Reload C — Hinge Patterning & Trunk
The lighter third session: banded good morning, tempo goblet squat, dumbbell row, glute bridge, dead bug and side bridge. 6 movements, ~50 min. Pattern practice at low load, trunk endurance at the end.
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 | Band Good Morning Band across the upper back and shoulders, never the neck. Hips back, spine neutral, stand tall against the band — no rounding at the bottom. 1 warm-up set first 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
| 02 | Bent Over Two-Dumbbell Row With Palms In The day's heaviest pull. Torso at 45 degrees, brace before the first rep, stop the set when the torso starts drifting upward. 1 warm-up set first 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 03 | Goblet Squat Three-second descent, no pause, smooth reversal. Load stays light — this is tempo practice, not a second squat session. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 04 | Butt Lift Bridge Feet shoulder-width, drive through the heels, one-second squeeze at the top. Finish with the glutes, not by arching. 2 × 15 · rest 1 min | 2 | 15 | 1 min |
| 05 | Dead Bug Exhale as the leg extends. Ribs down, low back flat — range is earned, not assumed. Same descending scheme as days A and B. 3 × 8–4 · rest 30s–45s | 3 | 8–4 | 30s–45s |
| 06 | Side Bridge Same scheme and standard as day A: forearm under the shoulder, lift until shoulder, hip and knee stack, two-second hold, controlled descent — one rep. Knees bent if the hips drop. 3 × 8–4 · rest 30s–45s | 3 | 8–4 | 30s–45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
The lightest of the three days by total load; its job is frequency, not fatigue, and the week's coachingInstructions set the ceiling — never exceed the week's stated cap regardless of the targets below. Band setup: stand on one end and loop the other across the upper back and shoulders, never the neck; if that is uncomfortable or no band is available, hinge holding one dumbbell at the chest. Commercial swaps at matched reps: dumbbell row -> lying T-bar row; goblet squat -> front barbell squat. Dead bug and side bridge run as a pair — anti-extension against anti-lateral-flexion, so neither fatigues the other; rest between the pair, not within it.
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 C — Hinge Patterning & Trunk template?
The lightest of the three days by total load; its job is frequency, not fatigue, and the week's coachingInstructions set the ceiling — never exceed the week's stated cap regardless of the targets below. 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 C — Hinge Patterning & Trunk, and how long does it take?
Reload C — Hinge Patterning & Trunk 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.
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
Proposal — add weight