The prone recovery block gets the combo treatment. Three combos of 10 reverse flutter kicks followed by a 5-count hold, with 30 seconds of rest between them, then 20 knee rolls for 3 sets.
Day 9 ran twenty flutter kicks and one long hold; this runs half the kicks and attaches a short hold to each round instead. The hold is the prone extension again - hands at the ears with the elbows wide, chest and legs lifted clear of the floor - and coming straight off ten kicks with the legs already up, five counts is exactly long enough to feel like more than five. It is the same restructuring the bridge day received a week ago, applied to the other side of the body. Knee rolls make their final appearance of the program here, closing out the recovery track the way they opened it.
Keep both legs off the floor from the first kick through to the end of the hold - the transition between the two is where people accidentally rest. In the hold, keep the chest lifted rather than letting it sink while the legs stay up, and keep the elbows wide. Knee rolls stay slow, shoulders down, the movement travelling only as far as they allow.
The kicks stop and the hold starts, and nothing in between gets to touch the floor.
Make it Harder: Save that for tomorrow - lift the chest a little higher through each 5-count and take the knee rolls at half speed instead.
Make it Easier: Lower the legs between the kicks and the hold, then lift them again for the count.
