There are no "off days" with 4×7.

Instead, recovery days are factored into the program which involve short sessions of joint mobility or yoga type movements, as outlined here:

- No Intensity Day – follow the joint mobility workout in the "jointmobilitywarmup" video file
 
- Low Intensity Day – follow the prasara yoga compensation workout in the "prasaracompensation" video file
 
- Moderate Intensity Day – do the Moderate day program outlined in the chapter you've chosen to work with. There will be a link to download a video clip demo of the movements, and the chart in that chapter contains the set/rep scheme.
 
- High Intensity Day – do the Moderate day program outlined in the chapter you've chosen to work with. There will be a link to download a video clip demo of the movements, and the chart in that chapter contains the set/rep scheme.

You simply repeat this 4 day cycle 7 times for a total of 28 days (hence the name 4×7).

Does that make sense?

The reasoning behind this wave, as well as the purpose of each of the two recovery days (No Intensity Day and Low Intensity Day) is outlined in the BER manual.

(do not place a "total rest day" between the Moderate and High Intensity days of the program – you'll completely miss tapping into the 4×7 effect)

Please re-read my post above.

If you want to tap into the 4×7 wave, you must follow the progression I set out. If you change that progression you'lll still be exercising, but it won't be 4×7 – and you won't see the results we're talking about in the book.

The 28 days goes like this:

Day 1: No

Day 2: Low

Day 3: Moderate 

Day 4: High

Day 5: No

Day 6: Low

Day 7: Moderate

Day 8: High

Day 9: No

Day 10: Low

Day 11: Moderate

Day 12: High

Etc for 28 days

>I started yesterday with the Moderate day and am pretty taxed so could I do the No or Low Int. day today, followed by the High Int. day?

No.

You will not tap into the 4×7 wave.

The Moderate Intensity Day is followed immediately by the High Intensity day. You may feel like you're too  tired to do it – do it anyway. If you've balanced your RPE correctly you'll surprise yourself. It seems counterintuitive but you'll have all the energy you need to hit a new peak on the High day. Sometimes all it takes is getting past that first couple minutes of internal resistance – your mind throwing out stuff like "I'm too tired, I can't do it, etc". That stuff is only internal resistance, that's all.

It isn't simply a matter of overcoming internal resistance, you may be pushing too much on your Moderate day.

Go back and re-read the section of BER about the Intuitive Training Protocol. The key to tapping into the wave is learning how to regulate your RPE to match the specific day. We've included guidelines for exactly what RPE you should be hitting on each of the 4 days (No, Low, Moderate, High).

It may take you a couple cycles to start nailing down the RPE. Journalling your sessions helps. It won't be long before you're able to feel a very clear difference between an RPE of 6 and an RPE of 8.

Does that make sense?

Stick to the progression of days outlined in the book (otherwise it isn't 4×7), and learn to regulate your intensity level to match the goal of each session. If you do that, you'll have no problem following a Moderate day with a High day.

Ahh, okay! Yes, that's definitely it.

It'll probably take you a few sessions to get a handle on RPE and how to match it specifically to your session for that day. You'll have to feel it out and figure out where your personal limits are. This will also change over time as you get stronger, fitter, etc, but your understanding and self-awareness will evolve along with it. It does take a bit of thinking initially, but you'll get far better results over the course of your training lifetime by nailing it down now.

Don't push yourself to the point of failure on the moderate day. That may mean taking the 45 seconds in bursts at first (ex. 10 fast reps, shake it off, 10 fast reps, etc) rather than trying to steam through the whole thing. You will get better and you'll build to the point where your "moderate" equals more reps than where you started from. But you'll have to build that incrementally.

Definitely don't go to failure on the moderate days. Push close to that on the high days, but stop just short of failure if you can.

And pay careful attention to the No and Low days – the mobility work and the compensatory yoga. They're short sessions and may not seem like much, but they're the key to accelerating your recovery so you can train harder and more often. That's the secret magic behind 4×7 that most people miss.