Stability + Carries
Single-leg stability, anti-rotation, loaded carries. Suitcase carry, bird dog, dead bug, side plank, single-leg stand. ~30 min, 5 movements. Fall-prevention + mid-line stability.
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 | Suitcase Carry Heavy DB or KB in one hand. Walk 30-40m maintaining vertical posture — don't let the trunk list. Switch hands between sets. The single most important loaded-carry variant for trunk strength. 3 × 1:00 · rest 1:30 | 3 | 1:00 | 1:30 |
| 02 | Bird Dog Anti-rotation core. Hold 2-3 s at end-range for proprioceptive emphasis. 3 × 10 · rest 45s | 3 | 10 | 45s |
| 03 | Dead Bug Anti-extension core. Don't let the lower back arch off the floor. 2 × 10 · rest 45s | 2 | 10 | 45s |
| 04 | Plank Standard plank — straight line, glutes squeezed. 2 × 45s · rest 1 min | 2 | 45s | 1 min |
| 05 | Side-Lying Clamshell Glute-medius work; hip stability. Pause 1 s at end-range. 2 × 15 · rest 45s | 2 | 15 | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Stability-driven, not a strength test: load is governed by bracing quality, not RPE. Suitcase carry first while fresh — heaviest load that keeps the trunk vertical; if it lists toward the bell, drop weight. Bird dog (anti-rotation), dead bug (anti-extension), clamshell ramp RPE not load; pause 2-3 s at end-range each rep rather than chasing speed. Use a DB or KB for the carry — whichever keeps posture stacked. Sub any drill for a matched anti-rotation/anti-extension movement if equipment is missing. Equipment swaps. No dumbbells: Suitcase Carry -> a one-handed carry with a loaded backpack, water jug or bag. In every case match the prescribed effort, not the implement: choose a load, band tension, tempo or pace that puts each set on the target RPE or duration.
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 Stability + Carries template?
Stability-driven, not a strength test: load is governed by bracing quality, not RPE. 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 Stability + Carries, and how long does it take?
Stability + Carries runs 5 movements and about 12 working sets, roughly 38 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.
iOS · Works offline
Aleks · Coach
Proposal — add weight