Move First — Full-Body A
Squat-and-push full-body session with zero equipment. Bodyweight squat, incline push-up, reverse lunge, superman, plank, dead-bug. ~50 min, 6 movements, no jumping.
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 Squat Feet shoulder-width, sit back and down to the deepest depth you can hold without the low back rounding. Drive through mid-foot. 1 warm-up set first 3 × 12 · rest 1:30 | 3 | 12 | 1:30 |
| 02 | Incline Push-Up Hands on a wall, counter, or stair. Straight line heels to head, elbows about 45 degrees from the torso. Higher surface is easier. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 03 | Bodyweight Reverse Lunge Step backward, drop the back knee toward the floor, drive through the front heel to stand. Reps are per side. Hold a doorframe if balance wobbles. 3 × 10 · rest 1 min | 3 | 10 | 1 min |
| 04 | Superman Face down, arms extended. Lift arms, chest, and legs, squeeze for 2 s, lower under control. Keep the neck neutral — look at the floor. 2 × 12 · rest 45s | 2 | 12 | 45s |
| 05 | Plank Straight line heels to head, glutes squeezed, ribs down. Stop the set when the hips sag, not when the clock says so. 3 × 30s · rest 45s | 3 | 30s | 45s |
| 06 | Dead Bug Low back pressed flat to the floor. Lower opposite arm and leg slowly; shorten the range if the back lifts. 2 × 10 · rest 45s | 2 | 10 | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Load is set by leverage and tempo, not weight. Incline push-up scales by surface height — wall is easiest, counter next, floor hardest; only lower the surface when all sets clear the top of the rep range at RPE 7. Reverse lunge steps back, not forward, to spare the knee. When a movement outgrows its rep ceiling, progress in this order: add reps, then slow the eccentric to 3 s, then shorten rest — never add external load. Plank and dead-bug RPE means bracing quality, not failure.
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 Move First — Full-Body A template?
Load is set by leverage and tempo, not weight. 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 Move First — Full-Body A, and how long does it take?
Move First — Full-Body A runs 6 movements and about 16 working sets, roughly 50 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 Full-Body A version different?
Move First — Full-Body A is the full-body a 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