Day 7 is Day 1 with a march. The circuit is 20 march steps, 20 back leg raises on one leg then 20 on the other, and 20 side leg raises on one side then 20 on the other, then 2 minutes of rest, then repeat for your level. Same hip work as the first day; the side jacks have been swapped for marching, so the cardio opener now happens in place.
March steps are marching on the spot with intent - knee lifted to hip height, opposite arm swinging like a runner's, spine tall - 20 steps counted as each foot lands. Back leg raises reach a straight leg behind you, torso tall, glute doing the lifting, 20 on each leg. Side leg raises lift a straight leg out to the side with the toes forward, 20 on each side. March, back, side: the heart rate up first, then the two directions of hip movement standing work usually skips.
On march steps, drive the knee up rather than lifting the foot, and keep the elbows bent and moving. Leg raises stay small and controlled - the torso does not lean to help the leg. If one leg felt tighter or shakier on Day 1, notice whether it still does; that difference is worth tracking through the month. Balance support from a wall is fine throughout.
A week in, and the hips have now met the same three jobs twice - they will start remembering.
Make it Harder: Lift the knees above hip height on the march and keep the moving leg off the floor between raises - lower to an inch above the ground, not onto it.
Make it Easier: March with low knees and do 10 raises per leg instead of 20.
