Base & Bound C — Power & Support
The power day: ankle prep, the balance ladder including its head-turn rung, fast sit-to-stands, brisk step-ups, controlled bodyweight squats and incline push-ups. 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. A still 30-second hold at your current rung, within arm's reach of the counter. Slow head turns belong to the top rung only — on every rung below it, eyes and head stay fixed forward. 2 × 30s · rest 45s | 2 | 30s | 45s |
| 03 | Sit Squats Power. Sit back under control, stand up as fast as you safely can. End the set when the stand slows. 1 warm-up set first 3 × 5 · rest 1:30 | 3 | 5 | 1:30 |
| 04 | Step-up with Knee Raise Power. Brisk drive up, slow step down, pause at the knee raise. 3 × 5 · rest 1:30 | 3 | 5 | 1:30 |
| 05 | Bodyweight Squat Strength, controlled: about two seconds down, stand normally. Depth only as far as it stays comfortable. The week notes slow this further later on. 2 × 8 · rest 1:15 | 2 | 8 | 1:15 |
| 06 | Incline Push-Up Counter or stair edge. Body in one line, ribs down, full lockout. 3 × 8 · rest 1:15 | 3 | 8 | 1:15 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Read the speed items as speed items: on fast sit-to-stands and brisk step-ups the target is how quickly you stand, not how tired you get — end the set when the stand slows. Both are done beside a counter; lose control of a fast rep and that movement returns to the supported version for the week. The ladder is a static hold, 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. Substitutions: Bodyweight Squat drops back to a partial-depth sit-to-stand, never a shallower fast rep; Incline Push-Up moves to a higher surface, never a bent-knee floor push-up.
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 C — Power & Support template?
Read the speed items as speed items: on fast sit-to-stands and brisk step-ups the target is how quickly you stand, not how tired you get — end the set when the stand slows. 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 C — Power & Support, and how long does it take?
Base & Bound C — Power & Support runs 6 movements and about 13 working sets, roughly 44 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 Power & Support version different?
Base & Bound C — Power & Support is the power & support 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
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