above it, and the hips stay square to the floor the whole time. Keep the neck neutral by looking at the floor a little ahead of your hands. In the hold, breathe steadily and expect a tremor - that is the stabilising muscles doing precisely what they were asked to do.
Halfway through, and the day that asks least of your strength asks most of your control.
Make it Harder: Not the day to escalate - reach further in each hold and let the counts run past twenty instead.
Make it Easier: Extend the arm and the leg one at a time rather than together, and keep the counts as written.
