Keep What You Built — Lower Anchor B
Second lower day. Leg press and barbell glute bridge as the anchors, then a hamstring curl, calves and a clamshell — quad-led, not a repeat of Anchor A.
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 | Leg Press Anchor lift, 8-10 reps. Shoulder-width stance, knees tracking over the toes, lower to a depth the low back stays flat at. Machine optional — Goblet Squat is the swap at the same reps and RPE. 1 warm-up set first 2 × 8 · rest 2:30 | 2 | 8 | 2:30 |
| 02 | Barbell Glute Bridge Anchor lift, 8-10 reps. Bar padded across the hips, shoulders on the floor, heels close. Drive to full hip extension, one-second squeeze, ribs stay down. 1 warm-up set first 2 × 8 · rest 2 min | 2 | 8 | 2 min |
| 03 | Seated Leg Curl Knee flexion, 10-12 reps — the role the RDL does not cover. Slow eccentric, no hip lift off the pad. Machine optional: Seated Band Hamstring Curl for both sets at the same reps and RPE. 2 × 10 · rest 1:15 | 2 | 10 | 1:15 |
| 04 | Standing Dumbbell Calf Raise Accessory, 10-12 reps. Balls of the feet on a low box or a stair edge, heels dropping below. Full stretch, one-second hold at the top. 2 × 10 · rest 1 min | 2 | 10 | 1 min |
| 05 | Side-Lying Clamshell Glute medius finisher, a fixed 12-15 reps rather than a double-progression slot. Hips stacked, no rolling backward. Pause a beat at the top of each rep. 2 × 12 · rest 45s | 2 | 12 | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Leg press and glute bridge are the anchors and go first; curl, calves and clamshell are accessories and rung three on the removal list. Pad the bar across the hips — ribs down, chin tucked, full lockout without arching. Anchors run 8-10 reps, the curl and calves 10-12, the clamshell a fixed 12-15. Equipment swaps. No leg press: Goblet Squat with one dumbbell held vertical against the chest, same reps, load matched to the same RPE. No seated leg curl: Seated Band Hamstring Curl, band anchored low and looped behind the ankles, two sets at the same reps and RPE — keep the knee flexion, do not swap in a hinge. No calf machine: this day already runs the dumbbell version off a low box or stair edge.
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 Keep What You Built — Lower Anchor B template?
Leg press and glute bridge are the anchors and go first; curl, calves and clamshell are accessories and rung three on the removal list. 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 Keep What You Built — Lower Anchor B, and how long does it take?
Keep What You Built — Lower Anchor B runs 5 movements and about 10 working sets, roughly 44 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Lower Anchor B version different?
Keep What You Built — Lower Anchor B is the lower anchor b cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
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