Braced Hinge & Pull
The hinge-led loaded day. Breathing and bird dog open, then stiff-legged dumbbell deadlift, single-leg glute bridge, two-dumbbell row and an anti-rotation press. Seven entries, straight sets, full rest.
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 | Diaphragmatic Breathing Same drill as the squat day, same tempo — 4 seconds in, 6 seconds out, ribs widening rather than the chest rising. 2 × 1:00 · rest 30s | 2 | 1:00 | 30s |
| 02 | Bird Dog Hips square to the floor throughout. Reach on the exhale, hold two seconds, return on the inhale. 8 reps per side. 2 × 8 · rest 45s | 2 | 8 | 45s |
| 03 | Stiff-Legged Dumbbell Deadlift Knees softly bent and held there. Inhale at the top, keep the air on the way down, exhale as the hips drive through. Stop where the hamstrings stop lengthening. 1 warm-up set first 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 04 | Single Leg Glute Bridge Drive through the heel, exhale on the way up, ribs down at the top. One dumbbell across the hip when the unloaded version is easy. 10 per side. 2 × 10 · rest 1 min | 2 | 10 | 1 min |
| 05 | Bent Over Two-Dumbbell Row Same hinge position as the deadlift but static. Dumbbells to the hip pockets on the exhale, lowered slowly on the inhale. 3 × 10 · rest 1:15 | 3 | 10 | 1:15 |
| 06 | Pallof Press Optional — needs a cable or a band anchored at chest height. Stand side on, press straight out on the exhale, refuse the rotation. No anchor — swap for a 40-second suitcase carry per side. 10 per side. 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
Hinge first while attention is highest, anti-rotation last. The closing press needs a cable or a band anchored at chest height — with neither, substitute a 40-second suitcase carry per side or a 20-second bird dog hold per side, at matched effort. Load the hinge by feel: dumbbells track the thighs and the set ends where the hamstrings stop lengthening. Load the single-leg bridge by resting one dumbbell across the hip. Exhale on the effort rep; if the exhale cannot be held for every rep, the load is wrong.
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 Braced Hinge & Pull template?
Hinge first while attention is highest, anti-rotation last. 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 Braced Hinge & Pull, and how long does it take?
Braced Hinge & Pull runs 6 movements and about 14 working sets, roughly 46 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
Proposal — add weight