Day 14 closes Acceleration Week the way Day 7 closed the first - a long full-body lap - but now with tempo woven through it. Nine movements run top to bottom before you rest and repeat to your level, in three blocks of arms, legs and floor. It opens with a standing 10-count hold, both arms extended out to the sides at shoulder height, held steady for the count.
The arm block runs bicep extensions and step bicep extensions, the latter fast under the hare. The leg block pairs calf raises with slow power squats under a three-count turtle and fast power squats under the hare - the same squat, learned slow and then driven fast. The floor block closes with plank shoulder taps, then slow climbers under the turtle and quicker climbers under the hare, both from a strong push-up-top plank. Counts are totals across both sides.
On the slow power squats, control the full descent and pause honestly at the bottom before driving up; on the fast version, keep that same depth even as the pace climbs. Hold the arm position with the shoulders down and level. On the plank work, keep the hips square and quiet - the slower the climber, the more obvious any wobble in your base becomes.
Two weeks in, the whole body moves at two speeds in a single lap - and you can feel which gear each movement was built for.
Make it Harder: Sit for a two-count at the bottom of every slow power squat before the drive up.
Make it Easier: Keep the power squats at one moderate speed and drop the plank taps to your knees.
