Reconditioning Full-Body B
Second sub-beginner full-body session. Step-up, one-arm DB row, standing DB press, clamshell, side bridge. Unilateral and pulling emphasis, joint-friendly, ~25 min 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 | Step-up with Knee Raise Use a low, stable step (15-20 cm). Drive through the lead heel to stand, add a soft knee raise, lower under control. No push-off from the trailing foot. Skip the knee raise or hold a rail for balance. 1 warm-up set first 2 × 10 · rest 1 min | 2 | 10 | 1 min |
| 02 | One-Arm Dumbbell Row Brace a hand and knee on a bench or rest the free hand on the thigh. Pull the dumbbell to the hip, elbow tight, no torso twist. Choose a load you could manage for ~15 reps. 1 warm-up set first 2 × 10 · rest 1 min | 2 | 10 | 1 min |
| 03 | Standing Dumbbell Press Press light dumbbells overhead with ribs down and no backward lean. If a shoulder pinches, reduce range or press to eye level only. Sit on a bench with back support if standing is unstable. 2 × 10 · rest 1 min | 2 | 10 | 1 min |
| 04 | Side-Lying Clamshell Lie on your side, knees bent ~90 degrees, feet together. Open the top knee without rolling the hips back. Feel it in the side glute. 2 × 12 · rest 30s | 2 | 12 | 30s |
| 05 | Side Bridge Forearm side plank from the knees to start. Straight line from knee to shoulder, hips lifted. Progress to straight legs when 30 s per side feels like RPE 5. 2 × 20s · rest 30s | 2 | 20s | 30s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Reconditioning effort cap is RPE 5-6 across working sets. Step-up: low step (15-20 cm), drive through the lead heel, no push-off from the trailing foot; raise the step only when reps feel like RPE 5. One-arm row: brace on a bench or thigh, pull the elbow to the hip, no torso twist; pick a weight you could do for 15. Press: ribs down, no lean-back; if the shoulder pinches, reduce range. Clamshell and side bridge prime the hips and lateral core - hold braced. Sub bodyweight squats for step-ups if balance is shaky.
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 B template?
Reconditioning effort cap is RPE 5-6 across working sets. 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 B, and how long does it take?
Reconditioning Full-Body B runs 5 movements and about 10 working sets, roughly 34 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