Day 3 is a mobility circuit, done once through and not repeated. There is no level line on the card and no rest between sets, because there is only one set: 10 calf raises, 10 shrugs, 10 hip rotations, 10 side bends and 10 torso twists, in that order, at an easy pace. Two days of work, then this - a pattern that holds for the whole month.
Calf raises are drawn with the hands clasped behind the back: rise onto the balls of the feet, pause, lower slowly. Shrugs lift both shoulders straight up toward the ears and drop them. Hip rotations put the hands on the hips and circle the hips as if tracing the inside of a hoop - five one way, five the other works well. Side bends, hands on hips, lean the trunk directly to one side then the other, alternating. Torso twists, hands on hips, turn the shoulders and ribs to one side then the other with the hips still. Ankles, shoulders, hips, flanks, spine - a top-to-bottom loosening in fifty easy reps.
Nothing here is meant to be hard. Move slowly enough to feel the joint travel through its range - the full circle on the hip rotations, the full lift on the shrugs - and let the side bends and twists stay small and smooth rather than forced. If something feels tight, that is useful information, not a problem to push through today.
Fifty unhurried reps and done - the first lighter day is exactly as light as it looks.
Make it Harder: Not the day for it - if you want more, do the whole circuit a second time at the same easy pace instead of harder.
Make it Easier: Do 5 reps of each instead of 10 and take your time.
