Overhead Again Lower B — Split Stance & Carry
Single-leg lower day. Split squat, step-up, a lighter second hinge exposure, calves and a loaded carry. Dumbbells stay at the sides throughout, so the shoulder carries load without ever being asked to raise it.
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 | Split Squat with Dumbbells Rear foot on the bench, front foot far enough forward that the front shin stays near vertical. Dumbbells hang at the sides — nothing is held at the chest or shoulder. Both legs. Floor-level split stance is an equal substitution. 1 warm-up set first 3 × 10 · rest 1:45 | 3 | 10 | 1:45 |
| 02 | Dumbbell Step Ups Dumbbells at the sides, full foot onto the bench or a knee-height box, drive through that heel and stand tall before stepping down under control. Count reps per leg. Lower the platform rather than the load if the knee complains. 3 × 12 · rest 1:30 | 3 | 12 | 1:30 |
| 03 | Stiff-Legged Dumbbell Deadlift Second weekly hinge exposure, deliberately lighter — about two thirds of the Lower A load for higher reps. Soft fixed knees, flat back, stop at the end of the hamstring stretch. 3 × 12 · rest 1:30 | 3 | 12 | 1:30 |
| 04 | Standing Dumbbell Calf Raise Balls of the feet on a two-to-three inch board or step, heels dropping below, full pause at the top. Dumbbells at the sides. On the floor with no board, add two reps per set. 3 × 15 · rest 1 min | 3 | 15 | 1 min |
| 05 | Suitcase Carry One heavy dumbbell at one side, shoulder blade set down and back, ribs stacked over the pelvis, no lean. Walk the time, switch sides. Drop the load if the shoulder starts to shrug up toward the ear. 3 × 40s · rest 1:15 | 3 | 40s | 1:15 |
| 06 | Bird Dog Opposite arm and leg extending slowly with the hips level and the ribs down. Reach long rather than high. If the reaching arm provokes the shoulder, extend the leg only. 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
Split squat first while balance is fresh. This variation elevates the rear foot on the bench; if that stance is uncomfortable, run both feet on the floor at the same reps and expect to add load. Step-ups follow — full foot on the platform, drive through the heel, lower under control. Substitutions with load cues. No board for the calf raise: run it on the floor and add two reps per set. Carry heavy enough that the last ten seconds are a fight to keep the shoulder packed.
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 B — Split Stance & Carry template?
Split squat first while balance is fresh. 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 B — Split Stance & Carry, and how long does it take?
Overhead Again Lower B — Split Stance & Carry runs 6 movements and about 17 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.
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