Base & Bound A — Stance & Sit-to-Stand
Bodyweight session for 60+: ankle prep, a timed five-rung balance ladder, partial-depth sit-to-stands, reverse lunges, incline push-ups on a counter, and dead bugs. About 45 minutes, six items, no equipment beyond a counter.
Estimated session
- Movements 6
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Ankle Circles Hold a counter or a wall-braced chair — ignore the squat-rack reference in the exercise instructions. 10 slow circles each direction, each foot. 1 warm-up set first — · rest — | — | — | — |
| 02 | Supported Stance Hold Balance ladder. Hold your current rung still for 30 seconds — feet together, semi-tandem, tandem, one leg, one leg with slow head turns — always within arm's reach of the counter. Head turns at the top rung only. 2 × 30s · rest 45s | 2 | 30s | 45s |
| 03 | Sit Squats Partial depth, above parallel. Sit back, stand tall. Counter within reach. 1 warm-up set first 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 04 | Bodyweight Reverse Lunge Step back, front knee over ankle. Fingertips on the counter, not gripping. 3 × 8 · rest 1:15 | 3 | 8 | 1:15 |
| 05 | Incline Push-Up Hands on a kitchen counter or a stair edge. Body in one line, ribs down. 3 × 8 · rest 1:15 | 3 | 8 | 1:15 |
| 06 | Dead Bug Low back flat, slow alternating reach. Standing substitute if the floor is out: a standing march at the counter, one slow arm reach per knee lift. 2 × 10 · rest 45s | 2 | 10 | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Sequence matters: ankles, then balance while fresh, then strength. Every standing item is within arm's reach of a counter or a wall-braced chair — touch it whenever you want. The ladder is a static hold, never a moving drill: two 30-second holds at the current rung. IF the rung is held 30s with no hand touch on two consecutive sessions THEN advance one rung; IF the support is touched THEN hold; IF touched in two consecutive weeks THEN drop one rung. Substitutions: Dead Bug becomes a standing march with a slow arm reach if the floor is out; Incline Push-Up moves to a higher surface — a wall is easiest — rather than to fewer reps.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Base & Bound A — Stance & Sit-to-Stand template?
Sequence matters: ankles, then balance while fresh, then strength. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Base & Bound A — Stance & Sit-to-Stand, and how long does it take?
Base & Bound A — Stance & Sit-to-Stand runs 6 movements and about 13 working sets, roughly 45 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Stance & Sit-to-Stand version different?
Base & Bound A — Stance & Sit-to-Stand is the stance & sit-to-stand cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
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Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
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