Day 10 is a short strength day: 10 half squats, a 10-count hold, 10 calf raises and a 10-count hold on the balls of the feet. Four items for one set, 2 minutes rest, 3, 5 or 7 sets by level. All legs, and each movement is followed by its own hold.
Half squats sink halfway with the hands clasped in front and stand back up; the hold stays down at that depth for a 10-count. Calf raises rise onto the balls of the feet with the hands behind you; the calf hold stays up at the top of that rise for a 10-count. Squat, hold; rise, hold. It is the tendon-day pattern applied to a strength session - the reps get the muscle working, the hold keeps it working.
Weight in the heels and chest up for the half squats and the hold; choose a depth you can keep for the whole 10-count. Calf raises rise as high as they go, and the hold keeps that height with the heels well off the floor - if they start to sink, press back up. A fingertip on a wall is fine for balance in the calf hold.
Squat, hold, rise, hold - Day 10 takes about as long to do as it does to read, and the legs know the difference.
Make it Harder: Add a second 10-count squat hold at the very end of the set.
Make it Easier: Do 5 half squats and 5 calf raises and keep both holds as written.
