The lower body day rebuilds around the exercise Day 34 introduced. Four 15-second intervals - lunge step-ups on the right, calf raises, lunge step-ups on the left, calf raises - three, five or seven sets, one minute of rest.
The step-up is the same as before: drop into a lunge, drive up through the front leg, finish with the rear knee lifting to hip height, and go straight back down. What changes is the partner. Where Day 34 followed it with a static balance hold, today it is followed by calf raises - so instead of standing still on one leg, you keep moving on two. That makes this the higher-volume version of the session: less balance work, more continuous leg output, and both calves getting fifteen seconds of dedicated attention twice per set.
Keep the step-up tall and the knee lift genuine rather than a token hop, and set the foot down under control rather than crashing into the lunge. On calf raises, full range every rep, and use the interval to breathe rather than to rest - your legs are still working.
Legs alternating, calves filling the gaps - the lower body session with the fewest pauses in it.
Make it Harder: Run the calf raise intervals on one leg at a time, matching the side you have just been working.
Make it Easier: Take the step-ups to a shallower lunge depth and let the knee drive come only as high as it comfortably will.
