Own Your Weight — Day B: Legs & Posterior Chain
Lower-body and posterior-chain day, no equipment. Split squats, floor glute-ham raises, reverse lunges, then Supermans paired with side bridges. Unilateral work carries the load a barbell otherwise would. ~35 min, 5 movements.
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 | Split Squats Static split stance, do not jump between reps. Back knee toward the floor, front shin vertical. All reps on one leg, then switch. 4 × 8 · rest 1:30 | 4 | 8 | 1:30 |
| 02 | Floor Glute-Ham Raise Anchor the heels under a couch. Lower over four seconds with the hips locked straight, then push off the floor with the hands to return. 3 × 5 · rest 1:30 | 3 | 5 | 1:30 |
| 03 | Bodyweight Reverse Lunge Step back, not forward — it keeps the front knee quiet and lets you go deeper. Alternate legs; the rep count is per side. 3 × 10 · rest 1:15 | 3 | 10 | 1:15 |
| 04 | Superman Two-second squeeze at the top of every rep. Height matters far less than the squeeze — keep the neck neutral. 3 × 10 · rest 45s | 3 | 10 | 45s |
| 05 | Side Bridge Hips stacked and lifted, body in one line. Duration is per side. 3 × 25s · rest 45s | 3 | 25s | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Split squats lead — they set the fatigue budget, never after the lunges. The catalog entry describes a jumping split squat; ignore it — every rep here is static, feet planted. Depth is the load gate: back knee within an inch of the floor, front shin near-vertical. Rungs run split squat → paused split squat → front foot on a stair. Floor glute-ham raises are eccentric-first: lower over four seconds, hands push off to return, heels anchored under a couch. Keep the Superman and side bridge pairing at bracing quality.
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 Own Your Weight — Day B: Legs & Posterior Chain template?
Split squats lead — they set the fatigue budget, never after the lunges. 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 Own Your Weight — Day B: Legs & Posterior Chain, and how long does it take?
Own Your Weight — Day B: Legs & Posterior Chain runs 5 movements and about 16 working sets, roughly 46 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
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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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