Day 27 is the standing leg finale, led by a hybrid. Lunge step-ups anchor slots one, three and five - a reverse lunge that rises straight into a knee drive - with high knees in slot two and side leg raises closing the minute right leg, then left. One minute of work, one of rest, 3, 5 or 7 sets by level.
The anchor's lineage is the whole story of this template. Day 7 led with lunges, Day 17 led with speed, and Day 27 welds them together: each rep steps back into a full lunge, then drives up and through until the moving knee is at hip height in front of you - a lunge, a balance catch and a knee drive in one motion. High knees in slot two keep the cardio thread running, and the side leg raises complete their third unbroken appearance - the one exercise this template never needed to change.
Make each lunge step-up one continuous motion - back knee toward the floor, then drive that same leg forward and up to the knee lift without pausing at standing; switch legs as you go. High knees stay tall and quick. Side leg raises finish the program's standing work the way they started it: from the hip, torso vertical, no leaning.
Lunge, rise, drive - the leg days taught the parts separately so today could ask for the whole sentence.
Make it Harder: Add a small hop at the top of every lunge step-up knee drive.
Make it Easier: Split the move in two - lunge, stand tall, then lift the knee - and let the tempo come later.
