Day 10 is a balance and coordination sequence, the second lighter day of the program. Six positions flow into each other, and the instruction is to move from one to the next quickly, then repeat the whole sequence 10 times in total, which is 5 rounds leading with each leg. No sets, no rest timer, just one smooth pass through the ten rounds.
The card starts low and finishes high. Position 1 is a kneeling lunge with both arms reaching overhead. Position 2 folds forward from that lunge with the hands reaching down to the floor. Position 3 rises into a wide stance with the hands on the floor. Position 4 stands up and lifts one knee, holding the foot with the hand. Position 5 hugs that knee to the chest with both hands. Position 6 sends the same leg straight back behind you, standing on the other leg. Every position after the third is done on one foot, so the balance work is in the second half.
Move with control rather than rushing; quickly means no dawdling between positions, not sloppy transitions. In the kneeling lunge, keep the front knee over the ankle. In the standing positions, find a fixed point at eye level and keep your gaze there. When the leg goes back in position 6, keep the hips level and the standing knee soft. Alternate the leading leg every round.
Ten smooth rounds and the body learns something no set of reps can teach.
Make it Harder: Balance is not built by force, so instead of adding load, slow each single-leg position to a 3-count before moving on.
Make it Easier: Touch something solid with your fingertips during positions 4, 5 and 6 and keep the rounds at 10.
