Day 10 is a short strength day: 10 half squats, a 10-count squat 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 squat hold stays down at that depth, arms reaching forward, 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. The pattern is the same as the tendon days, applied to a strength session - the reps get the muscle working, the hold makes it stay working.
Weight in the heels and chest up for the half squats and the hold; pick a depth you can defend for the whole 10-count. Calf raises rise as high as they can go, and the hold defends 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.
Two moves, two holds, all legs - Day 10 is brief on paper and longer in the thighs and calves.
Make it Harder: Do the half squats slowly - a 3-count down and a 3-count up.
Make it Easier: Do the half squats to a chair-tap depth and skip the squat hold on your first set.
