Day 28 is the last tendon day: 20 side leg raises with the left leg then a 10-count hold, then 20 side leg raises with the right leg and another 10-count hold. That is one set. Rest 2 minutes, then 3, 4 or 5 sets by level.
The side leg raise swings one straight leg out to the side and back - all twenty on one leg, hands held in front for balance - and the hold keeps it out at the top for a 10-count. Then the other leg. You met this pairing on Day 8 with 20-count holds; today the holds are shorter and the raises are the same, which lets you swing higher and hold higher than you could three weeks ago. Front, side, back: the tendon days have now taken each leg through every direction it lifts in.
Stay upright and lift with the hip - toes forward, torso quiet, no leaning away from the leg. In the hold, take the height of your best rep and keep it; lift the leg back if it sinks rather than finishing the count low. Standing knee soft, breathing normal.
Left leg, hold, right leg, hold - Day 28 is the last of the tendon days, and the steadiest you have been on one foot all month.
Make it Harder: Do 30 raises per leg before each hold.
Make it Easier: Take a short breather between the left leg and the right leg, inside the same set.
