Day 6 is a three-exercise leg session built almost entirely on one leg at a time. Straight sets: 4 sets of reverse lunges and 4 sets of forward lunges, both at 5, 4, 4, 3 per leg, followed by 2 sets of a 30-second squat hold with the bell at the chest. Rest 30 seconds between sets and 2 minutes between exercises, as on every black-bell day.
The two lunges look alike and load differently. Stepping back keeps the front shin vertical and puts the work into the front leg's glute and quad in a controlled, balanced way; stepping forward means the front leg has to absorb your weight and then push you back to standing, which asks more of the quad and more of your balance. Doing the reverse version first warms the pattern before the forward version tests it. The squat hold at the end is a different kind of work: nothing moves, the bell sits at the chest, and the legs simply stay at depth while the clock runs - 30 seconds of tension the joints barely register.
Reverse lunge: step back, rear knee to a hover, front heel down, drive up. Forward lunge: step long enough that the front knee stays over the ankle, lower the rear knee toward the floor, and push back through the front foot to the start; keep the bell tight to the chest so it does not pull you forward. Squat hold: sit to the depth you can keep for the full count, chest up, elbows inside the knees, weight in the heels, and breathe.
Two lunges and a hold - by the end you will know exactly which of your legs is the stronger one.
Make it Harder: Pulse twice in the bottom position of each forward lunge before pushing back up.
Make it Easier: Do the lunges without the bell and keep the squat hold as written.
