Ground Force A — Hinge, Press & Drop
The vertical day: a jump-squat landing check, box jumps and star jumps for about fifty ground contacts, then 5x5 trap bar deadlift and 5x5 standing press. Barbell and rack; the box is optional.
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 | Freehand Jump Squat Landing-competency check and the first 10 contacts. Land softly through mid-foot, knees tracking over the toes, hips absorbing. IF a landing is loud or the knee collapses in, stop the session's impact here and run Rope Jumping instead for the day. 2 × 5 · rest 1 min | 2 | 5 | 1 min |
| 02 | Front Box Jump 25 contacts. Jump up, land quietly in a quarter squat, then STEP down — never jump down. Height is set by the week's ladder step, not by ambition. No box: Standing Long Jump onto a soft surface, same sets and reps. 5 × 5 · rest 1:15 | 5 | 5 | 1:15 |
| 03 | Star Jump The closing 15 contacts and the low-amplitude track. Full extension in the air, limbs back in before the feet land, impact absorbed through the legs. This is the item that stays when the week calls for reduced amplitude. 3 × 5 · rest 1 min | 3 | 5 | 1 min |
| 04 | Trap Bar Deadlift The hinge. Five working sets of five at the week's RPE target. Chest up, spine neutral, drive through the heels; reset the brace between reps rather than touch-and-go. Straight-bar substitute is Barbell Deadlift. 2 warm-up sets first 5 × 5 · rest 2:30 | 5 | 5 | 2:30 |
| 05 | Standing Military Press The heavy press exposure of the week. Standing, ribs down, glutes tight, head through at lockout. Take the bar from rack pins at collar-bone height. Five working sets of five at the week's RPE target. 1 warm-up set first 5 × 5 · rest 2 min | 5 | 5 | 2 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Order is fixed: impact before barbell, always. Stop the impact block the moment a landing gets loud or the knee falls inward — contacts are capped, not chased. Box height stays where landings are silent; step down between reps, never jump down. NO BOX: Front Box Jump becomes Standing Long Jump onto grass or a mat, or extra Freehand Jump Squat sets at the same contact count. No trap bar: Barbell Deadlift, same sets, reps and RPE, expecting roughly 10% less load. Take the press from rack pins at collar-bone height.
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 Ground Force A — Hinge, Press & Drop template?
Order is fixed: impact before barbell, always. 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 Ground Force A — Hinge, Press & Drop, and how long does it take?
Ground Force A — Hinge, Press & Drop runs 5 movements and about 20 working sets, roughly 69 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
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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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