Hold the Line A
Twenty-five-minute holding session. Reverse lunge, pushups, single-leg glute bridge, inverted row, plank, suitcase carry — three paired blocks, two working sets each, every set stopped 3-4 reps short.
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 | Bodyweight Reverse Lunge Long step back, torso tall, back knee brushing the floor. 10 reps per side — alternate legs or complete one side then the other. With dumbbells available, hold them at your sides or swap to a Dumbbell Squat at 80-85% of your previous squat load. 2 × 10 · rest 45s | 2 | 10 | 45s |
| 02 | Pushups Ribs down, elbows at 45 degrees. If the second set would go past 3 reps in reserve, put your hands on a counter and keep the rep target. 2 × 12 · rest 1:30 | 2 | 12 | 1:30 |
| 03 | Single Leg Glute Bridge Drive through the heel, squeeze at the top, no lumbar arch. 10 reps per leg — complete one side, then the other, before resting. The loaded version of this slot is a dumbbell Romanian deadlift at 80-85% of your previous hinge load. 2 × 10 · rest 45s | 2 | 10 | 45s |
| 04 | Inverted Row A waist-height bar, a Smith bar, or the edge of a sturdy table. Walk the feet out to make it harder, in to make it easier — that is your load dial. 2 × 10 · rest 1:30 | 2 | 10 | 1:30 |
| 05 | Plank Squeeze glutes and quads, ribs pulled down. Stop the set when the hips start to sag, not when the timer says so. 2 × 45s · rest 30s | 2 | 45s | 30s |
| 06 | Suitcase Carry One side loaded, both shoulders level, no lean. Set 1 left hand, set 2 right hand. A backpack held by the top handle or a full water jug works if you have no dumbbell. 2 × 40s · rest 1 min | 2 | 40s | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Run the three pairs in order, two rounds each — pairing buys the clock back without raising effort. Loaded track — run each swap at 80-85% of that pattern's load from your last program's final week, capped at RPE 6-7 and never past 3 reps in reserve: Reverse Lunge -> Dumbbell Squat, Single Leg Glute Bridge -> dumbbell Romanian deadlift, Pushups -> Dumbbell Bench Press. No waist-height bar for the Inverted Row: use a sturdy table edge. No dumbbell for the carry: a loaded backpack or water jug.
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 Hold the Line A template?
Run the three pairs in order, two rounds each — pairing buys the clock back without raising effort. 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 Hold the Line A, and how long does it take?
Hold the Line A runs 6 movements and about 12 working sets, roughly 38 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