Day 14 is the two-exercise template with a spring in it. Squats alternate with squat hops every ten seconds - three bursts of each across the minute - followed by the standard minute of rest, for 3, 5 or 7 sets by level. Ten days ago this slot in the rotation paired squats with calf raises; the calf raises have been replaced by something bouncier.
Squat hops live in the space a squat leaves behind: you stay low, hands behind your head as drawn, and hop without ever fully standing. That deletes the recovery Day 4 hid inside its lighter slot - the squats tax your legs, and then instead of easing off, the hops keep you at half depth and add impact on top. It is the same alternating minute with the floor of the difficulty raised: nothing in it is light anymore, and by the second round the plain squats will start to feel like the gentle half.
Squats stay full and fast, heels down, chest up. For the hops, find half depth and defend it - the hop is small, the position is the point, and standing tall between hops is the one mistake that undoes the exercise. Land soft on the balls of your feet with knees giving, and keep your hands behind your head without pulling your neck forward.
The easy slot is gone and it is not coming back - the third pass through this template has plans.
Make it Harder: Hop side to side over an imaginary line during every squat hop burst instead of bouncing on the spot.
Make it Easier: Trade the hops for squat pulses - hold the same depth and pulse an inch up and down, no impact.
