Day 18 is strength arranged in two sandwiches: 5 half squats, a 10-count squat hold, 5 half squats, then 10 W-extensions, 5 elbow clicks, 10 W-extensions. Six items for one set, 2 minutes rest, 3, 5 or 7 sets by level. Legs on the top row, upper back on the bottom, and each row puts its hold or its odd exercise in the middle.
Half squats sink halfway with the hands clasped in front; the squat hold sits at that depth for a 10-count; then five more half squats on legs that have just been holding. W-extensions are new: from arms bent with the elbows down at your sides and the hands up - a W - reach both arms straight overhead, then pull the elbows back down and in, squeezing the shoulder blades together at the bottom. Elbow clicks are done with the arms bent and the fists up: open the elbows wide, bring them together in front of your face until they touch, open again. Ten extensions, five clicks, ten extensions - the middle exercise changes the angle so the upper back is worked from two directions.
Weight in the heels and chest up through both sets of half squats and the hold; the second five will feel heavier than the first, which is the design. In W-extensions the pull-down is the important half - drive the elbows down and back and feel the shoulder blades pinch. In elbow clicks, forearms upright, and make the elbows actually meet.
Two rows, two centrepieces - Day 18 puts the hard part in the middle so you have to earn your way out of it.
Make it Harder: Take the elbow clicks up to 10 to match the extensions either side.
Make it Easier: Make the squat hold a quarter squat rather than a half.
