Day 23 is the Tuesday circuit at 13: 13 calf raises, 13 squats and a 13-count squat hold, 2 minutes rest, 3, 4 or 5 sets by level. One rep and one count up from last week, as every week.
Four weeks into a circuit that changes by a single rep each time, the cumulative effect is what matters. Across a 5-set session, 13 reps means 65 calf raises and 65 squats plus 65 counts of squat hold, compared with 50 of each on Day 2 - a 30 percent increase that arrived one rep at a time. The circuit's purpose holds steady: push-off and landing strength from the calves, hip and knee control from the squats, sustained leg tension from the hold.
Calf raises: all the way up, slowly down, hands behind the back. Squats: hips back, arms forward, thighs to parallel, heels on the floor. The hold: sit into the bottom of the last squat and count 13 at a steady pace with normal breathing. Two minutes of rest, then the next set.
Thirteen reps, one more than last week - the circuit's only trick, and it keeps working.
Make it Harder: Take 3 counts to lower into every squat and rise at normal speed, keeping the hold at 13.
Make it Easier: Shorten the hold to a 10-count and keep the rep counts as written.
