Day 24 is legs, and the hold has moved: 14 calf raises, a 10-count hold and 14 squats, 2 minutes of rest, 3 to 5 sets. On Day 3 the hold was the top of a calf raise. Today the card draws it as a squat - thighs near parallel, arms forward, held for the count - placed between the calf raises and the squats, so you hold the position first and then do 14 reps of it.
Holding the bottom of a squat before doing squats is a deliberate reversal. The hold fatigues the quads and glutes in their hardest position, and the reps then have to be done on muscles that are already burning. This is what the back half of a long run feels like - the legs have to keep producing movement after they have stopped being fresh. The calf raises open the session as always, so the ankles are warm before the heavier work.
Sink into the hold with the weight in the heels, chest up, arms out for balance, and pick a depth you can keep for the whole count without rising. Come straight out of the hold into the squats: same depth, same posture, stand fully each time. Full range on the calf raises, controlled on the way down.
Hold it, then do it 14 times - the squat gets its hardest version first.
Make it Harder: Rise onto the balls of the feet for the entire squat hold.
Make it Easier: Take the squat hold higher - a quarter squat held for the full count - and keep the reps as written.
