Day 7 is the first timed tendon day, and it introduces the 30sec format: each line on the card is done for 30 seconds without stopping, then you move straight to the next line. There are two sequences of three lines. Lying on your side: 30 seconds of side leg raises, a 30-second hold, 30 seconds of raised leg kicks, then the whole sequence repeated on the other side. Sitting up: 30 seconds of leg raises, a 30-second hold, 30 seconds of raised leg circles, then the other side. Twelve blocks, six minutes.
The lying sequence works the outer hip. Lie on your side, propped on the forearm, and lift the top leg straight up and down for the raises; for the hold, keep it up; for the kicks, keep it up and kick it forward and higher, toward the head, and back. The seated sequence works the front of the hip. Sit leaning back on your hands, one knee bent with the foot flat, the other leg straight: raise and lower the straight leg, then hold it up, then draw circles with it. The hold in the middle of each sequence is where the tendons do their real work - a leg that has just been moving is asked to stay up, and then to keep moving from there.
Keep the raised leg straight and the toes pointed through all three blocks. In the side sequence, keep the hips stacked and do not roll back as the leg goes up. In the seated sequence, keep the chest lifted and the shoulders down; the leg should hover, not rest, between raises. Breathe through the holds. If the leg starts to shake, that is the tendons working, not a sign to stop.
Six minutes of one leg working while everything else lies still - the tendons do not need much to know they have been asked.
Make it Harder: Point the toes hard for the entire sequence and keep the knee locked straight in every raise, hold and circle.
Make it Easier: Bend the raised knee slightly through the holds and circles and keep every block as timed.
