Day 17 flips the standing leg day's hierarchy. Butt kicks, a between-slots visitor on Day 7, now anchor slots one, three and five; lunges with twists take slot two, and side leg raises close the minute one leg at a time. One minute of work, one of rest, 3, 5 or 7 sets by level.
Promoting the sprint drill and demoting the lunge shifts the session's centre of gravity from strength toward speed - but the lunge that remains got an upgrade in exchange. Lunges with twists drop you into a forward lunge and rotate your extended arms over the front leg, stacking a balance-and-obliques problem on top of the leg work; it is one exercise doing the job of two, which is how it earns its single slot. The side leg raises are unchanged from Day 7, and that is deliberate - by the fifth and sixth bursts, keeping your torso vertical while a leg sweeps out is quite enough novelty.
Keep the butt kicks fast, light and tall - the heels do the travelling, not the hips. In each lunge, plant the front foot, sink until the back knee hovers, and rotate the arms and trunk over the front thigh before stepping back up; alternate legs as you go. Side leg raises still lift from the hip, torso upright, no sideways lean bargaining for height.
The lunge learned to twist and the sprint took the lead - familiar legs, reshuffled deck.
Make it Harder: Sink every twisting lunge a little deeper and let the rotation come from the ribs, arms staying parallel to the floor.
Make it Easier: Shorten the lunge stance and keep your hands on your hips - the twist can wait for stronger days.
