Overhead Again Lower A — Hinge Led
Hinge-anchored lower day that trains at full hypertrophy prescription from week one. Stiff-legged dumbbell deadlift, dumbbell squat, banded hamstring curl, single-leg bridge and bracing work. Nothing here is gated.
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 | Stiff-Legged Dumbbell Deadlift Dumbbells at the sides, knees soft and stationary, hinge from the hips with a flat back. Feel the stretch, then drive the hips forward. This replaces a barbell Romanian deadlift so nothing has to be unracked. 1 warm-up set first 3 × 10 · rest 2 min | 3 | 10 | 2 min |
| 02 | Dumbbell Squat A dumbbell hanging at each side, medium stance, toes slightly out, chest tall. Squat to the depth you own with a flat lower back. Nothing sits on the shoulders and nothing is held up at the chest. 1 warm-up set first 3 × 10 · rest 1:45 | 3 | 10 | 1:45 |
| 03 | Seated Band Hamstring Curl Anchor the band low, sit on the bench a couple of feet away, band behind the ankles. Curl the heels back toward the bench, pause, return slowly. Step further from the anchor to add tension. 3 × 15 · rest 1 min | 3 | 15 | 1 min |
| 04 | Single Leg Glute Bridge One knee pulled to the chest, drive through the heel of the working leg, hold the top for a full second with the ribs down. Both sides. Add a dumbbell across the hips once fifteen reps come in at RPE 7. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 05 | Dead Bug Lower back flat to the floor throughout, opposite arm and leg extending slowly. Stop the set when the back lifts, not when the count runs out. Arms move freely — no shoulder loading. 2 × 12 · rest 45s | 2 | 12 | 45s |
| 06 | Plank Forearms under the shoulders, glutes squeezed, ribs down. If the elbow position bothers the shoulder, plank from the hands with straight arms instead. 2 × 40s · rest 45s | 2 | 40s | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Load hard here — this day is why the program builds while pressing is suppressed. Hinge before squat so the hamstrings get the freshest effort. On the stiff-legged deadlift stop where the hamstrings run out of stretch, not where the dumbbells reach the floor. Substitutions with load cues. Dumbbells too light for the squat: hold one heavy dumbbell at the chest and add two reps per set. No bench or band anchor: replace the Seated Band Hamstring Curl with three Single Leg Glute Bridge sets, 2 s at the top.
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 Overhead Again Lower A — Hinge Led template?
Load hard here — this day is why the program builds while pressing is suppressed. 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 Overhead Again Lower A — Hinge Led, and how long does it take?
Overhead Again Lower A — Hinge Led runs 6 movements and about 16 working sets, roughly 59 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 Hinge Led version different?
Overhead Again Lower A — Hinge Led is the hinge led 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
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