Every fourth day of Full Circuit steps out of the set-and-repeat format entirely. There are no sets today: you run the card once, straight through, and it takes nine minutes. Two blocks of hip work on all fours come first, and each is built as three 30-second stations done leading with one leg, then repeated leading with the other. A three-minute standing finisher closes the day, split evenly at 90 seconds per side.
Both blocks work the glutes, and they attack them differently. In the first, knee-in extensions take one leg out straight behind you and then draw the knee in toward your chest as your head lowers, so the glute and the abs trade the work back and forth through a long range. The 30-second hold that follows parks that leg at full extension and leaves it there, which is where the muscle finds out how much it has left. The second block swaps range for repetition: up and down pulses keep the knee bent with the sole facing the ceiling and move through a few inches at a time, and the hold that sits between them does the same job as before. Sandwiching a hold between two moving stations is the whole idea, because the leg never gets to come down.
Keep your hands under your shoulders and your knees under your hips, and think of your back as a shelf that must not tilt while the leg moves. On the knee-in, get the knee as close to your chest as you can and extend the leg fully behind you without arching your lower back to gain height. In the hold, the thigh should sit roughly level with your back and no higher. For the pulses, keep the shin parallel to the floor and drive with the heel. In the standing side leg raises, stay tall, lift with the outer hip, and let the ninety seconds test your balance as much as your leg.
One pass, no repeats, no sets - the clock only comes around once today, so give it everything on the way through.
Make it Harder: Straighten the working leg during the up and down pulses so the whole limb has to be lifted rather than the knee alone.
Make it Easier: Take each hold at a lower leg height and let the foot rest for a moment if your hip starts to cramp.
