Day 28 closes the Mastery block, and it is the one day with no standalone hold to open on - it runs straight into three combos, each a chain of three movements. The circuit is unchanged: the whole card is one lap, rested and repeated to your level, but every slot on it is a combo, which makes this the most linked-together session so far.
The first combo chains six hero squats into a 10-count hold into six calf raises: dropping wide with the hands to the floor then standing tall arms overhead, holding a squat at the bottom, then rising onto the balls of the feet. The second chains six seal jacks into six jumping jacks into six squat jacks - the arms sweeping wide, then overhead, then a jump-out into a squat with the arms up, three jack variations back to back. The third chains six leg raises into six leg circles into a 10-count hold: lifting the straight legs to vertical, circling them low, then holding the hollow position. Counts are totals across both sides.
With every slot a three-movement chain, pacing is everything - move smoothly from one movement into the next rather than sprinting the first and stalling on the third. In the leg combo, keep the lower back pressed down through the raises and circles, then hold the hollow shape honestly at the end. Land soft through all three jack variations and keep the squat depth on the squat jacks even as the legs tire.
Every slot a chain of three - Mastery ends by asking your body to flow through combinations that would have been three separate exercises in week one.
Make it Harder: Extend the 10-count holds inside the first and third combos a few counts longer each round.
Make it Easier: Break for a breath between the movements inside each combo and take the jack variations without the jump where you need to.
