Move First — Full-Body B
Hip-and-pull full-body session. Single-leg glute bridge, inverted row (low bar or table edge, with a floor-based substitute if you have neither), walking lunge, push-up, crunches, bird-dog. ~55 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 | Single Leg Glute Bridge Reps per side. Keep the hips square — if one side dips, lower the free leg and use both feet for the remaining reps. 1 warm-up set first 3 × 10 · rest 1 min | 3 | 10 | 1 min |
| 02 | Inverted Row Use a low bar or a sturdy table edge; higher feet is harder, feet flat on the floor is easiest. No bar or table? Swap to prone Y-T-W raises. 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 03 | Bodyweight Walking Lunge Reps per side. Long stride, back knee toward the floor, torso tall. Lunge in place if space is tight. 3 × 10 · rest 1 min | 3 | 10 | 1 min |
| 04 | Pushups Full push-up from the floor. If you cannot hit 5 strict reps, use knee push-ups here and keep the incline version for Day A. 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 05 | Crunches Short range, slow. Curl the ribs toward the hips instead of yanking on the neck. 3 × 15 · rest 45s | 3 | 15 | 45s |
| 06 | Bird Dog Quadruped. Reach opposite arm and leg, hold 2 s braced, hips level throughout. 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
NO-EQUIPMENT SUBSTITUTION for the inverted row: if there is no low bar or sturdy table, replace it with prone Y-T-W raises off the floor — 12-15 slow reps per position at matched RPE — so the session still needs nothing but floor space. Push-up regression ladder runs incline to knee to full to feet-elevated; drop to the easier rung the moment a rep stalls mid-range rather than grinding a partial. Single-leg glute bridge is hip-driven with ribs down. Order is deliberate: hips before pull, pull before push, core last.
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 B template?
NO-EQUIPMENT SUBSTITUTION for the inverted row: if there is no low bar or sturdy table, replace it with prone Y-T-W raises off the floor — 12-15 slow reps per position at matched RPE — so the session still needs nothing but floor space. 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 B, and how long does it take?
Move First — Full-Body B runs 6 movements and about 17 working sets, roughly 55 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 B version different?
Move First — Full-Body B is the full-body 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