Day 10 pairs the walk with a lower body circuit that adds one new exercise. Part 1 is 45 minutes; Part 2 is 10 reverse lunges, 10 front leg raises and 20 march steps, no rest, 3 to 5 sets. Front leg raises are the card's newcomer: standing tall, hands on hips, one straight leg swings up in front to hip height and lowers with control, alternating legs - 10 is 5 each.
Lunges take the hip through flexion and extension under load; front leg raises take it through the same range with no load but a straight leg and a long lever, which shifts the work to the hip flexors and the front of the thigh and makes the standing leg balance the whole body while the other moves. Walking uses both halves of that equation on every stride, in miniature. Doing them at full range, back to back, after 45 minutes of walking, is how the stride gets stronger and longer without you ever trying to make it so. March steps finish the circuit with the knees coming up once more.
Reverse lunge form does not change from Day 3: step back, knee to a hover, front heel drives. In the front leg raise, keep both knees straight and the torso upright - leaning back to get the leg higher turns a hip exercise into a lower back one. Swing to hip height, no higher, and lower the leg rather than letting it fall. Keep the march steps steady and tall.
Lunges go down, leg raises go up - your hips just covered both directions.
Make it Harder: Keep the raised leg off the floor between front leg raises - lower it to a hover, never to the ground.
Make it Easier: Touch a wall for balance on the leg raises and keep the lunge step shorter.
