Base & Bound B — Step & Hip
Bodyweight session for 60+: ankle prep, the timed balance ladder, step-ups with a knee raise, glute bridges, side-lying clamshells and bird dogs. About 40 minutes, six items, a counter and a low step are the only props.
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. A still 30-second hold at your current rung, always within arm's reach of a fixed support. No stepping, no swinging, no head turns below the top rung. Advance only on the criterion in this week's note. 2 × 30s · rest 45s | 2 | 30s | 45s |
| 03 | Step-up with Knee Raise Low step to start. Drive through the whole foot, pause at the knee raise. 1 warm-up set first 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 04 | Butt Lift Bridge Heels close, ribs down, hold one second at the top. Standing hip extension at the counter substitutes. 3 × 8 · rest 1 min | 3 | 8 | 1 min |
| 05 | Side-Lying Clamshell Hips stacked, do not roll back. Side glute — this is what levels the pelvis. Standing substitute if the floor is out: standing hip abduction at the counter, leg out to the side, toes forward, 2-second hold at the top, same tempo — add a rep rather than load. 2 × 10 · rest 45s | 2 | 10 | 45s |
| 06 | Bird Dog Slow, hips square, 1-2s hold. Standing reach substitutes if floor is out. 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
Ankles and the balance ladder run first, while you are fresh. The ladder is a static hold at the current rung, never a moving drill: IF held 30s with no hand touch on two consecutive sessions THEN advance a rung; IF the support is touched THEN hold; IF touched two weeks running THEN drop a rung. Start on a low step, mid-shin or under, and raise it only when the height is clean. Standing swaps: bridge becomes standing hip extension at the counter; clamshell becomes standing hip abduction — leg out, toes forward, 2s hold, add a rep not load; bird dog becomes a standing reach with the opposite heel lifted. Optional pull, uncounted: a counter row off a waist-height edge.
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 B — Step & Hip template?
Ankles and the balance ladder run first, while you are fresh. 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 B — Step & Hip, and how long does it take?
Base & Bound B — Step & Hip runs 6 movements and about 12 working sets, roughly 41 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 Step & Hip version different?
Base & Bound B — Step & Hip is the step & hip 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
Keep moving forward.
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
Proposal — add weight