Day 24 finishes what the squat template started. Squat hops now anchor the alternation, trading ten-second bursts with calf raises across the minute - three rounds of each - with the usual minute of rest and 3, 5 or 7 sets by level. Day 4 paired squats with calf raises; Day 14 swapped the calf raises out for hops; Day 24 makes the hops the headline and brings the calf raises home.
It reads like a reshuffle, but look at what actually happened across the three cards: the load-bearing slot went squats, squats, squat hops - the lead exercise itself got harder while the template stood still. Spending three ten-second bursts at half depth, hopping, hands behind your head as drawn, is the most time under low-squat tension this rotation has asked of you; the calf raises return not as filler but as the only reason the third round of hops is achievable at all.
Hold your half-squat honestly through every hop - the depth is the exercise, and the hop is just how you prove you are still in it. Land soft, stay on the balls of your feet, and keep the hands behind the head without tugging the neck forward. Calf raises go full range with control, and double as your breathing room - use them as exactly that.
Three visits, one template, and a lead exercise that never stopped climbing - the squat slot completes its ascent.
Make it Harder: Do every calf raise burst on one leg, switching legs each round.
Make it Easier: Take a full ninety seconds of rest between sets and keep the work as written.
