Day 14 is the shortest lower body session in the program. Straight sets, 60 seconds of rest: 6 goblet squats, 6 single leg deadlifts and 12 calf raises, four sets of each, with the deadlifts changing sides between sets. Three exercises, twelve sets, and no reason to rush any of them.
This is a squat, a hinge and a calf raise, which between them cover the three jobs the lower body does: bending the knee under load, folding at the hip under load, and pushing the ground away through the ankle. Nothing here is new and nothing here is complicated, and that is what makes it useful in the middle of the program - a session where the only thing left to improve is how well each rep is done. Six goblet squats with a real weight and a full range beat twelve rushed ones every time.
In the goblet squat, hold the dumbbell high against your chest, sit straight down between your feet and keep your heels planted. In the single leg deadlift, the lifted leg and your spine travel as one line and your hips stay square to the floor rather than opening to the side. On calf raises, pause for a moment at the top of each rep with the heels as high as they will go, then lower slowly until you feel a stretch behind the ankle.
Fewer exercises, better reps, and your legs will still know about it tomorrow.
Make it Harder: Pause for two counts at the bottom of every goblet squat before you stand.
Make it Easier: Shorten the calf raises to 8 reps and let the squats and deadlifts stand.
