Reload A — Hinge & Carry
Hinge-led full-body day for backs that flare. Stiff-legged dumbbell deadlift, reverse lunge, dumbbell row, loaded carry, side bridge, bird dog. 6 movements, ~55 min. Dumbbells are enough; a bar is an upgrade.
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 Push the hips back, ribs down, dumbbells tracking the thighs. Stop the descent where the back would round — that is your range today. 2 warm-up sets first 3 × 8 · rest 2 min | 3 | 8 | 2 min |
| 02 | Dumbbell Rear Lunge Step back, not forward, and keep both feet on the floor — the rear step keeps the torso upright and nothing is elevated. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 03 | Bent Over Two-Dumbbell Row With Palms In Hips back to a 45-degree torso, not parallel. Chest tall, row to the hip, no jerking off the bottom. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 04 | Suitcase Carry One dumbbell, walk tall, refuse to lean. Twenty seconds per side, switch hands at the halfway point; time is the progression — drop the weight before the lean appears. 3 × 40s · rest 45s–1 min | 3 | 40s | 45s–1 min |
| 05 | Side Bridge On one side, forearm under the shoulder, knees bent to 90 or legs straight. Lift until shoulder, hip and knee stack, hold two seconds, lower with control — that is one rep. Knees bent if the hips sag. 3 × 8–4 · rest 45s–1 min | 3 | 8–4 | 45s–1 min |
| 06 | Bird Dog Opposite arm and leg, hips level, one-second pause at extension. A wobble means the rep counted for nothing — reset and go again. 3 × 8–4 · rest 45s–1 min | 3 | 8–4 | 45s–1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Order is fixed: hinge first while the back is freshest, trunk work last so it never pre-fatigues the pull. Commercial swaps, matched for reps and RPE rather than load: stiff-legged dumbbell deadlift -> trap bar deadlift from blocks, or barbell Romanian deadlift; bent-over dumbbell row -> lying T-bar row for chest support; carry plus side bridge -> cable Pallof press at shoulder height, same descending-rep scheme, one set per side. Carry and side bridge run as a pair because both resist lateral flexion — rest between the pair, not within it. Carry progression is +10 seconds per side per progression week to a 60-second ceiling, then one heavier dumbbell and reset to 40. Weekly coachingInstructions override these RPE targets; never exceed the week's stated cap.
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 Reload A — Hinge & Carry template?
Order is fixed: hinge first while the back is freshest, trunk work last so it never pre-fatigues the pull. 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 Reload A — Hinge & Carry, and how long does it take?
Reload A — Hinge & Carry runs 6 movements and about 18 working sets, roughly 58 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 & Carry version different?
Reload A — Hinge & Carry is the hinge & carry 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