Reconditioning Full-Body A
Sub-beginner full-body session for the long-sedentary. Chair squat, incline push-up, glute bridge, bird-dog, dead-bug. Joint-friendly, ~25 min, 5 patterns at 50-60% effort.
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 | Chair Squat Sit back to a light touch on a chair or box, then stand tall. Raise the seat or push off the thighs with the hands if the descent isn't smooth and controlled. 1 warm-up set first 2 × 10 · rest 1 min | 2 | 10 | 1 min |
| 02 | Incline Push-Up Hands on a counter, table, or bench. Body straight from heels to head, elbows ~45 degrees. Higher surface = easier; only lower the surface when the target reps feel like RPE 5. 1 warm-up set first 2 × 10 · rest 1 min | 2 | 10 | 1 min |
| 03 | Butt Lift Bridge Feet flat, knees bent. Drive hips up by squeezing the glutes; keep ribs down and avoid arching the low back. Pause 1 s at the top. 2 × 12 · rest 45s | 2 | 12 | 45s |
| 04 | Bird Dog Quadruped. Reach opposite arm and leg, hold 1-2 s braced; don't let the hips rotate or the low back sag. 2 × 8 · rest 45s | 2 | 8 | 45s |
| 05 | Dead Bug Lie on your back, low back pressed flat. Lower opposite arm and leg slowly, keeping the ribs down. Reduce range if the back lifts off. 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
Deconditioned on-ramp — cap working effort at RPE 5-6, two to three reps short of grind, since tissue tolerance lags fitness for the long-sedentary. Chair squat: descend to a light seat touch, stand fully; raise the seat or push off the thighs if the descent isn't controlled. Incline push-up scales by surface height — lower it only when 12 reps feel like RPE 5. Glute bridge is hip-driven: squeeze glutes, ribs down, no lumbar arch. Hold bird-dog and dead-bug braced, quality over reps. Regress any movement that provokes joint 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 Reconditioning Full-Body A template?
Deconditioned on-ramp — cap working effort at RPE 5-6, two to three reps short of grind, since tissue tolerance lags fitness for the long-sedentary. 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 Reconditioning Full-Body A, and how long does it take?
Reconditioning Full-Body A runs 5 movements and about 10 working sets, roughly 35 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