Long Steady-State + Joint Prep
Longer low-impact steady-state block (35-60 min walk/row/bike at Zone-2) followed by four short joint-prep mobility pieces. The second weekly anchor for return-to-activity base conditioning. ~50 min, low-impact throughout.
Estimated session
- Movements 5
- 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 | Walking Treadmill 35-60 min low-impact steady-state at Zone-2 (RPE 5-6, 60-70% HRmax, conversational). Gentle incline optional. Substitute Rowing Machine, stationary bike, or an outdoor brisk walk - keep it low-impact. 1 × 35:00 · rest 1 min | 1 | 35:00 | 1 min |
| 02 | Worlds Greatest Stretch 3 per side, slow. Lunge, post the hand inside the front foot, rotate the trunk open and reach to the ceiling. Comfortable range only - no forcing on a return-to-activity day. 2 × 3 · rest 30s | 2 | 3 | 30s |
| 03 | Standing Hip Circles 10 each direction per leg. Slow, controlled hip circles to restore range; hold a wall for balance. Pain-free arc only. 2 × 10 · rest 30s | 2 | 10 | 30s |
| 04 | Butt Lift Bridge Drive through the heels, squeeze the glutes, pause 1 s at the top, lower under control. Re-pattern the posterior chain; ribs down, no lower-back arch. 2 × 12 · rest 45s | 2 | 12 | 45s |
| 05 | Bird Dog 8 per side, alternating. Extend opposite arm and leg, hold 2 s, keep the spine neutral and hips square - no rotation. Slow trunk control, not speed. 2 × 8 · rest 45s | 2 | 8 | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Aerobic block is the priority stimulus: hold RPE 5-6, 60-70% HRmax (conversational). If HR drifts over 70%, slow down - never trade pace for the duration target. Progress by extending duration ~3-5 min/week, not speed; cap added time once the full block stays sub-70% HRmax. Any low-impact modality (treadmill, outdoor walk, row, bike) substitutes one-for-one - pick what the joints tolerate. Run the mobility block as a low-RPE cool-down, not a second effort; controlled, pain-free range. On a return-from-injury day, regress by cutting range or reps before cutting load - stop short of any sharp pain.
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 Long Steady-State + Joint Prep template?
Aerobic block is the priority stimulus: hold RPE 5-6, 60-70% HRmax (conversational). 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 Long Steady-State + Joint Prep, and how long does it take?
Long Steady-State + Joint Prep runs 5 movements and about 9 working sets, roughly 63 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
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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