Lunges join the leg circuit: 10 calf raises, a 10-count hold and 10 lunges, in sequence, 2 minutes rest, 3 to 5 sets by level. The hold is back on the calves - on the balls of both feet, hands behind the back, ten steady counts. Lunges are forward, stepping one foot ahead and lowering the back knee toward the floor, then pushing back to standing - ten lunges means five per leg, alternating.
Lunges are the most running-specific exercise on any of these cards. One leg in front, one behind, the hips square and the torso upright - that is a single stride, frozen, with all the load going through the front leg. Calf raises and the calf hold prepare the lower leg for impact; lunges train the thigh and glute to handle that impact one side at a time, which is how every running step actually happens. The circuit goes from ankle to hip in three moves.
Step far enough forward that the front shin stays vertical as you lower, and drop the back knee straight down toward the floor rather than leaning the torso forward. Push back through the front heel. Calf raise and hold standards hold: full height, slow lowering, ankles steady throughout the ten counts.
One leg in front, one behind, everything loaded through the lead thigh - a lunge is a stride with the clock stopped.
Make it Harder: Lower into every lunge on a three-count and drive up at normal speed.
Make it Easier: Shorten the lunge step and lower only halfway, keeping the rest of the circuit as written.
