Day 7 is a full week in, and the legs day arrives with a new direction. Chair out, 3 / 5 / 7 sets, 2 minutes rest: 6 sit to stands, 12 side leg raises, 6 calf raises and 12 back leg raises. The balance hold and hip rotations from Day 4 have gone; back leg raises take their place, so the leg now lifts sideways in the second exercise and straight behind in the fourth.
Back leg raises are the exercise the side leg raises have been setting up. Both hands rest on the chair back, the body stays upright, and one leg sweeps straight back behind you, then lowers, then the other - 12 in total, 6 each side. Where the side raise found the outer hip, the back raise finds the glute directly, the muscle that also stands you up out of the chair. Together with the sit to stands, that gives the glutes two exercises in one set, from two angles. Side leg raises and calf raises hold their Day 4 counts and keep doing what they do.
Keep the back leg straight and the toes pointing at the floor as it lifts, and stop the leg where the hips would otherwise start to tip forward - it will not go very high, and it should not. Squeeze the glute at the top of each rep. The chair hands are for balance, not for hauling the torso forward; stay tall over the standing leg. Sit to stands and calf raises are unchanged: heels down and driving, then all the way up on the toes.
Seven days in and the leg learns to lift backward as well as sideways - the glutes now have their own line on the card.
Make it Harder: Squeeze each back leg raise at the top for a 2-count before the leg lowers.
Make it Easier: Cut both leg raise exercises to 8 total and keep sit to stands and calf raises as written.
