Ten Strict — Support Day: Hang & Core
Grip, scapular control and the brace that makes a pull-up strict. Hangs and scapular pulls on the bar, then floor core. No hard pulling. ~18 min, 4 movements.
Estimated session
- Movements 4
- 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 | Scapular Pull-Up Slow and deliberate. Three seconds up into the depressed position, three seconds back down into the full hang. 3 × 8 · rest 1 min | 3 | 8 | 1 min |
| 02 | Band Assisted Pull-Up Used as a supported hang today, not a pull. Hold the top position with the chin over the bar and the shoulder blades pinned down. 3 × 20s · rest 1 min | 3 | 20s | 1 min |
| 03 | Bent-Knee Hip Raise On the floor, knees bent, lower abs doing the work. Slow down on the way back — no bouncing off the floor. 2 × 12 · rest 45s | 2 | 12 | 45s |
| 04 | Hollow Body Hold The bar brace, rehearsed on the floor. Lower back flat; bend the knees to make it manageable rather than losing the flat back. 2 × 25s · rest 45s | 2 | 25s | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Nothing here goes near failure — it is exposure, not training. Run scapular pulls before the hangs so the shoulders are active rather than passive under load. Hang time is prescribed, not maximal: end each hang with something left, and use a step to get on and off the bar rather than jumping. With no band, hold the top position with one foot resting on a chair or step — same durations, same rest — or hold a bent-arm hang for as long as the chin stays over the bar. If the hands tear or the elbows feel hot in the hang, drop to two hangs and add a core set. Pair the two floor movements back to back to keep the session short.
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 Ten Strict — Support Day: Hang & Core template?
Nothing here goes near failure — it is exposure, not training. 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 Ten Strict — Support Day: Hang & Core, and how long does it take?
Ten Strict — Support Day: Hang & Core runs 4 movements and about 10 working sets, roughly 27 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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