Day 21 is a mobility circuit, done once. No level line, no sets: 20 hip rotations, 10 torso twists, 20 single hip rotations and 10 calf raises, in that order, at an easy pace, and the day is finished. Three weeks in, the lighter day returns to the hips.
Hip rotations: hands on hips, hips circling wide - 10 one way, 10 the other. Torso twists: hands on hips, shoulders and ribs turning to one side then the other with the hips still, 10 total. Single hip rotations: one knee lifted in front and swept out to the side before the foot sets down, then the other - 20 alternating. Calf raises, hands clasped behind the back: up onto the toes and slowly down, 10 of them. Hips, spine, hips again, ankles.
Slow is the pace. Make each hip circle round and full, keep the twists smooth and the head following the shoulders, and let each single hip rotation open the knee as far out to the side as it comfortably goes. Calf raises finish full range with a slow lower. This is a day for noticing how the joints feel, not for testing them.
Hips, spine and ankles loosened at an easy pace, and the third week is closed.
Make it Harder: Harder is not on the menu - if the circuit felt too brief, run it a second time and make every rotation wider than the first.
Make it Easier: Halve every rep count and keep a hand on a wall for the single hip rotations.
